I've been on your plan for a week & have Only Lost 7 Pounds - What do I need to do to Lose Weight Faster Shay Cole

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

(Play video ↓ to not read)

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

READ THIS FIRST
  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time.
  • 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: 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

Sample 300 Calorie Meals

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. Do This Workout

Do any of the fat loss workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week following these workout rules to lose weight fast.

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.

Show All 37 Fat Loss Workouts

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

lost 22 pounds in 23 days

Adrian,

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.

Sincerely,
Dale Mathis

She Looked Great On Her Wedding Day

wedding day weight loss

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

She Lost 15 Pounds in 3 Weeks

she lost 15 pounds 3 weeks

My confidence is on the way up and I feel great. Just in time for my Stateside vacation in two weeks. Maybe I'll wear a bikini instead of a suit this time!!! Hi Adrian, I've attached my before and after pics. I put the same dress on for comparison.

Thank you so much for all your motivation and support. My 3 week 15lb weight loss pics

Fiona Davies

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
I hAVE lOST 30 pOUNDS (I USED TO WEIGHT 210LBS. NOW I WEIGHT 180 LBS.) DOING THIS PLAN & FoLLOWING STEP BY STEP IT REALLY WORKS MY FRIENDS YOU JUST NEEd TO SACRIFICE YOUR SELF BY DOING EXERCISE At LEAST 2 TIMES A WEEK. THANK YOU SO MUCH TO THE CREATOR OF THIS PAGE. YOUR SAVING MY LIFE FRIEND. tHANK YOU. MiGUEl | 2/5/2009
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.

More Tips

I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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Click to Comment

1-60 of 4214 Comments
Chell

I leave for Cabo Dec 13th. My goal is 20lbs.... you make me hopeful that it's possible! I'm 5'5 221lbs

November 20, 2017

Rome

Hi I’m 5’7” and 141 pounds. If I followed this diet but did 20 minutes of running in the treadmill 5 days a week instead of HIIT, would I still have a good result?

November 17, 2017

Adrian Bryant

NO. follow this plan as is for desired result

November 18, 2017

Nancy

I’m Nancy
I’m 5.3 feet n 73 kg
I’m breastfeeding mother to a15 month baby
Want to loose 15 kg
Shall I follow this diet
Plz suggest me something

November 14, 2017

Adrian Bryant

please do this instead if you dont have an emergency

November 14, 2017

nana

hi,
i'm 165 cm, 73 kg, 26 years female, i have 7 weeks untill my wedding anniversary, how much weight should i expect to lose if i eat as less as i could and doing 30 min of hiit?

November 14, 2017

Adrian Bryant

a lot. Im sorry for being vauge but the average is 20+ pounds

November 14, 2017

Tessa

I am 5 foot and I am 140 and I have an event coming up December 13 and I am trying to lose 40 pounds within the time. I was wondering if that’s possible. What plan should I do

November 11, 2017

Adrian Bryant

its possible but not probable. the last 10-to-20 will take longer than your first 20

November 12, 2017

Alejandra

I weigh 115kg..am going on holidays in 4 weeks time. How much weight do you think i could lose? Also i feel like am always hungry what should i do?

Thanks.

November 10, 2017

Adrian Bryant

certainly at least 20

November 11, 2017

Joann

I have a question if you eat 4 meals at 300 calories or less that's 1200 calories right there so if you add in the fruit and or veggies before each meal it's more than 1200 calories

November 08, 2017

Adrian Bryant

yes but the veggies are so low cal it doesnt reallt matter

November 09, 2017

Jess

I am currently 195lbs at 5ft 1in. I need to lose at least 30 pounds by December 15th, is it possible?

November 07, 2017

Adrian Bryant

at your weight and height it is

November 09, 2017

Noor

very informative article. Thanks

November 07, 2017

Sofi G

Hi,
My name is Sofi and I am 14 years old. I weigh 252lbs and am 5" 3 1/2. Both my siblings are fit, tall, skinny, and healthy. We eat the same thing and get this happened. I was wondering what you recommended i do(with a fixed and small income) when I want to lose weight almost secretly. Thanks.

November 06, 2017

JOANN

CAN YOU HAVE A GLASS OF WINE ON THIS OR A DRINK

November 06, 2017

Lucy

Following!

November 06, 2017

Adrian Bryant

as long as it fits in the less than 300 cal meal

November 07, 2017

Patricia

Hi! Have you had any health concerns with the rapid weight loss? 35 yo woman 5’ even and 180 lbs with a weight goal of 115.

November 06, 2017

30 pounds in 25 days

I am 16, 5'3, and weigh 160 lbs. I want to lose about 20 pounds before Thanksgiving Nov. 23 and a total of 30 pounds before my birthday on Dec 1. I plan to workout out at least 5 times a week, follow this plan, drink 1 gallon of water a day to help with water weight and fat loss, and do intermittent fasting. Is there anything else i can do to make sure i lose the weight by then?

November 05, 2017

Adrian Bryant

just stay in touch if you need more help

November 05, 2017

30 pounds in 25 days

So your'e saying the plan i set out will work? About how much can i lose?

November 06, 2017

Adrian Bryant

at least 20 within the month

November 07, 2017

nana

i wonder if u r doing the plan?!

November 14, 2017

Daniel

Is there a give or take range if I was to go over 300 calories on some meals. Also if I miss a 300 calorie meal can I intergrate it into my other meal and have 600?

Thank you :)

November 05, 2017

Adrian Bryant

no, this emergency plan needs to be followed as is

November 05, 2017

Ari

I have been on a 500 calorie diet with a mix of strength and cardio every day, I have lost a total of 7lbs in two weeks.
It has been to weeks since and I have not lost any more weight, do you have any tips of what I can do as I am trying to lose 50lbs in a 4-5month period.

November 01, 2017

Adrian Bryant

how do you track 500 cals

November 02, 2017

Stu

Can you drink diet soda with this diet?

October 31, 2017

Adrian Bryant

yes but diet soda can make it harder to lose weight

see #3 here

October 31, 2017

Elaine

I'm 5'1 and up to 158 is 20 or 30 more realistic to loose?

October 31, 2017

Adrian Bryant

20-30 is very realistic in your case

October 31, 2017

niya

What plan can I get on to loose 100lbs in 7 months? How can I continue to loose weight and keep it off? Im 274lbs. How many days per week will I have to do it?

October 28, 2017

Adrian Bryant

this plan

October 28, 2017

Ed

I’m looking to go from 270 to 220 if possible ASAP is this possible with using this program

October 26, 2017

Adrian Bryant

you'd be better off with this for losing 50 pounds. you'll lose weight fast b/c of your high weight anyway

October 27, 2017

Ann

Hello!

I am looking at doing this emergency weight loss plan along with intermittent fasting (as you recommended) but was wondering....if I’m doing intermittent fasting would I still only eat 1200 calories? I do p90x3 workouts daily along with 30 mins of walking daily. I am 23, 5 foot 8 and 224 lbs.

Thank you!

October 23, 2017

Adrian Bryant

yes, with this plan you are eating <1200 calories

October 24, 2017

Qurat

Hi Adrian

I work a lot and it's hard to squeeze in 3-4 small meals in a day. Is it okay if I eat one small 300 calorie meal and then have one 600 calorie meal? So it'll add up to 900 calories a day but won't be in 3 separate meals. Please let me know. Thanks!

October 23, 2017

Adrian Bryant

not with this 911 emergency weight loss plan

October 24, 2017

Lindsay

I want to get to 150 by thanksgiving. I weight 173 and I'm 5'3. I had my son via C-section 16 months ago. I'm miserable. Will this plan work for me?

October 17, 2017

Adrian Bryant

yes it will

October 17, 2017

Casey

I am breastfeeding, will this be unsafe?

October 17, 2017

Casey

I am 5'6 160 lbs and have a weight goal o f 125.

October 17, 2017

Adrian Bryant

need to ask the doc about that

October 18, 2017

Ray

I am currently 175 pounds and I have a height of 5ft 7in, I have to be at 140 pounds by the end of November. Will it be possible for me to lose 35 pounds within that amount of time that I have left? I am also planning to start taking a supplement called Performix Iridium SSTI. Embarassingly enough, if I don't hit at least 140 by the end of November, my father will be taking my phone away. My phone is the only form of contact that I have with my boyfriend because I can only see him during the weekends, and I feel like if my father takes my phone away it could potentially ruin my relationship with my boyfriend!

October 15, 2017

Adrian Bryant

it is very possbile with this plan to get to 140 by dec

October 17, 2017

nancy

please i want to lose 8 kg this month.. im tired of trying always to lose weight.. im 165 cm, 73 kg, 26 years old but i cant eat less than 1000 cals/day

October 15, 2017

Adrian Bryant

this plan provides 1200 cals if you do all 4 meals

October 15, 2017

nancy

adrian please tell me how can i lose 2 kg i a week by this plan if i eat 1200 cals? i mean that i need a deficit of almost 14000 cals a week please tell me how eating like this will make me lose that weight..

October 15, 2017

Adrian Bryant

2kg a week for the first 2-4 weeks is possible b/c of your starting weight. see why

October 15, 2017

Nicki D

Is it possible to lose 80 pounds in 18 weeks?If so what are some workouts that can help me achieve this goal?

October 05, 2017

Adrian Bryant

it all depends on how overweight you are

October 06, 2017

Nick D

I am 5'3, 26 years old and I currently weigh 219.6.

October 09, 2017

Adrian Bryant

at least 50 but its certianly possible at your weight

October 10, 2017

Elizabeth

Im 195 pounds im 5.1 feets i know im over weight for like 50 pounds my problem is my knees are no good theres any other type of excersise i cand do i need to loose 20 pounds by october for wedding..

September 29, 2017


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