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 3465 Comments

Adrian I need your help please I need to loose 30 pounds in 1 month what do I need t eat for my meals also is it okay if I do 30 minutes on the elictipole for my excersices but how big does the raw vegetables have to be?

May 02, 2016

Adrian Bryant

30 pounds in 30 days will depend on your current weight and height and you will need to follow the workout plan as is to have the best results

May 02, 2016


Hi Adrian!

I'm wanting to use this plan to lose 20 pounds by the end of the month for a wedding I'm in. I have my meals all planned out, but I have a question about exercise. I've always only done cardio but I've read that strength training makes the weight come off faster so I was wondering should I add in some strength training with my cardio. Thanks in advance for answering!

May 01, 2016

Adrian Bryant

are you doing the cardio along with the HIIT workout outlined on this page?

no, weights will not make the weight come off faster unless you're using them in a crossfit type style

May 02, 2016


Hell I need to lose 20lbs by Memorial Day Weekend. I'm currently 170 and have been unable to drop wright with diet change. Will this help??

April 30, 2016

Adrian Bryant

yes it will

May 02, 2016


Hi Adrian ,

I need to lose 10 kgs by June 4th.. my current weight is 83 kgs. will this plan help me achieve my weight ? Also can I eat mangoes ? Should I calorie count the fruits and veggies as well? Plllsszzz helpp

April 29, 2016

Adrian Bryant

no need to count veggie and fruit cals but yes you should be down 20 pounds by the 4th

April 30, 2016


Have a huge family reunion on the 24th. I weigh 125-126lbs, 4'12", about 5 lbs overweight only but I feel that I have more body fat. Will this program help me lose 10-20lbs by then? Will follow it strictly. Thank you.

April 29, 2016

Adrian Bryant

yes it will

April 30, 2016


Hi Adrian,

I am 270 lbs, down from 295, 5'6 and I have a bad knee. I need to be 250 or less in 5.5 weeks. Can I do it? what exercises do u recommend with my bad knee? Can/should I still be doing High Intensity exercises? or can I achieve my goal without high intensity training?

April 26, 2016


Hi Adrian,
I am 46, female, have already lost 150lbs and am currently 170lbs. All done though diet and exercise only. I have skin removal surgery coming up in 8 weeks and I need to loose 20 more. I have maintained my 170 for a full year now and I just cant seem to break that mark. My average calories are 1500-1200.

April 25, 2016


Hi Adrian! I'm all ready to do your program as I have my vacation coming up in 25 days.

I'm not sure if it has been asked here but I want to know what are tips for recovery after these intense workouts? I'm not shy with tough workouts, but it's been 2 years since I have done any sort of exercise. I'm sure I'm going to ache all over the first few days and maybe even all through out and I want to be ready for that too.



April 23, 2016


Thanks Adrian!

April 29, 2016


Would you suggest taking my vitamins and supplements while fasting or after the fasting period??

April 20, 2016

Adrian Bryant

depends on what kinds of vitamins they are

April 21, 2016


I plan to make my 300 calorie meals with protein, such as tuna packets, or using protien shakes as meal replacements everyday to assure i get enough protein. I wanted to know, after the 2 fruits/veggies, can i make fruits and veggies part of my 300 calories?

April 20, 2016

Adrian Bryant

not the fruits and veggies

April 21, 2016


So i cant make addirional fruits and veggies part of my 309 calorie meal, not the fruits and veggies before

April 21, 2016

Adrian Bryant

that's corret

April 22, 2016


Which of your jumping jack workouts do you think is the most intense/gives me quicker results?

April 18, 2016

Adrian Bryant

the one that last 30 minutes

April 18, 2016


Hi Adrian,
Im 27 years old, 5'6 and weigh 180 lbs. With slow metabolism.
I want to loose 20 lbs by June.
What do you recommend?

April 17, 2016

Adrian Bryant

the plan on this page

April 18, 2016


Hello Adrian,

I want to shave off at least 15 pounds, 20-25 ideally for prom which is on June 3rd. I'm 5'6" and weigh 147 last time I checked a few days ago. Should I drink more water to fill up and help accelerate the weight loss? I already walk for around a mile or two do some light lifts. Thanks in advance!

April 16, 2016

Adrian Bryant

follow what is laid out on this page to get prom ready

April 17, 2016


Can I follow this plan, but do this workout instead: 40min. Stationary Bike Workout - HIIT Bike Fat Loss Workout?
Will I still see results??

April 16, 2016

Adrian Bryant

yes you can

April 17, 2016


Here's the truth;what they don't tell you. It's going to take hard work to lose weight. You can't depend on any magical formula that promises instant success. That doesn't exist! Anyone promising you that is lying. It took my fitness coach 3 months to lose 28.5 lbs, but she had to work her butt off. So this may or may not be for you. It all depends on YOU. If you actually want to lose weight, well you CAN.You can change your life. This is the program she recommended to ME, my personal coach,that guaranteed REAL results. www.actuallyloseweight.top

April 15, 2016


I'm 5'3 and 175lbs. Prom is in 23 days tops and I want to shave atleast 20lbs. What do you recommend?

April 14, 2016

Adrian Bryant

the plan on this page

April 15, 2016


Hey i have a question regarding the excercises. On the F**k being fat #3 video how many approximate calories are being burned? Also do we have to eat this way all 7 days of the week ?

April 12, 2016

Incorrect please try again
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