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

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 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

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

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.

Make Sure You Also See…

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1-35 of 3503 Comments
Kathy

Adrian, I'm 5'5 and 200lbs, I need to lose 50lbs in 3 months, will this program work for me?? Thanks

May 28, 2016

Adrian Bryant

the right question is would you be able to sustain this diet for 3 months?

May 29, 2016

Unknown

Hi Adrian!
My height is 4'11 and I'm 12 years old, I know I'm pretty young for trying to loose weight. But I'm very DESPERATE in loosing weight.. I weigh at 130 pounds which is considered overweight for a 6th grader. Anyways I Just wanted to make sure i have your support so, can u please reply with like " Good luck bro!" Or " Best wishes dood" It would mean alot to me! :D

May 24, 2016

Unknown

Hi Adrian!
My height is 4'11 and I'm 12 years old, I know I'm pretty young for trying to loose weight. But I'm very DESPERATE in loosing weight.. I weigh at 130 pounds which is considered overweight for a 6th grader. Anyways I Just wanted to make sure i have your support so, can u please reply with like " Good luck bro!" Or " Best wishes dood" It would mean alot to me! :D

May 24, 2016

Ahmed

Hi, for the diet plan I am wondering if it is possible to have 3, 0-400 calorie meals instead of 4, 0-300 calorie meals.

May 24, 2016

Adrian Bryant

yes it is

May 24, 2016

Kiren

Hi Adrian,

Currently I weigh 146lbs my height is 5'2" and my age is 37. Over the last 3 months I have lost 20lbs. At my current weight is it possible to lose 15lbs in 3 weeks by following you emergency weightloss plan?

May 23, 2016

Adrian Bryant

yes it is

May 24, 2016

Toya

Hi Adrian

I will begin work out 5x a week two days I will be doing twice a day workouts. Is there a calories burn goal for the workouts listed here because I will be doing my workouts as opposed to the ones you have listed. I am 5'7 1890 pounds will I lose the 20 pounds

May 23, 2016

Adrian Bryant

you'll probably have better results doing my workouts

May 24, 2016

Mira

Have belly fat my weight is 165lb,5'5
Want to go down 25-30 lb by July 10.
Have broken elbow
Can't lift weight
My diet is vegetarian
Not a junk eater but not eating healthy food
More like run and go skipping meal
Need big time help for exercise

May 20, 2016

Adrian Bryant

what about the lower body exercises on this page in step 4? are those doable?

May 22, 2016

Erika Leon

Hi, how are you ?

I've been desperate to lose weight. I'm 20, and weigh 160. Hight is 5'. I want to lose about 30lbs, in about 2 months. I need help on how to eat healthy and do at home work outs.

May 20, 2016

Steph

I'm 18 and 5'1 and weigh about 167 is it possible for me to lose 20-30 pounds?

May 20, 2016

Adrian Bryant

yes it is in that short amount of time

May 22, 2016

Kristina

I'm 18 my birthday is June 2 I gained a few pounds from stress eating I use to be 125 I am currently 130ish last I checked was few days ago and I was 132. I want to lose 20 pounds and be 110 by June 2
1) do u think that is possible?
2) would avacado be healthy to eat ?
3) I love to eat avacado and snyders jalapeƱos flavor with avacado do u think that would be a healthy meal ?
4) I can't see the workouts so if I went on a run everyday for 2 miles would that be good enough?
5)

May 17, 2016

Adrian Bryant

1. no. you may lose 10 pounds superfast but at that low weight your weight loss rate is not going to be as faast

2. yes but it does not matter what you eat just how much calories

3. see #2 and this

4. use this link to see all workouts

May 17, 2016

Jo

Adrian..need to lose 35 lbs by July 15th..am 209...can it be done?

May 17, 2016

Adrian Bryant

at your weight it can be done by that date

May 17, 2016

Kim

I'm 5"1 and 44 years old weight about 190 need to lose at lease 40 before June 18 what exactly should I do? Please help

May 16, 2016

Adrian Bryant

40 pounds in less than a month isnt probable at your weight. you may lose 20-to-30 but after that your ewight loss rate will begin to get slower

May 16, 2016

kim

so i can lose at less 20 maybe 30 before June 18th if I go strictly by this diet?

May 23, 2016

Adrian Bryant

yes

May 23, 2016

Name*

I haven't worked out in the last year.and now I'm too scared to begin.. can I start with the bedsheet work out ? Or which ones would you recommend. . THANK YOU

May 15, 2016

Adrian Bryant

sure. that is a good workout to start with

May 16, 2016

Preo

Hi.. please help Adrian... I love mangoes and fruits.. can I have them without counting the calories? I read on your YouTube video that we need to count the cals. . Very confused. Can I have unlimited fruits and vegetables? Please help.. I need to lose weight.

May 15, 2016

Adrian Bryant

In reality you can have as many fruits and veggies as you can because before you are even able to ingest enough calories (that may cause weight gain) you're going to be full from the fiber & high water content which will prevent you from eating too much

May 16, 2016

Thara

Hi Adrian, I am 5' 1'' 148 pounds. I need to lose 20 pounds by July. Is that possible!?

May 09, 2016

Libby

Going to try your program. 5'4" and 52 years old. Bad knees so the treadmill HIIT is about the pace I can go without injury. Want to become stronger and get to about 125-130 (I am currently 152). Wondering if I am to drink a protein drink after my workouts and if so, would that be considered a meal? Also L-Carnitine or Raspberry Keytones, will those help?

May 07, 2016

Adrian Bryant

use these workout options for bad knees and these are the supplements that actually work

May 07, 2016

Libby

Thank! Starting tomorrow. Have my Mother's Day food to work off!
Also hoping to keep my stress down to a level that doesn't effect this program!

May 09, 2016

Shea

I just had surgery and can't do any workouts, except walk. Will walking still help me lose weight? Im 5'6" and weigh 150 lb and want to lose 10 lbs in 2 weeks.

May 06, 2016

Adrian Bryant

yes. the diet alone on thsi page should help you drop 10 pounds in 2 weeks at your weight but since you cant walk do this workout

May 07, 2016

davelllogan

Hi Adrian,

Would you recommend the atkins diet for trying to losing 20 pounds in a month. 225, current weight.

May 04, 2016


Incorrect please try again
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