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

  • 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


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

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
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

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1-35 of 4148 Comments

Hi. I was 48kg back then 2 years ago. When I went here in Australia I'm getting bigger and bigger. Now I got 60kg and I was shocked and down. Please give me some advice to lose weight again.

September 23, 2017


Can V8 Splash be used instead of the regular V8?

September 14, 2017

Adrian Bryant

not for this 911 weight loss plan. follow as is for best results. V8 regualr suppress appetite better

September 15, 2017


I'm going to start this on Sunday. I'm going to Maui next month on the 25th and I need to lose at least 20 pounds.

Wish me luck!

September 13, 2017

Adrian Bryant

good luck

September 14, 2017


Hi Adrian,

I am 42 years old, 165cm & 71kg. I want to weigh 58-60kg by 10th October 2017.

Is the emergency diet the best option for me? I use meal replacement shakes for my meals (201 calories each), is this ok 3 - 4 times a day?



September 12, 2017

Adrian Bryant

yes it is

September 12, 2017



2 months ago I started intermittent fasting, and reduced my caloric intake a lot. Your website is the reason I lost the weight I have, and is still motivating me to keep losing. 18 y/o male, 6ft tall, weighed 240lb 2 months ago, and now I'm at 210lb. My goal is to get to 180 by January (4 months). Thanks for everything.


September 05, 2017

Adrian Bryant

god job

September 06, 2017


We're do I post my b4 pic??? starting September 1st!! 🤔🤔🤔🤔

August 31, 2017

Adrian Bryant

send to nowlossATgmailDOTcom

September 01, 2017


I'm 20 lbs over weight I'm gunna try this!! Will let you know n send b4 n after pics here I go!!! 😁😋

August 31, 2017


How is this going for you so far?

September 07, 2017


Hi adrian can im not very good in tracking calories...can i eat the weightwatchers prepared meals , would it work the same?

August 30, 2017

Adrian Bryant

yes and no.

NO if you have an emergency. i would follow this plan AS IS

YES if you want to lose weight but not as much as following AS IS

August 30, 2017


Hi Adrian,

I clearly do not understand the 4th step. Can you please simple explain the steps to work on traidmil? I am at 165 and i am 35 overweight. I have to start as soon as possible.

Is it ok I follow 3 steps and complete 20000 steps everyday?

August 25, 2017

Adrian Bryant

step 4 you simply do any of my workouts listed here for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week

August 27, 2017


I am a fibromyalgia sufferer and need to lose weight. I go away the first week of October and need to feel more comfortable in my clothes. I've tried everything but tiredness just over takes me. I'd love to lose 1stone or more what do you recommend.Gare

August 24, 2017


Hello i had my baby a year ago. Ive tried all kinds of things and i have never really gotten any good results on weight loss. i cant blame all on the diets its my fault Ive slacked. i just feel so unhappy with myself i know i have depression and i have no support at home. i came across your 4 steps to lose weight and im so interested in doing it. but i have also read and this is not a permanent diet so what happens after you lose 20 pounds?

August 23, 2017

Carolyn wheeler

I'm obese due to fibromyalgia medications that I've weaned myself off of. I will start walking at work for a total of an hour during breaks and lunch. Plus more as I work up stamina. I've got bone on bone knee joints plus arthritis in all joints and I'm only 53.
What veggies fruits do I eat and what meal plans or is it really anything under 300?
I wish to use this as a jumpstart

August 21, 2017

Adrian Bryant

dont use this as an jumpstart. start here instead

this plan is for 911 emergencies

August 22, 2017


Hi Adrian :

I would love to lose 50-60 lbs.

You mentioned intermittent fasting, and I know there are a few ways to fast. Would I get the same results if I did the 5:2 fasting? Eat 1200 calories/day (up to 4, 300 calorie meals), but choose 2 out of 7 days and only eat 500 calories?

August 21, 2017

Adrian Bryant

i suggest you do this more long term plan

August 21, 2017


Hello Adrian
I am a 64 year old female, and 25 lbs overweight,
I suffer with mild MS, I can only eat breakfast and lunch, and my limitations on exercise, is 10,000 to 15,000 steps a day.walking.
Will this diet,work for me, I am fighting my condition, and refuse to be in a wheelchair,

August 19, 2017


I tried this plan 2 months ago and I lost about 5lbs the first week and a half and then I stopped.
I want to get back on it but I'm wondering if I can throw my raw fruit into a blender and drink it as a smoothie ??
And for my exercise can i run up hill for 45 minutes for 5 days and still get the same results, my Fitbit shows that exercise helps me burn more fat.

August 16, 2017

Adrian Bryant

yes for blender

if you have a 911 weight loss emergnecy then do the workouts on this page

August 17, 2017

Beatrice morgan

I want to lose about 20 pounds within 4 weeks.today is my first time visiting this page im going to try it and hope it works for me..thanks

August 16, 2017

Adrian Bryant

no hope needed. Im certain it will work

August 17, 2017

Emma Thornton

I'm starting to lose hope in losing 20 pounds in 20 days what can I do to keep myself going and how many hours a week should I do my workouts for?

August 14, 2017

Adrian Bryant

are you currently using the plan on this page

August 15, 2017

Emma Thornton


August 15, 2017

Adrian Bryant

as for the workout just follow step 4 but how long have you currently been on this plan?

August 15, 2017

Incorrect please try again
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