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
Get These Workouts on DVD

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 4345 Comments
Jeff

Adrian,

Can you lift weights while doing this plan?

January 13, 2018

Adrian Bryant

you certainly can

January 14, 2018

Delaney

Hi Adrian, I am 15 years old and 5"4 and 131 pounds. I am hoping to loose 20 pounds, how long do you think that would take

January 13, 2018

Adrian Bryant

at least 4-6 weeks but if not a 911 then use this plan

January 13, 2018

Teresa

Hello Adrian I'm preparing for my 40th birthday and would like to lose 30 pounds in 4 weeks. I'm female and 5"8. 190 pounds

January 12, 2018

Adrian Bryant

then you've picked the right plan to get ready for your 40th

January 13, 2018

Jazz Bhullar

Hi Adrian
I'm a male 168 cm and weigh 230lbs. I need to loose weight by April/2018 for my 50th.
What do you recommend?
Thanks

January 12, 2018

Alexis

Hi! I am 24 years old, 168 lbs and 5'9". How much weight do you think I could lose in 3 weeks? I need to be fitted for a bridesmaid dress. My ultimate goal is 145 lbs but I understand that will take longer than 3 weeks with my given height and weight.

Thanks!

January 11, 2018

Adrian Bryant

at least 15

January 11, 2018

Renzo

I weigh 278 and I looking to drop weight by middle of February. My question is, after reaching emergency goal, what would be a good plan to transition to?

January 11, 2018

A’sha Beavers

Hi Adrian, I’m A’sha . So planning to go to Vegas feb 16 . I’m 5’6 & weigh 200 . This is an emergency. Do you think I have a chance . I’m also gonna be starting kick boxing !

January 11, 2018

Adrian Bryant

you have a chance with this or any serious plan at your weight

January 11, 2018

Allison

What kind of v8 juice is best? can you give example of what you recommend and what about fruit smoothie?

January 10, 2018

Adrian Bryant

no smoothie. the original v8 is best

January 10, 2018

Theresa

I’m 57, 5’2”, and weigh 195. I really dislike most vegetables and fruits. Is it ok to substitute the raw veggies with fruit smoothies? Example: frozen bananas, strawberries, and cherries using Silk for the liquid.

January 10, 2018

Adrian Bryant

no. you need to follow this as is if you want the best results and at your height and weight + IF you dont have an emergency then use 1 of the other plans here and you'll lose 20 in 3-4 weeks at your hgih weight anyways

January 10, 2018

Diana

Hi Adrian,

I'm 5"0 ft and 148 lbs. I would like to lose 20 lbs by Feb 10th.Do you think this plan will work for me?
I've been following it for the past two days (with intermittent fasting) and I was wondering if it is too much of a caloric dense plan for someone my height and weight to lose so much in such a short amount of time. Do you think the 3-4, 300 calorie meals- plus the fruit and vegetables, comes out closer to the number of calories required for me to maintain my weight?
Also regarding details of the plan- do the meals each have to be eaten separately and each one prefaced with fruit/vegetables- or can some meals be eaten together? (ex: 2-3 meals instead of 3-4 and one meal is 400-500 calories.)

Thanks so much for this wonderful website!

January 10, 2018

Adrian Bryant

yes this will work for you

maintaning your weight is all about not going back to eating way too much or way too many calories. if you stay under 2000 you'll be fine afterwards. usually over 2000-3000 is where weight gain comes in.

Yes, you eat UP to 4 meals so if you eat 1, 2 or only 3 that is fine

January 10, 2018

Diana

Thank you!

January 10, 2018

fara

Hi Adrian, i'll have an ACL-torn surgery coming up in about 3 weeks, and my doctor recommended me to try losing weight meanwhile as i'm 20-25 pounds obesed (above std BMI). What kind of exercise do you think i can do? besides the consumption of raw fruits+vegs

January 09, 2018

Hazel

I am 5'0" 205. Can I lose 30lbs by Feb 20th? I would like to lose 70 by the summer. Just to feel normal again.

January 09, 2018

Adrian Bryant

you can but its better for you to do 1 of these long term plans since you dont have an emergency

January 09, 2018

Rosie

I'm 5'3 and 165 lbs do you think I would be able to slim down to maybe 150-145 lbs before February 16th.. and also is it ok if you eat meals that are over 300 calories by 20-50 calories?

January 08, 2018

Adrian Bryant

NO. this is an emergency plan that needs to be followed as is

January 08, 2018

Aima

Hi Adrian . I’m 5ft 2 and I weigh 141lbs. Would like to get down to 125lbs by February . Is this possible in this diet . Thanks

January 06, 2018

Adrian Bryant

maybe. you'll lose at least 10 pounds for sure but at your low weight after 1o pounds is gone your weight loss rate will slow down

January 07, 2018

Bren

I need help
I am 5’5 and weight 198lb need help losing weight

January 06, 2018

Adrian Bryant

here is the help you need look it over and let me know if you need more help

January 07, 2018

Kelly

Hello Adriana, I am 5’4” and I weigh 174 lbs. I want to loose 25 lbs by feb 20. Can I reach my goal by following this 4- steps??? Please suggest something.

January 06, 2018

Adrian Bryant

yes you can

January 07, 2018

Hannah

I know I need to eat 2 fruit and veggie but wouldn't that add up to the calorie count? If I eat that before every meal and every meal needs to be 0-300 and four meals at that the total calorie I'll be consuming will be higher than 1200 so how is it possible to lose weight with this plan?

January 05, 2018

Adrian Bryant

No b/c the calories in those is not very much. yes, realistically it will be over 1200 but again you'd have to eat a ton of fruits and veggies for it to matter and even if you did eat a ton of veggies you wouldnt be hungry enough to even start the 300 cal meal

January 05, 2018

Brendan

Hello, I am a male, 16 years old and my weightis between 275 - 280 ( yeah I know I'm over weight). Can I eat the same thing over and over as my 300 calories per meal? In your opinion what is a good size fruit or veggie that I should eat before my meal? ( I will eat any fruit/veggie). I know that this is an emergency weight loss thing, but can I do this for a while until I figure out a good routine?

January 05, 2018

Asia

Hi
I’m eating up to 300 calories every meal and I’m 5’1 and weigh 160, I started two days ago. I’m trying to lose up to 25 pounds by the end of January to go to Meps. What’s the right plan for me?

January 04, 2018

Adrian Bryant

this plan if your deadline is Feb

January 05, 2018

Catalina

I lose weight but I gained back. Why? Also what can I eat for 300 calories? Thanks

January 04, 2018

Adrian Bryant

how much did you lose and how fast?

January 04, 2018

ElBomb

Does this eliminate fat from thighs and arms aswell?

January 02, 2018

Adrian Bryant

any fat on your body

January 03, 2018

Kerry

Can you drink any alcohol while following this?

January 02, 2018

Adrian Bryant

yes but it will eat up your 300 cal budjet per meal very fast

January 02, 2018

Rae

I am 5'2 and 165 pounds, I know I'm considereded overweight but I don't know if I'm that much overweight to lose the full 20 pounds in 3-4 weeks. If I follow the plan should I expect to lose all the weight?

January 02, 2018

Celina

I'm starting on 1/2/2018, I hope to lose 30 pounds by 2/14/2018. I'm going to take a before and after photo.

December 31, 2017

Adrian Bryant

cant wait to see your pics

January 01, 2018

Amanda

GM Adrian, I am 5’4” 188lbs. I go on vacation on Jan 17th. I know I can’t expect a miracle, but is it possible to lose 20lbs by then by sticking to the diet plan an workout 2x a day?

December 31, 2017

Adrian Bryant

at least 10 pounds for sure but start now

January 01, 2018

Lisa

Hi adrian. I am 5ft 4 and 40 year's old. I am 18 stone 3lb. Is it safe for me to use this diet to loose 7 stone? Or would i need to be on it too long?

December 30, 2017

Kellye

Im 22 yrs old 5'6 and 223 lbs. Id love to be 180. I have faith in this plan, it sounds realistic from what youve said but i also like my shape (thick thighs, glutes, and chest) would me losing weight cause those to shrink also?

December 28, 2017

Adrian Bryant

1. do this long term plan to reach 180

2. yes, if your shape is developed from fat then it will shrink as you lose weight all over

December 29, 2017

Dawn

Hello...is this as effective for a woman over 40 compared to younger ladies?!

December 28, 2017

Adrian Bryant

its not about your age. the speed at which you lose 20 pounds mainyl depends on how overweight you are so if you are less than 20 pounds overweight DO NOT expect to lose 20 pounds in 3-4 weeks

December 28, 2017

Darina Nedelcheva

Hi Adrian , please let me what is the best option of meal up to 300
Calories

December 25, 2017

Adrian Bryant

you can eat anything you want in each meal as long as its under 300cals

December 26, 2017

Sue harris

My daughter is getting married in 12 weeks and I would love to be able to drop 15 lb before then so that I feel comfortable

December 24, 2017


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