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 3616 Comments

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


All of my weight is in my stomach and that's the main area I want to lose the weight and about the butt exercise is with weights is 2 days a week is enough to build a big butt because it's on the Flat size and how soon will you see results when doing the butt workout, and I'm very flabby and I need to tone up my the end of September

August 20, 2016

Adrian Bryant

you need to go here to lose belly fat and tone up

August 20, 2016


Hi. . Finally startig out with this.. just wanted to know will this weight come back once I stop this plan?? Also can I do skipping instead of jumping jacks for the bedsheet workout. I got bad knee pain with jumping jacks. Thank you

August 19, 2016

Adrian Bryant

yes, skipping is okay but once you stop you'll gain weight back depending on how much you eat or your calorie intake afterwards

August 20, 2016

Seif ashmawy

If my bmr is 2500 and I want to do this emergency diet can I do it and eat 1500 calories since my body is big

August 15, 2016

Adrian Bryant

yes you will lose weight on 1500 cal but this is basically a <1200 cal diet

August 16, 2016


I am 16 years old, 5'2" and weigh 185-195 lbs (depending on the week). I'd really like to lose weight before school starts in 2 weeks. Are there HIIT workouts I can do on my treadmill? Do I need to/should I be working out as well as following steps 1-3?
Thank you

August 13, 2016

Adrian Bryant

yes, step 4 says you must workout

August 14, 2016


I was wondering is there any diet that can help me loose 30 kg before school starts. I am 13 and 5ft 4 and 80kg

August 12, 2016

Adrian Bryant

depends on when school starts but dont expect to lose 30kg in 4-to-8 weeks

August 13, 2016

Mrs Scott

When doing intermittent fasting. Can I consume water in the 14- 20 hour fasting time ?

August 08, 2016

Adrian Bryant


August 08, 2016


I'm currently doing the intermittent fasting 20 hours(6pm-2pm).
I usually eat just once in my 4 hour window but I have a wedding coming up so should I increase the amount of times I eat?

August 08, 2016

Adrian Bryant

not really. you'll lose fast depending on total number of calories and not number of times you eat

August 08, 2016


I am 5 even and weigh 153 pounds. My wedding date is October 8th and would like to get to 135 pounds at least. Is this possible with this plan?

August 04, 2016

Adrian Bryant

of course

August 06, 2016

Chris baker

Hello Adrian, I'm 16 5'6 163 lbs, I want to get to 145 with this plan. If i do HIIT 3 times a week twice a day, what type of Excercise should I do the other four days?

August 04, 2016

Adrian Bryant

you can rest or do light workouts like a long 45+ min brisk walk

August 06, 2016

Chris Baker

Thank you! I also lift during the week, after every workout I have a protein shake of about 600 calories. Is this basically two of my three meals of the day following the emergency plan?

August 06, 2016

Adrian Bryant

one shake is 600 calories?

August 07, 2016


Hi Adrian,

Thank you for such a wonderful website. I have recently started your weight loss plan. I have started the HIIT schedule in an elliptical treadmill but I am having difficulties transitioning between high and low intensities.,,I set the machine to 161 heart rate for high but I am unable to go down to 130 during the low cycle..it stays around 152.. I do 3 min of high and low alternatively. Is this ok? Also I started on the intermittent fasting routine which seems to be going well. Can I have steamed veggies instead of raw ones before lunch? I try doing 2.5 hours of cardio+hiit 6 days a week and swim for 30 mins thrice a week, and I am trying to squeeze in the 10 mins workout routine of yours in between work as much as I can. Is this enough? I am looking to lose 90 pounds. I have already lost 45 before starting your program. Is there anything else that I should do? I have a big family reunion on October 1st and I want to lose as much as I can by then. Your help is greatly appreciated.

Thank you.


August 01, 2016

Adrian Bryant

raw veggies are better. I dont know much about the machine you are using for HIIT but it seems to me you'll be better served doing one of my other (equipment free) workouts where you can go all out without worrying about the machine regulating your intensity level

August 02, 2016


Just wondering if the fast weight loss program would help me loose 20-30 lbs fast I'm 5.4 and weigh 175. Or if I will lose more realistically 10-15 lbs

July 29, 2016


Hi Adrian
I'm 220lb and 5'3". Want to start intermittent fasting to lose weight... recently diagnosed with stable angina secondary to dyslipidemia. Please sir, which workout will be safe for me

July 26, 2016

Adrian Bryant

what did the the doctor say you can or cannot do

July 27, 2016


Thank you sir. He just said no strenuous workout so as not to trigger chest pain

July 27, 2016


I am 17, about 350 pounds, 5 foot 9ish, and I really want to get my life in shape. I've been trying to find ways to get more active, like I bought a bike to get some cardio. But, if I could commit, even though it says emergency diet, could I continue this diet to get rid of all the body fat and lose weight fast. I'd like to look great for my senior pictures and lose weight before I go off to college next year.

July 26, 2016

Adrian Bryant

no, its best that you use 1 of the other plans here for a longer term plan

July 26, 2016

Ms. Mar


I am a vegetarian/vegan and I want to lose 20 pounds in three weeks is that possible?

Can you help with a meal plan?

Thank you

July 24, 2016

Adrian Bryant

of course it is

July 24, 2016


I want to loose only 10 lbs in about 2 weeks without being exsausted. I don't workout ever. I'm 14 and I'm 5'2 I weigh 145 lbs. just want to loose weight fast before school starts. What should I eat?

July 20, 2016

Adrian Bryant

you need to do the 911 plan on this page

July 20, 2016

Incorrect please try again
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