6 Things You Must Do To Lose 20 Pounds In 3-to-4 Weeks


Dale lost 22 lbs. in 3 weeks
following these 6 steps

It's very Important you read this first:
  • This is not a permanent plan but an emergency 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, to make a weight class or to get a job.
  • Please Note: If you're 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 up to 4 times a day

2. Eat at least 2 raw fruits &/or vegetables before each meal

3. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies so…

Depending on how hungry you are based on a scale of 1-to-10 with 1 being satisfied and 10 being real hungry you're going to eat 0-to-300 more calories of any of these weight loss foods so…

The main reason you'll lose 20 pounds so fast is because you're eating less than 1200 calories everyday not counting the fruits & veggies that allows you to eat as little as possible without getting hungry.

4. Drink at least 1 liter of Ice Cold water everyday

5. Follow this workout plan

You can either…

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week and for the other days of the week…

    You can optionally do another MUCH LOWER intensity workout like walking, jogging or riding a bike for 30-to-90 minutes or if you're busy…
  2. Do any of the workouts below for ONLY 10 minutes BUT for 1-to-6 times a day &…

You're not limited to doing just the workouts below but whatever workout you do…

Click photos to do a workout

6. Use fat burners

To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat up to 4 meals a day.
  2. You'll eat 2 RAW fruits &/or veggies before each meal & then…
  3. You'll eat a 0-to-300 calorie meal.
  4. You'll drink at least 1 liter of ice cold water everyday.
  5. You'll do this workout plan
  6. You can use fat burners like Green Coffee, Garcinia Cambogia or Green Tea
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

This Plan Is For Emergencies Only!

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
The workout is too hard for me - What else can I do?

If the workout from Step 5 is too hard…

  • Start off only doing high intensity workouts 1-to-2 times a day, 2-to-4 days a week and if that's still too hard for you…
  • Start off doing 30-to-90 minute moderate intensity workouts like walking at a fast pace (> 4mph) until you're ready to do the workout from step 5 but…
  • AVOID LOW intensity workouts like walking at a slow pace while talking to your friends because that will do almost nothing to help you lose 20 pounds as fast as possible.

The tougher or the higher intensity the workout is =
The faster you'll lose weight.

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 5) to actually lose 20 pounds in 3-to-4 weeks.


Subscribe For More Videos Like This…

Back to Top

1-100 of 2818 Comments
vshal

Hi sir I am vishal my height is 5'11 feet. And I am 20 yrs old. And my weight is 80 kg.plz tell me how to lose weight fast in 2 or 3 months
But ther was a problem I have an accedent before 2 months ago and there is a surgery on my knee cap (patellar) crack so plz provide me good workout or diet plan..... By keeping my surgery in mind

September 23, 2014

courtney

Hi adrian. I'm 200lbs, 27 and 5feet 6inches. My goal is to lose 50lbs in two months. Any advice?

September 22, 2014

Jasmine

I'm 5'8
293lbs
The fattest I've been ever!
We plan to visit my inlaws I'm December of this year. Last time I saw them I was 247lbs... I want to be 240 by December. Is it safe to use this guide until then? I want fast results and only have 2 months .

September 20, 2014

Adrian Bryant

you could but at your weight you could get the same results by using this workout and this diet

September 22, 2014

Raaaa

Hi! I'm desperate please help! I'm 28 and 4'11 tall is it possible to lose 25 pounds in 8 weeks? I currently weigh 155 pounds :( My wedding is in 8 weeks and I'm afraid I've left it too late please help

September 20, 2014

Adrian Bryant

it's very possible to lose that and more in 8 weeks

September 20, 2014

Raaaa

Just by following this wow that would make my year! I usually go to a 45min spin class monday, stationery rowing class for 45 mins on Tuesday and thurs and a pt session on a Tuesday's and when I have energy I'd go on an occasional Saturday spin or body combat class.. hopefully I can do this!

September 20, 2014

Jake D.

Hey Adrian,
Thanks for all these great tips. This emergency weight loss plan seems perfect for me. I've tried just about everything to lose body fat, but this program makes the most sense.

2 Questions:
-If I do these ski steps/jumping jacks at a high intensity while in a fasted state, will I lose muscle? I've heard from several sources that it causes muscle breakdown, but it appears you do this quite often and you stay ripped; are you doing this on a fasted state though??

-Also I have a lot of unwanted chest fat, and being a guy it's very humiliating to have. It's destroyed my self esteem, I'm so uncomfortable in my own skin I don't want to go out in public. I'm not super overweight, but a lot of the fat seems to be on my chest. Is there any advice you can give me for getting rid of this nightmare that's plagued my life??
Thanks :)

September 17, 2014

Adrian Bryant

1. yes I workout fasted and personally have not lost muscle and it takes 36-to-72 hours before even minor muscle breakdown occurs

2. what exactly is your weight and height? plus what is your bodyfat %

September 19, 2014

Jake

im 6'1
230 lbs
not sure my body fat percentage though.

September 19, 2014

Adrian Bryant

use the visual chart as a guide but it's certainly possible you have chest fat (and not moobs) which will go away as you lose fat/weight

September 19, 2014

Ishita

Hi there.
I am a 24 year old female at height 5'5 and weight 178. I want to lose 20+ pounds in 3-4 weeks? Now please tell me is it possible AND also is it sustainable? Or will I gain it all back when I go back to regular eating even if I amp up the workouts. Also, you have many different workout videos posted, but which ones do you suggest I do? (for example, I can't do the jumping jack ones since I'm heavier chested and it's very painful). Which highly effective exercises will give me the results I want? Thanks!

September 15, 2014

Ishita

Also if possible I want to slim down my arms and thighs so if you could recommend exercises that would target those areas please.

September 15, 2014

Adrian Bryant

Yes, it will work for you. If you workout after the 4 weeks while going on any basic diet you shouldn't gain back any weight unless you of course go back to your old bad habits.

You will need to find a high intensity workout of mine (or someone elses) that is most suitable to you. there is NO such thing as a best workout. you need to find the workout that will kick your butt and that will help you lose weight fastest

when you lose weight you will lose weight all over

September 16, 2014

Ishita

One last question,

What do you recommend my target heart rate to be?
Because I was reading online somewhere that apparantly, a lower heart rate (30-40% of your max HR) is better for fat burning.. but I feel I would burn a lot more calories if I kept my heart rate around 170-180. What do you recommend? Thanks so much Adrian!

September 17, 2014

Adrian Bryant

I recommend you follow the workouts on this page that align with these rules here

September 17, 2014

Lashun

Hi, I need to lose 25 lbs in 8 weeks. Is it possible?

September 09, 2014

Lashun

Oh and I'm a 5'2 female that works 175 lbs

September 09, 2014

Adrian Bryant

yes, at your weight it is

September 10, 2014

Jennifer

Hi Adrian,

I am 5'3 and now 54kg, 25years. I am naturally slim (51kg), but I worked for the past 2 years for a bigger but/legs. Now I have changed my mind and want to go back to my toned but quite slender/slim body.
How do I do this?

- More cardio? I do hill walking 20min, 3 times p/w (5km p/h & incline 18% -the highest possible)
I used to do HITT training, but because of my boobs/stretchmarks I rather not run fast even with a good sports bra!

- Lighter weight & more reps?

Hope you can help me out, because nowhere on the internet I can find an answer.

Thanks, love your site!

September 06, 2014

Adrian Bryant

so you simply want to go back to 51kg? if so then you simply need to do more cardio/HIIT along with a diet

at your low weight I suggest you go here to reach 51kg

September 08, 2014

Jessica

I'm 25 years old 5'1 and 143 pounds. Ugh. I have events in November - February. I'd like to loose as much weight as possible but have it stay off for at least those months. Goal is 120 but I don't see that happening. Any suggestions?

August 29, 2014

Adrian Bryant

You'd be beter off sticking to a permanent plan until then by
using this workout and this diet

August 30, 2014

rgeorge

Hi, I am 27 year old female. I weight 124 lbs and I am 5'2".I would like to lose 14 pounds and I don't want to gain it back. please reply. Thank you.

August 29, 2014

Adrian Bryant

then use this workout and this diet

August 29, 2014

Carlos

Hello Adrian! I am 5'7" and weigh 175 lbs and my goal is to lose at least 20 lbs in less than 2 months. And when I lose some weight I would also like to gain some muscle. If I follow these steps, can I accomplish my goal?

August 28, 2014

nisha

yes you can

September 18, 2014

Brennast

Can i drink coffe? Or no?

August 25, 2014

Adrian Bryant

see this but if you're asking if you can use it for this plan then yes you can as long as you're following the steps

August 26, 2014

Brittney

I'm a female. I weigh 280lbs and I'm 5'8. I'd like to lose 50lbs by the end of November. After that, I'll stick with a long term manageable routine. But I need to get this off quickly for my vacation. Is this possible?

August 22, 2014

Adrian Bryant

at your weight it is very probable that could happen

August 22, 2014

Ash

I am about 56 kg guy. height is 5.6. I am hitting gym for the last 3 months and improving and making a good improvement. I am following 1500 calories diet plan right now. However my belly fat is getting bigger. Can I reduce my belly's fat while gaining muscles? How much calories I should intake in that case? Please help me out.

Thanks

August 21, 2014

bhavana

hi adrain,
i m 5'1" and 119lbs . i m a 26 years old female.. is it possible to loose 10 lbs in 2 weeks. i want 2 keep is permanant weight loss. plz suggest me wt 2 do...

August 20, 2014

Adrian Bryant

yes it is

August 21, 2014

bhavana

plz tell me which program to follow.. i m getin married this year. i need 2 loose weight asap.. i m goin to meet him next month.. plz help me..

August 23, 2014

Adrian Bryant

stick with the emergency plan on this page

August 23, 2014

aaron

Hi I'm 5'6" 210 lb. Is it possible to loose 40lbs in 2mo?

August 12, 2014

Adrian Bryant

at your height and weight it is but you can use this workout and this diet instead of the short -term plan on this page

August 13, 2014

mrsd

Hi Adrian,
I am 29 5`6 and 160lbs. I have never lost a bulge from carrying my child. However my husband is working and will be back in exactly 20 days will this method work for me?? We're attending a wedding and I really want to feel comfortable.

Thanks.

August 10, 2014

Adrian Bryant

yes, this will work for you

August 11, 2014

JENNY

PLEASE HELP ME!! I HAVE A WEDDING IN 3 WEEKS AND NEED TO LOSE AS MUCH AS I CAN!! SHOULD I USE THIS DIET OR DO THE MASTER CLEANSE?? IM AT 185 RIGHT NOW AND MY GOAL WAS 175 WHICH I DONT KNOW IF IT CAN BE DONE IN 3 WEEKS. PLEASE HELP!

August 08, 2014

Adrian Bryant

you can definitely lose 10 pounds with this, the master cleanse or any other plan but with the master cleanse you are more likely to gain it all back and more

August 09, 2014

Isabelle

Hi Adrian, My name is Isabelle, im 15, 5'3 1/2 and I weigh 148 pounds. im not fat or anything, but I really want to lose 20 pounds in like 2-3 weeks or atlease before school starts back again on September 3rd. Iv'e been jogging/walking on the treadmill everyday for the past week for 30-40mins ; but only my legs changed a bit, I didn't lose weight. I drink smoothies every morning and after supper I would jog. If I do your 'workout'/diet does it actually work? I'm scared if it doesn't for me, and it'd be very disappointed. That be great if you'd reply me back. Thanks a lot anyways.

August 04, 2014

Adrian Bryant

it works. did you see the guy at the top who lost 22 pounds in 24 days?

August 05, 2014

Alex

Hi, I'm a 19 year old female. I weigh roughly 168 and I am 5'3. Which plan would be best for me to lose weight for good? I want to lose 50 pounds and I don't want to gain it back

August 04, 2014

Adrian Bryant

then go here

August 05, 2014

Help

Hi Adrian,

I'm 5'9 and about 200. I've recently been having trouble at school about my weight. I've got 5 weeks off for vacation and I wanted to come back in my last year of collage looking fine :P Is this the right program for me?

Please reply

July 23, 2014

Adrian Bryant

yes but at your weight you will lose weight really fast no matter what you do so I suggest a longer term program by using this workout and this diet

July 23, 2014

Bcool08

Hi I'm 31 years old.
Weigh 165 and 5'5"
Will I lose the 20lbs till 10th August if I use your routine?
Please Reply.

July 22, 2014

Adrian Bryant

yes, it is very possible

July 22, 2014

Brenda

I am 5 1/2 @ 213 I need to lose as much weight as I can by Sept.9 2014 but I really don't like vegetables. Help please.

July 20, 2014

Adrian Bryant

then this is the plan you need to do

July 21, 2014

Geo

Do you recommend water fasting?

July 20, 2014

Adrian Bryant

only if it's a weight loss emergency b/c more than likely you will gain back everything you lose and more

July 20, 2014

chloe

I'm 5'6 and weigh 165 pounds(75kg). I want to lose 20 pounds this month. If I do the 'lose 5 pounds this week jumping jacks' for four weeks would I be able to reach my target.

July 15, 2014

Adrian Bryant

you should if you also add the diet from this page

July 15, 2014

chloe

Thank you so much.

July 15, 2014

Jack

Hi Adrian!

Im a 16 year old male and I weigh exactly 200 pounds, and I sort of have "man boobs." I really need to lose weight fast and I really want to get my chest flat before summer ends. I know spot reduction doesn't exist so what should I do? Cardio should be my best bet at first but what sort of exercises should i apply? and should be also lifting weights?

Thank you!

July 09, 2014

Adrian Bryant

instead of the plan on this page use this workout and this diet for the long term

July 11, 2014

Name*

Hi Adrian,

I have a wedding in 2nd week of August 2014. and I plan on doing your jumping jacks weight loss but I'm fasting and was wondering if I could just workout before bed? how many jumping jacks should I do to lose about 10 to 15 pounds ? yes I will be eating healthy.

thank you

July 08, 2014

Adrian Bryant

just do the 20 minute workout worth of jumping jacks

July 08, 2014

Preet

Just once a day? Or twice? 😁 will drinking ice cold water help? When im fasting i cant drink water for 17 hours however i can drink water before 3:30 a.m and after 8:30 pm, will this work? Im sorry im being paranoid lol really want to shed some weight by aug 17.

July 09, 2014

Adrian Bryant

just follow the steps on this page as is and yes... cold water helps and twice a day is better

July 09, 2014

Katrina

Will i lose weight faster if i excerisze more days a week than the plan says?

i am 5'0 and 140 pounds

July 08, 2014

Adrian Bryant

of course you will but the questions is can you take more than 4 days a week? those workoouts are super intense

July 08, 2014

Lyn

How do I incorporate the intermittent fasting with this plan? Does that replace the eat 4 times a day rule? I'm female, 5' 6", 168 pounds and would be happy to lose even 10 pounds in 4 weeks, but would be over the moon with 15-20.

July 07, 2014

Adrian Bryant

the rule is eat UP TO 4 times a day and you would eat UP TO 4 times in your festing period according to the rules

July 07, 2014

aleesia

hello I am 5'7 female and weight 226 lbs. so your can;t eat caned food so no caned peas? it hard to eat good when your family always have junk food we get fruit but it gone in one day it doesn't help that have 9 little sister. I have a bike and I can run and do sit-up but how long do all this stuff???

July 05, 2014

Adrian Bryant

use this workout and this diet plan here instead to lose weight with your current situation

July 05, 2014

Name*

Hello, I am 5'2 (female) and 161 pounds. Ideally I would like to lose 30 pounds but I am ok with 20 for now. Which workout would be best for me.

July 01, 2014

Adrian Bryant

THE WORKOUT On this page will be good for losing 20+ pounds

July 01, 2014

Kate

I'm 14, 5'6, 130 lbs. I have a lot of fat on my stomach and thighs. I'm trying to get as close as I can to a 'bikini body' by August. Which plan would be best for me?

June 30, 2014

Adrian Bryant

simply use this workout and this diet

June 30, 2014

Jozie

Hey
Ok so I have recently joined the gym, I have some work out equiptment at home but I figured the gym may be a bit better.... my diet needs work but once I put my mind to it I usually stick to it. My question is this do you think I would benift from personal trainer? I figure it may be a good idea even if just for 2-3 months until I get my routine down.

June 29, 2014

Adrian Bryant

that's more up to you but all you need is in front of you on this page but if you need that extra push and have the extra money then go for it

June 30, 2014

Cindy

Hi Love all the info on this page! Are you allowed to eat nuts such as almonds, Pistachios, Peanuts... with the food plan? I have been told that eating Almonds help curb appetite. Thank you so much for all your info!

June 28, 2014

Adrian Bryant

yes you can

June 30, 2014

Anyi

Hi Adrian. Im 4'11 and I weight 140. I have to lose 15-20 pounds in 3 weeks to go to this concert. And I can't find a way to do it. If I don't lose it I won't be able to go. Help please!!

June 24, 2014

Adrian Bryant

then you're on the right page to make that happen

June 25, 2014

Kisha

I am 5'1" and weigh 130. I'd love to weigh 120 (my own goal weight). My measurements are 38-30-38. I want to lose 3 inches off my waist (plus the 10 lbs) and still keep my curves. How can I do this most safely and quickly?

June 23, 2014

Adrian Bryant

go here to get to 120

June 24, 2014

Kisha

And I won't lose my curves? I'd still like to maintain an hourglass figure...
Thanks in advance, Adrian...

June 24, 2014

Adrian Bryant

it depends on if your curves are from fat or muscle? please see this

June 24, 2014

Kisha

I'd say fat around the middle and muscle everywhere else...I worked out 4 times a week for years up until about 3 months ago. So I need to tighten up but the lowest I've seen since the second child is 123. 120 has always been my dream. I'll try your first suggestion. Let me know if u come up with anything else. I'm anxious to fast track ;)

June 24, 2014

Adrian Bryant

you won't lose muscle (or not much at all) as you lose fat/weight and it sounds like you are down to just belly fat which is always the last to go

June 25, 2014

Kisha

Thanks so much for your help. I'm starting tomorrow...will keep you posted!

June 25, 2014

Elyse

I'm 5'5" and I weigh 202.8. My goal weight is 140-150. I would like to achieve 1/2 of this weight loss in the next three months. Which plan should I use? I currently walk/ride my bicycle anywhere between 5 & 10 miles a day. Could I archieve my goal by doing your diet plan and to continue doing this as my workout? I also do squats and push-ups daily.

July 01, 2014

Adrian Bryant

use this workout and this diet instead of the one on this page for long term success

July 01, 2014

Liz

Hi Adrian,

I have a reunion coming up in 28 days. 5'2" and weighs 200 pounds. I need to lose 25 pounds before then. Is it possible?

June 20, 2014

Adrian Bryant

yes it is possible

June 22, 2014

Liz

Would the Emergency program, walking and counting calories do it and if so, how many times a day should I be exercising. I do a lot of walking, moderate to a light jog about 5 miles a day. Any other suggestions you may have please feel free to give. Had surgery so I can't do sit ups or jumping jacks. I started following the Intermittent Fasting program on Friday and I'm doing 18 hr fast and at least 5 plus miles daily along with eating a sensible diet. Awaiting your response. I'm also doing a few minutes on the Elliptical.

June 23, 2014

Adrian Bryant

my best advice would be to just stick with the plan liad out as-is on this page

June 24, 2014

jane

Hi, I am 5'4 and I weight 162. I want to try to lose 30-40 pounds, as fast as I can. Which plan should I follow? And will this actually make me loose weight? I am a bit skeptical but will try.

June 20, 2014

Adrian Bryant

use this workout and this diet instead of the one on this page if you do not have a weight loss emergnecy

June 22, 2014

Kina

Hi Adrian,
I'm a 5'2 female who weighs about 121 pounds. I really want to lose 20 pounds and become 101 or 100. I hate being called chubby, and I want to eat more healthy. Should I stick with this plan? Thanks!

June 19, 2014

Katrina

I am 4 foot 11 and weigh about 130 pounds. My goal is 100 pounds but i wanna lose the weight as fast as I can but permanently. Is there any other one that will get me to my goal in about 2 months and will be permanent.

June 19, 2014

Adrian Bryant

use this workout and this diet to get there and stay there

June 19, 2014


NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com