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 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

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

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.

Make Sure You Also See…

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1-35 of 3651 Comments

I'm 13 years old , 173 cm , weigh 170 lbs and want to start this diet for 6 weeks , I excercise onece a day for 20 minutes , how much weight can i lose in those 6 weeks

September 18, 2016

Adrian Bryant

at least 20 poudnds

September 19, 2016


Trying to lose 20 lbs. Hot flashes are severe. I'm in my 50's, walk 2 to 3 miles at least four times a week. I'm stressing because I keep gaining especially in my middle. Have been off all meds for three months. Do you have any suggestions please? I'm struggling. It is very depressing.

September 18, 2016

Adrian Bryant

what is your calorie intake? see this

September 19, 2016


Hello adrian . I lost 35 pounds in 6 weeks doing this . But the question is , will i gain all that weight back , if i continued doing intermititent fasting permenatly or ate junk food but not as much as before ?

September 16, 2016

Adrian Bryant

if you follow this diet and stay active you shouldn't gain back much or no weight at all

September 16, 2016


Hi Adrian, firstly great website hats off to u!
I am 36 yr old female currently weighing 165lbs n want to loose at least 30lbs by early December for a wedding. I am going to follow this plan but have 2 questions:
1- i have a full time office job, sitting all day, will the 20-40min workout be suffice daily?
2- i am planning to do this hiit workout once daily 6 days a week, is it good or should i stick to 3 to 4 days a week? Which is better?
Thanks a million!

September 14, 2016

Adrian Bryant

1. - 1-2x daily for 3-4 days per week

2. see rule #1 & 6 for your answer

September 15, 2016


I am 4'11 and weigh 130. I need to lose 15 lbs. what do I need to do to lose that in 4 weeks. I am not able to work out because of personal reasons.

September 13, 2016

Adrian Bryant

the plan on this page will help you do that but you need to workout if possible

September 13, 2016


So if you can drink v8 juice, are you able to drink a green drink, like juice in the Raw?

September 13, 2016

Adrian Bryant


September 13, 2016


I am a 42 year old woman weighing 292lbs, I am 5'8", and I wear a size 24, what would you recommend to lose 2 sizes in a month before a trip to London and to kickstart a weightloss program? I also have bad knees. Thank you so much.

September 09, 2016

Adrian Bryant

use this workout and this diet

September 10, 2016


Hi, I have been trying to lose weight for the past 5 months and have only lost 8 pounds (I eat 1200 -1400 calories a day and workout 4x's a week). It seems as if nothing I have done has worked. I have even cut carbs. I am going on my honeymoon in 4 weeks and have reached desperation. I came across this site today and have already started my interval fasting.
My concern is: pregnancy left me with a flabby stomach ( I gained 50 pounds in 5 months) ...will losing 15-20 in 4 weeks make that flab worse? Also, I do not want to lose my (already small butt) HOWEVER, that seems to be the only part of my body getting smaller.(I will be starting your butt A workout tomorrow)

I could really use some help
P.S I am 5'5 176lbs and would like to be 155 (prayerfully by October 9)
Thanks so much in advance!

September 07, 2016

Adrian Bryant

this plan should work for you but while eating 1200 cals how were you tracking those calories?? please see this

September 08, 2016


When I was counting calories I used the MyFitnessPal app. I also used a scale to weigh my meats prior to cooking to make sure I recorded the proper portion. I also made changes like,switched to vinegar for salads instead of dressings( no oil). Gave up pork and use turkey bacon, turkey chops..etc

Seems as if piror to pregnancy I lost weight just by saying the word "diet" NOW I gain if look at ice cream. My daughter is 4 so I know it's not pregnancy hormones. I've had my thyroid checked and all is well and I am not on any medications
Some days I would workout 2x's a day...(I stopped about a month ago because it felt pointless)

According to the calculator on the link you provided (thank you for that!) I should eat 1500 - 1900 calories a day...seems like so much too me. Would that be more for normal weight loss as opposed to rapid weight loss?

September 08, 2016

Adrian Bryant

1500 is actually enough for most people to lose weight and 1200 is definitely low enough to help you lose weight at 176 pounds.

that's why I urge you to triple check your counts like for example maybe you inputted the wrong numbers in myfitnesspal or miscalcualted food weights or serving sizes

your metabolism burns at least 10 cals per pound or 1760 minimum in your case and that's why you should easily lose on 1200 cals

September 08, 2016



Love your site. I'm looking to lose 20+ lbs by Oct 7th. Which plan is best for that? What time of day should I eat? Also will the 30 day shred videos work for my exercise? I'm 5'4 and weigh 190 lbs.

September 02, 2016

Adrian Bryant

use the plan on this page

September 04, 2016


Hello, i have 40 lbs to lose and 2 months to do it. if i follow this plan can i do it for 2 months? or will the second month not be as promising as weight loss goes. and do you think it is possible to lose the weight in that time frame. I'm pretty overweight i have a total of 80 pounds to lose. so far i have only been able to keep 5 lbs off. Its really disheartening. I've been struggling with my weight for the past 4 years. I'm 5'8 and 240 lbs. i would love nothing more then to be down to 200 or even like just in that area by November 5th. My husband and I have our last marine corp ball so its a pretty special occasion. As far as exercise. Today I am starting PiYo and then next month i am going to start Insanity. So for the month of October in all I will be doing the 2nd month of piyo and Insanity Mon.-Sat.

Thank you so much for any advice or guidance you can give me.

September 01, 2016

Adrian Bryant

yes, at your weight you should be able to maintain that weight loss rate for that long and you could probably do that with any of my plans

September 02, 2016


what do I do to keep he weight off and stay in shape... I've been dancing for my workout.. please please help me.. I have my graduation party on 1st Nov. Will be forever grateful.
I'm a vegan. And for my diet I plan on eating..
Oatmeal for breakfast.
Lentil or vegetable for lunch and popcorn for snack.
Beans and salad for dinner.

Workout I plan to do the beadsheet workoutand will replace the jumping jacks with skipping or jogging.
Yoga , dancing and walking..

Please add on to this list.. I need to lose 15 kgs min. By then

With lots of hopes...

August 29, 2016

Adrian Bryant

the only ting I would add s to track your calories because overall it does not mattter WHAT you eat but how much. see why here

August 30, 2016


I tried this plan and I gained weight after a week. I did a Beachbody workout (Insanity Max 30) 6 days a week because you mentioned T25 and I ran 3 days a week. I'm in a wedding October 8 and I need to lose weight ASAP. I need to lose more than that overall, but its emergency time. HELP!

August 27, 2016

Adrian Bryant

ok, were you eating the UP TO 4 300 calorie meals per day and what about your water intake? and how are you tracking the 300 cals

August 28, 2016


Yes I ate 3 max 300 calorie meal plus raw fruits twice and a low sodium V8 before meals. I tracked thru myfitnesspal.

August 29, 2016

Adrian Bryant

even though you gained weight do you look slimmer or does it seem like you gained weight? it could be muscle gain (good thing) see this

How often do you check your weight and exactly how much did you gian?

August 30, 2016


I am based in the UK and have been reading your site and watching videos. I am way over my weight 252 pounds, with high blood pressure and bad knees. My doctor seriously advised me to lose weight and I need to fit into a lovely dress for my husband friend's 50 ball in November plus I need to look good for my hubby after having 2 kids. Would the intermittent fast work for me and the emergency weight lost plan? I really also need to lift my bust area up as well and get rid of that stomach. What do I follow please? I need to be disciplined and get my confidence back.

August 21, 2016


Thanks. I have started all the exercises, intermittent fast etc but I don't see any warm up or warm downs after each session or any stretching exercises afterwards. Is there a link? Also for the 300 calories are there any recipes I don't see green banana on your food list.


August 28, 2016


Also how do I slim down my calves (yams)? I cannot stand how big they are and I always struggle with wearing tight jeans without the, sticking out.

many thanks

August 28, 2016

Adrian Bryant

see this for calves but basically as you lose weight they'll get smaller as well. 300 cal meals and I dont have a wamrup/stretch video yet

August 28, 2016


Sorry the hyperlink for the calves does not work. If you can kindly attach again.

God bless you brov.

August 28, 2016

Adrian Bryant

try it now

August 30, 2016

Incorrect please try again
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