4 Steps To Lose 20 Pounds In 3-to-4 Weeks

(Play the video below if you hate reading)

Dale lost 22 lbs. in 3 weeks
following these 4 steps

  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time so…
  • Only use this plan if you're planning on losing weight for your wedding, reunion, vacation, trip to the beach, to make a weight class, to get a job or etc.
  • Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

1. Eat at least 2 raw fruits &/or vegetables before each meal

Quick Tip: You could also drink at least 8 oz. of water with your raw fruits & veggies to really kill your hunger.

Highly recommended before meals: Apples, Broccoli, Green Bananas, Carrots, Peaches, and/or V8 juice.

Hello Adrian, this is my fourth day on this diet & I look great. I am really happy. When taking veggies & fruits i am so full. thank you for you diet!Rose

2. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies so…

I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour

3. Eat UP To FOUR 0-to-300 Calorie Meals a Day

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009

4. Follow 1 of These 4 Workout Plans

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week while following these workout rules here to lose weight super-fast.
  2. If you're busy then Do any of the workouts below for ONLY 10 minutes BUT do them 2-to-6 times a day at least 4 days a week.
  3. You're not limited to just the workouts here on this page. You can do other workouts like Tae-Bo or T25 as long as it's an intense workout.
  4. If you're lazy, out of shape, injured or if these workouts are too hard for you then follow this workout plan here BUT DO Not expect to lose weight as fast as doing the first 3 options.

Tip: Use Fat burners like Green Tea, Lipo-6 or Hydroxycut before your workouts to give you more energy to workout longer & harder to burn even more fat as you workout.

So To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat 2 RAW fruits &/or veggies before each meal OR simply drink at least 8oz of V8 & then…
  2. You'll eat a 0-to-300 calorie meal.
  3. You'll eat up to 4 meals a day & you can optionally use an intermittent fasting schedule to lose weight faster.
  4. You'll do this workout plan

Has This Actually Worked For Anybody?

I lost 22 pounds in just over 3 weeks


I did the lose 20 lbs in 3-4 weeks program to make weight for my military weight in and I lost 22 1bs in just over 3 weeks. Thanks for helping me make my weigh in!

To me These aren't that impressive but I am proud that I did it in 23/24 days! Feel free to use them if you like, hope to look better in a few months, thanks for the advice on my new plan, and for being so generous with your knowledge.

Dale Mathis

She Looked Great On Her Wedding Day

Hi Adrian!!!!

Wedding over now & thanks to your motivation I was able to lose a stone (14 pounds) and was much more relaxed with my body shape on my holiday & wedding day.

I think your amazing & will always refer to you as "my personal trainer" : ) thank you.

Helen Haddock

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009
I'm 27 yrs old and 5'6 in height. I was 190lbs. I read your article so i followed it. Now, im 169lbs!! I lost 2 inches also from my waist and my wife is so happy. Simon from the Philippines
Mostly I wanted to say thank you for creating this site. I can't believe how easy this is to do! I've already lost 5 lbs in just 5 days and my brand new jeans are feeling a little loose. My determination is now coupled with extra motivation after seeing these initial results. THANK YOU SO MUCH! Nicole | 09/10/2009
I'm down 10 lbs in 2 weeks by using this diet. I'm feeling 100 times better about myself. I have more energy, and i'm seeing real results. Thank you so much! Nikki | 8/25/2009
You are just too good !! it has been 2 weeks since i started ur plan & I already lost 7lbs …its awesome thanx a million for ur site ! Sarah | 10/15/2009

Frequently Asked Questions

Will this work for me & How much weight will I lose doing all of this?

The amount of weight you lose and how fast you lose it doing this plan mainly depends on how overweight you are so the more overweight you are = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this…

  • If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) because it may take longer than 4 weeks to lose your last 20 lbs. on this plan and…
  • If you're more than 20 lbs. overweight then you should seriously expect to lose 20+ pounds in 3-to-4 weeks but…

If you're more than 20-to-50 lbs. overweight…

  • Then you really don't have to do this plan and you can do 1 of the easier permanent weight loss plans here because…
  • If you're very overweight then you're going lose weight fast (like 20+ pounds in your first 3-to-6 weeks) no matter what plan you do.

You may want to look at…

Can I do this plan longer than 4 weeks to lose way more than 20 pounds?

Yes but remember: You're ONLY eating UP TO 1200 calories per day by eating UP TO FOUR 0-to-300 calorie meals (see steps 1-thru-3) so…

You should ONLY do this diet for longer than 4 weeks if you're able to effortlessly sustain a less than 1200 calorie diet without you constantly being hungry or thinking about food all the time because…

The Key to losing weight fast and keeping it off permanently is finding a diet (or a lifestyle change) you can stick to for the long-term and in most cases…

It's going to be real tough & take lot of willpower on your part to stay on a very low 1200 calorie diet for more than 3-to-4 weeks to lose way more than 20 pounds and even if do tough it out for longer than 3-to-4 weeks…

Then chances are you're going to gain back some or all of the weight you lost once get off the diet and go back to your old habits and that's why it's best that you use one of the permanent lifestyle changing weight loss plans here (especially if you don't have a weight loss emergency) to lose weight fast and keep it off for good.

You may want to look at…

Will I gain any weight back? How do I maintain my 20+ lb. weight loss?

Yes, you will gain some weight back IF you go back to your old eating habits but…

You can minimize your weight gain, maintain your 20+ weight loss or lose more weight by going on 1 of the permanent weight loss plans here after you've finished the 3-to-4 week diet.

Will this -1200 calorie diet make me go into starvation mode?
Absolutely Not! Read this to see why
Do I have to workout to lose 20 pounds in 3-to-4 weeks?

Depends on how overweight you are so…

  • If you're very overweight (like more than 50 pounds overweight) then it's very possible for you to lose 20 pounds quickly in 3-to-4 weeks without exercise but…
  • If you're not very overweight then you're more than likely will have to exercise (by using step 4) to actually lose 20 pounds in 3-to-4 weeks.

NowLoss.com Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used NowLoss.com to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-26 of 3224 Comments

Your pictures are bullshit. It's all Photoshop. Since when does a door frame curve right around your left shoulder ?

September 03, 2015

Adrian Bryant

no b.s. but if you need more proof just see this

September 03, 2015


Hi, I'm 35 years old and getting married in 4 weeks! I've put on around 20lbs in the last 4 months. I'm 5'4 and now weigh 145lbs. The fattest I've ever been. I can't tell you how stressed I am and really need good advice. I've also restarted my HIIT. Please help!!!!!

September 01, 2015

Adrian Bryant

just follow the plan on this page as is

September 02, 2015


I am 5'3, 178lbs and I am going to South Beach on Sept 24th, 2015.....25 days from now. I want to shed at least 15-20 lbs. Hope this works! I hate fruits! I will try the v8 before every meal....the flavored kinds (V8 Splash)


August 31, 2015


Hello , i am a male 55. I work very long hours. Can your plan work if i would have the V8 and just a stake for dinner?

August 28, 2015

Adrian Bryant

of course it can

August 29, 2015

jim hawk

Thank you so much for your time. It is so nice to see someone giving of themselves, you are an inspiration. I gave of myself as I am a MARINE so i am honored to try and use your site. I hope you can get me back in the shape i use to be back in the late 70s. My wife of 32yrs just up and left me and because I stopped giving my kids money they stopped talking to me. So i am all by myself so i really need something to focus on to keep my mind strong. Thank you.

August 29, 2015


Hey Adrian-

I posted this question earlier and now I can't find it so I'm posting it again.

I'm 31, 5'1 and 140 pounds. For 3 weeks I've been eating about 500-600 a day (it fills me up) but I've only lost 2 pounds. Even though I wasn't exercising I thought I would lose a few more pounds then I did.

I started the T25 workout yesterday. My question is- Do I have to do your exercising along with the T25? Or just doing the T25 DVD once a day is enough?

August 25, 2015

Adrian Bryant

t25 counts as HIIT

August 25, 2015


I have a wedding coming up in 35 days. For the last 6 months I have been trying to lose weight and its actually back fired and I'm heavier now than I was 6 months ago! I'm 5'3" and now 156pounds. Do you think I'll be able to at least lose 15 Ibs by then?

August 24, 2015

Adrian Bryant

with this plan - yes

August 25, 2015


Hello Adrian,
I'm 5'5 and i weight 145 lbs. I've recently gained weight, around 18 lbs, and want to lose this weight again. My boyfriend is coming to visit me in 2 weeks and was wondering if you had any advice for me to lose this extra weight fast within the next two weeks. Please help!

August 19, 2015

Adrian Bryant

did you see the outlined plan on this page for that

August 21, 2015


I am 49, 5' 5", 148 pounds. Looking to lose 20 pounds. If I spin 5 times a week, lift weights and do ab exercises with this diet, can I succeed in weight loss? (please factor in hormonal changes, belly fat is stubborn as hell!) Thanks!

August 18, 2015

Adrian Bryant

yes you can but realize belly fat is usually the last to go

August 19, 2015


Hey! I had a quick question, and thanks for the info also, great article. I am 5'10 and 208, would you recommend I eat 1000 calories a day to drop 20 lbs in 4 weeks?

August 18, 2015

Adrian Bryant

you're actually eating less than 1200 calories per day with this plan

August 19, 2015


I'm a 5'5 19yo girl, and over the past 8 months I've put on almost 30 pounds (from under 100 to 127) from bad eating habits and practically no activity. I have a very small frame, and although technically not overweight, would like to lose around 20 pounds to be able to fit into my clothes again! Any recommendations for diet and exercise, and a rough estimation of how long this would take? Thanks so much.

August 16, 2015

Adrian Bryant

simply use this workout and this diet for a long term approach

August 17, 2015


Hi Adrian! Hope all is well.

I started your diet last week Monday and weighed myself that same week and lost 5 pounds! Therefore, I now weigh 144.8 lbs.This week I've been doing your workouts ( worked out four days this week) and consumed a total of 900 calories and have not lost any weight this week. Please help. As I need to reach my goal weight of 130 lbs. Thanks!

August 14, 2015

Adrian Bryant

how tall are you

August 14, 2015


Thanks for your quick response. Weight: I'm 5'3" Gender: female

August 14, 2015

Adrian Bryant

I guessing if your weght loss has slowed then is most of your remaining weight to lose in yur belly and hip areas?

August 15, 2015


Yes it is.

August 15, 2015

Adrian Bryant

ok, then you're at a pint where you only have less than 15 pounds to lose so switch over to this plan here and keep a range of 900-to-1500 calories but howare you tracking calories

August 16, 2015

Incorrect please try again

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