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

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

How to Lose Weight Fast with Adrian's DVDs Because…

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Click to Comment

1-60 of 4568 Comments
Rebecca

I'm struggling. ... i was diagnosed with fibromyalgia 5 years ago and started gaining weight after I slowed down. Pain is an issue but even after walking 1 mile a day and being on weight watchers faithfully I've only lost a few pounds. Now I'm 80lbs overweight. I feel like I'm drowning. I'm going to try this and hope it works. I'm wondering if I should just eat the veggies and skip a meal.

May 21, 2018

Bridgette

Adrian,

I am a newly 30 year old woman who is having back problems. My dr had requested that my max weight be 119. I am 5ft 2 in and weigh 134 pds. i have had three kids (twins were one) and i can't seem to get any weight off due to my limitations related to my back. workouts are not recommended except for walking and stairs.. What would be the best way to loose the weight so I can have my back surgery that I desperately need?? Please help!!

May 21, 2018

Debbie

Hi Adrian,
I'm 42/F and weigh 200lbs. I had weight loss surgery 3 and a half years ago. I moved almost 3 years ago and since I havent gotten situated yet, and other circumstances, I've gained back 30 of the 70 pounds that I lost. I really want to lose noticable weight by June 21st. I'm going to see my 102 year young grandma and we all know how grandmas tell it how it is. I guess I'm asking if I can lose a noticable amount of weight by June 21, 2018? Plus I dont like any fish, so will your plan still work for me?

May 20, 2018

Adrian Bryant

yes but at your weight you can do that with any of these other plans here instead of this intense one

May 20, 2018

M

I'm 5'5 and weigh 149.4, I carry it all in my lower area and partial lower belly. What do I need to do to lose 20-30 lbs in 3 weeks.

May 16, 2018

Adrian Bryant

do what you see spelled out on this page

May 17, 2018

Katey

Does the fruit/veg. that you eat prior to your meals count towards the 300 calories per meal?

May 16, 2018

Adrian Bryant

no

May 17, 2018

Carah Robles

Hi Adrian,
I’m Carah 29, 5’10 170 pounds. I’ve been using your HIIT elliptical workout for a while now. I’ve recommended your workouts to everyone I know trying to lose weight. Thank you for making these videos, I have 40 more pounds to lose, and I know that I can thanks to your advice and awsome motivation videos. I’ve already lost 30 pounds and I feel amazing. Thank you again.

May 15, 2018

Adrian Bryant

your are so welcome

May 15, 2018

Amanda

Will I get the same results if I skip the fruits/veggies and just eat a 300 calorie meal?

May 14, 2018

Adrian Bryant

yes you will but the veggies really help to curb hunger

May 15, 2018

Ron Marchiani

I just found your video this evening and I totally love it. You have simplified what it takes to lose the fat. I will send you my b4 and after pics after my 3 week run with your program.

May 13, 2018

Adrian Bryant

cant wait

May 15, 2018

Chelsea Blackman

HI, I'm 23, 5,5" and I weigh 225. I want to lose 15lbs for my college graduation which is May 31. Is this the best plan for me to follow?

May 12, 2018

Adrian Bryant

yes it is and you may lose more than that at your weight

May 15, 2018

John

Hi Adrian,
I'm 31 y/o, 5'7, 236lbs I need to be at 170lbs by July 20th. If I follow your program, will I run any risks of regaining all my lost weight if I slightly change anything? I would like to make new healthy eating habits, however, I would like to still enjoy a nice NY Strip Steak or a Burger now and then.

May 11, 2018

Adrian Bryant

I can see at least 35 pounds by then but 66 is not impossible, just not probable.

you do run a risk of weight gain after b/c this plan is an extreme one that you're morethan likely not to stick to forever

May 15, 2018

Aisling

Hiya I'm 28 years old and currently 200lbs I already workout 6 days a week but I really need to lose 20 -30 pounds as me and my husband are planning on trying for a baby soon is it possible to lose that much by the end of May!??

May 09, 2018

Adrian Bryant

yes, with this plan it is

May 10, 2018

Pasage21

Hi Adrian, I am morbidly obese. At 39 y/o I am almost 220lbs and only 5 feet. I am looking to lose at least 30lbs in the next 6 weeks. Will it be possible?

May 07, 2018

Adrian Bryant

on this plan you certianly will but a your weight even my easier plans will work

May 07, 2018

Cristina

Hi Adrian I am currently doing your walking video to lose 20lbs in a month you mention to do twice a day, how many hours in between? Or can I try to do the video back to back?

May 07, 2018

Adrian Bryant

either way is fine. the you move = more fat burned

May 07, 2018

Jaime

What can I drink on this diet, tea, coffee? Or only water and v8?

May 05, 2018

Adrian Bryant

if you have a true weight loss emergency then just water and/or v8 or simply do 1 of these other plans

May 06, 2018

catherine

Hi adrian
I am 5'5 and 155lbs and carry it all in my belly! Someone recently asked my when my baby was due... im not pregnant. How can i slim down my belly quickly.

April 26, 2018

Kenya

I NEED SERIOUS HELP I need to lose 60 pound but 20 within the next 3 weeks if possible and I have No Idea how to get this done I currently take medicine to keep my blood pressure up as it falls extremely low.
PLEASE HELP

May 23, 2018

Adrian Bryant

arer you able to do the steps on this page

May 23, 2018

Selena

I am 22 and 163 I would love to lose 15-20 lbs in by June what is best for me to do?

April 24, 2018

Selena

Which one would be the best diet for me to use and workouts for the fastest weightloss?

April 29, 2018

Adrian Bryant

use the home weight loss plan

April 30, 2018

Brad

I’m currently 260, and getting married at the end of September I want to be around 220 by then so my question is if I do this plan as a quick “fix” Can I maintain the weight lost by transferring to another plan? Or what plan should I focus on the most right now?

April 24, 2018

Adrian Bryant

NO. no need to use this as a quick fix.
use this workout and this diet b/c at your high weight you'll lose weight just as fast and keep it off

April 24, 2018

Danny

Hi there,

Is there a limit to how much fruits or veggies I can eat before my meals?

Thanks!

April 22, 2018

Adrian Bryant

no limit

April 24, 2018

Tonya

I am 31 year old women I weigh 170 at 5ft 6 I chew my weight is in my lower body I defiantly don’t look this heavy and wanted to get down to 145 how long would it take and can you steam the veggies such as all green veggies

April 22, 2018

Adrian Bryant

use this workout and this diet instead especially if this is not an emergency

April 24, 2018

Anonymous

Hi Adrian,

I am 143 pounds and 5’4 but I carry it horribly. I need to lose as much body fast ALL AROUND as possible. What should I do if I don’t have as much time to work out?

April 21, 2018

Michael

Adrian, I'm 50 this year and will be having my second total knee replacement. I'm 5'10", 240. Heaviest I've ever been. I'm having surgery 6/4. I want to build some muscle in my legs, but deep knee or sprinting movements simply hurt too much. I really need to lose weight before my surgery and build up my leg muscles. Sudden movement or running is unfortunately out for me. I usually ride my bike long distances. No impact so my knees are okay there. But I also live up north and we still have snow, so riding is a challenge. But I need strength, so any suggestions would help.

Thanks

April 20, 2018

Michael

Very cool. Thank you for the reply Adrian. I've started the eating change and have lost around 10 lbs already. Still having issues with my knees, but I've ridden my bike to work a few times and on the weekends. I'll try the workouts.
Thanks again.

May 09, 2018

Dana

I am 206lbs and I would like to loose 26 lbs in 25 days what would you recommend?

April 17, 2018

Adrian Bryant

the plan on this page

April 19, 2018

Martha

I quit smoking after 40 some years. I am ready to start up again because I’ve gained 15 lbs in 4 months. HELP. I also had surgery which put me on bed rest. I have to lose this weight because my clothes are not fitting and I feel awful.

April 13, 2018

M

Good afternoon,

I am 5'2'' and currently weighing 170 lbs. I need to lose at least 2 to 3 pants sizes in 30 days for a big vacation and get rid of this gut that's like a mountain now. Is this possible? I am doing intermittent fasting with only one meal per day which is blended vegetable soup with 1 banana,20 blueberries, and 1 apple. Absolutely no sugar nor salt added. I am also drinking 5 water bottles a day, regular size. I am doing your 1 hour high intensity workout. Will be I be able to get the results? Thank you sincerely for all your help.

April 09, 2018

Adrian Bryant

then you need to follow this 911 plan as is to get those results

April 11, 2018

M

Hi Adrian, before anything I want to say wow your workouts are amazing and kick my a$$!
So I weighed myself today and am down to 163lbs. Started from about 176 in end of March. Yes honestly I did do some cheat days but always kept portion size. I have 11 days left and I want to lose 20 to 30 lbs more before my month vacation. Is this possible? Please help me out one more time. You are awesome, thank you!!!

April 26, 2018

Adrian Bryant

probably not since you've already lost a lot. your weight loss rate tends to get slower as you get closer to your goal

April 27, 2018

M

Thank you so much for your reply Adrian! I understand however I still have a lot of a fat rolls in stomach and thigh as well...what can I do to shred this off?

April 29, 2018

Adrian Bryant

nothing special. just keep doing what you are doing b/c belly fat is the last to go

April 30, 2018

anonymous

what is your opinion on water fasting?

April 09, 2018

Adrian Bryant

it'll work but any diet where you are eating NOTHING will work fast but ho long can you stick to that before you gain it all back

April 09, 2018

Maggie

Hi Adrian,
My mom and I are starting this program today and had a question. Do the fruits/veggies you eat before each meal have to be raw? My mom suffered with undiagnosed celiac disease for many years and it ruined many of her teeth. Plus, her esophagus is damaged from the disease and she tends to choke easily on raw foods. Can she substitute cooked veggies for the raw ones?

April 07, 2018


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