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 or read below)

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 Workouts

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

It's working. I've lost 11 lbs in a week. My emergency was fitting into my ski boots that are super tight. Skiing for a week Feb 20th. So far, so good!.Hazel
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

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Leave a Comment

1-60 of 4712 Comments
Evelyn

I’m 14, 4’11” last I checked (possibly closer to or at 5’0” now), and around 145 pounds. Is it possible for me to lose 20 pounds and get down to 125lbs following this plan for 6 weeks?

March 16, 2019

Adrian Bryant

yes but what is your emergency? if you have none then do one of my other plans

March 16, 2019

Jacob Marko

Hey Adrian,
Jacob here once again. I noticed you don't have any weight lifting on here.. Should we be doing any moderate strength training? I was about to head to the gym now to do chest and arms. Can you let me know?

Thanks,
Jacob

March 12, 2019

Jacob Marko

Yes, but I have a 3 week hike in a month I need to shed weight for, and that plan has me eating more calories. Should I do that one instead though? Trying to just lose as much weight as possible so I am not lugging it around such a large distance.

March 12, 2019

Adrian Bryant

well yes, in that case you should stick to the plan on this page to get ready for the hike and then switch over aftereards

March 14, 2019

Lucy

Hello Adrian, what’s the time lag between the veg/fruit and the actual meal

March 07, 2019

Adrian Bryant

no time lag. just eat 0-300cals afterthe veggies

March 07, 2019

Chantel

Hello Adrian I used to work out with you I ended up cutting back after I have my son now I am resuming that. However I would like to know how do I get rid of the muffin top and back fat? As I'm losing weight I'm noticing my skin is becoming looser in that area of my back. I am going to start your emergency weight loss program I have a vacation in approximately six weeks if I use that will that contribute to eliminating the back fat or at least slimming it down? Thanks!

March 03, 2019

Adrian Bryant

Yes: it will slim down as you lose weight all over

March 03, 2019

Sarah

Hi, I've been doing HIIT since beginning of October along with healthy balanced diet and not one pound has fallen off. I have gained muscle, but can't seem to rid the fat?? I am 42 and gained about 25 pounds in a VERY short amount of time - like 3 months. I am sitting at 160 pounds currently, but have weight 135 for as long as I can remember. I am 5'10". Is it just hormones, slow metabolism? Do you think adding this to my routine will help? SO FRUSTRATED none of my clothes fit.

February 25, 2019

Sarah

** Current calorie intake is probably around 1200 a day give or take

February 25, 2019

Adrian Bryant

you say 1200 but how do you track that?

February 25, 2019

Zoey

Hi,I’m 30 5’9” and 168lbs I’d like to lose 20lbs quickly for an upcoming trip. However I’ve been already cutting down on calories and working out daily either gym or hot yoga and my weight doesn’t seem to want to budge at all really. Will this help me or could there be something I am doing wrong?

February 20, 2019

Adrian Bryant

so what is your current calorie intake?

February 21, 2019

Aida

Hi Adrian! I tried your plan back in 2012 and it did wonders for me! But now I’m back to square one. 5”5, 200 pounds. I’m trying to lose some inches for a friend’s wedding that’s in a week. Any suggestions for a fast weight loss plan? I’m not looking for long-term results for now, since I will be going back on your OG plan once the wedding is over.

February 15, 2019

Adrian Bryant

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

February 15, 2019

Angie

Love your Workits Adrian! THANK YOU!
about how many calories are burnt doing your 20 min ski step or jumping jack exercises? Cheers!

January 12, 2019

Adrian Bryant

burns about 100-200 cals every 10min

January 12, 2019

Adrian

Hi,
I'm 31, 6' and 3 months ago I was 220 lbs. I followed Simple Weight Loss System from other place, it worked and now I'm 200, I think I'm ready to start with some exercises. Is there any chance that with this plan I will losse next 20 pounds in shorter period than 3 months?

January 10, 2019

Adrian Bryant

what is your current bodyfat % and what exactly (diet wise) did you do to lose your first 20

January 11, 2019

Adrian Bryant

what is your current bodyfat % and what exactly (diet wise) did you do to lose your first 20

January 11, 2019

Karen

Hi Adrian,

I’m 36, 5’5 150pounds. Realistically, How much can I lose following this plan in 5-6 weeks.

December 28, 2018

Adrian Bryant

at least 20 but your fat loss rate slows down as you get closer to your goal

December 28, 2018

despo

Is metamucil good instead of v8?? I need to lose 20lb before December 3 I'm 140 lb right now please help

November 14, 2018

Adrian Bryant

no

November 14, 2018

Davendra

Hi Can you help ?
I wanna loose as much belly fat as I can, my wedding is on December 16th , I am currently 250lb age 25 and I work notes ,can you please help

November 05, 2018

Adrian Bryant

this plan will certainly help you do that but as you lose weight you will lose all over so,

Whatever rapid weight loss method you use, you will still have some belly fat left over

November 06, 2018

Kayla

I am 5”9 230 pounds and have a surgery in 6 weeks that I need to lose 30 pounds for is it possible with this diet?

October 27, 2018

Adrian Bryant

very possible

October 29, 2018

Mah e rooh

May God bless you, Adrian.

Adrian,
I'm 5'2 , 21 year old female.
Weight : 150 pound
I"m doing your this emergency plan.
I want to lose 40 pounds in next 45 days.
Is it possible?
What results should i expect??

October 18, 2018

Adrian Bryant

at least 20. your weight loss rate slows down as you get closer to your goal

October 18, 2018

Mah e rooh

Thanks for your reply. By following this for two days. I am already 1 kg down! Thank youuuu i was stuck with the plateau for last six months.

October 19, 2018

Greg b.

I am going to be on stage in exactly one month.. quit smoking New Year’s Eve and haven’t looked back ... well I can’t cuz I gained 20 lbs.. need it off fast gonna try tomorrow 9/27...I’ll keep you posted wish me luck!

September 26, 2018

Darla Kukich

Hello Adrian, I'm turning 38 next month I'm 157 pounds 5'4 i have 7 biological children with high heart rate problems I see a cardiologist on the 21rst of September. My Dr has me taking a 325mg aspirin daily. I want to get down to a healthy weight. I exercise to Richard Simmons sweating to the oldies every day in the morning. What do you feel is a healthy weight for me? Thank you, Darla Kukich.

September 18, 2018

Adrian Bryant

its not up to me to decide what is a healthy weight for you but a healthy body fat percentage is under 25-35%

use this tool

September 19, 2018

Shanna

Will this work for a woman over 50 years old and in menopause? I need help cause it seems the way I lost weight before 50 is not working right now.

September 07, 2018

Adrian Bryant

use 1 of the free plans here but what did you do in the past

September 08, 2018

Shanna

Adrian I walked 4 to 5 miles and ate very restrictive. I ate 6 meals per day. When I stopped that is when menopause kicked in and I had awful cravings and ate junk and wasn't sleeping paid money for the Doctor and to try herbs. Hot flashes kept me awake most of the night and I exhausted most of the day with low energy to exercise. Now I just plain need help to get this together once again.

September 08, 2018

Adrian Bryant

again, use 1 of those free plans but it seems like all that changed was that you had massive cravings so with that said... use these tips

September 08, 2018

Patty

My doctor recommended magnesium oxide for hot flashes, it is working! Take 1 a day for sure.

September 18, 2018

Nicky

Hi I’m 216 I was 284 I wanna try this diet plan I wanna loose 40 to 50 more pounds

September 06, 2018

Amy Mitchell

U have example meal plans for breakfast lunch and dinner

February 23, 2019

Anna

Hi I'm 220lbs and I'm 18yrs old I would like to lose 80lbs in 3months is this possible? What do I do if it is?

August 28, 2018

Adrian Bryant

possible but not probable. do this to lose 80

August 28, 2018

Stephanie

Hi Adrian,

I am a 5’6” 150 lb. female. I would like to lose 20 lbs by October 5th. Is this possible if I follow your plan?

Thank you

August 26, 2018

Adrian Bryant

yes it is

August 26, 2018

Marie

Hi, Adrian;
I need your help, I been so depressed over my child death and gain 70lbs In my midsection area. I am ready, and motivated to get rid of that 70lbs. Please help me with specific guide. I am asking for your help. Please guide me with more specific.
Marie

August 24, 2018

Adrian Bryant

the plan on this page is specific for short term so use this long term specific plan

August 25, 2018

M

Hi, I'm 170 lbs. and 5'8 in height. I'm looking to lose 20 pounds in the next 2 months. I usually only eat about 800-900 calories a day and trying to lose weight. I know that's usually not enough food but I'm having a hard time bringing the amount of calories up where food just makes me feel sick and I hate the thought of eating more. I don't think I'm heading to an eating disorder where I'm slightly over weight although it does run in my family. what do you recommend? I was 163, 4 weeks ago and have not changed a thing. I have restricted mobility where I got scoliosis back surgery 2 years ago and then was rear ended 3 months after that. so I have to start slow. do you think this would be possible for me?

August 20, 2018

Adrian Bryant

you need to double check your calorie intake b/c its not possible to gain 7 pounds or go from 163 to 170 on ONLY 800cals.

If you were trying to gain weight i'd tell ya to eat at least 2000-2500

start here for workout options

August 20, 2018

Elva

Hello Adrian. I am a 32 years old 5’8 female that weighs 202 lbs and I have a large frame. I would like to lose as much weight as possible in 3 weeks. Is it possible for me to lose more than 20 pounds if I follow your emergency plan? Thanks!

August 19, 2018

Adrian Bryant

Yes, at your weight it is

August 19, 2018

Toya

I'm 307 and I'm trying to lose 40 lbs in 3 weeks, with walk and jog and gym everyday a long with a smoothie diet can I do it?

August 18, 2018

Adrian Bryant

maybe 20 at least but 40 in 3 at your weight isnt completely out of being possible

August 18, 2018

Lynn

I'm facing a big surgery abdominal reconstruction and bowel resection. I've already lost 20 lb in 7 weeks. My Dr wants me to lose at least 20 more in the next 4 weeks. He didn't say how I'm 5'6" currently 250. Any advice.

August 17, 2018

Adrian Bryant

the plan on this page will do the trick. let me know if you need more help

August 18, 2018

Alyssa

Am I able to add fresh lemon and lime to my water or will that throw off this plan?

August 14, 2018

Adrian Bryant

only if it fits into to 300-cal limit

August 14, 2018


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