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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

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 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

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

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

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

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.


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1-40 of 3072 Comments
Jackie Eisenhut

Hi I was wondering can you combine some of the 300 calorie meals? For example, could you eat 4 servings of fruits or vegetables and then eat 0-600 calories 2 times a day?
P.s. For your post on the cankles (I couldn't get back to the page), my doctor has told me I'm not overweight and do not need to really lose weight but that I can. So do you think then the cankles is mostly water?

May 19, 2015

Adrian Bryant

you could but I'll doubt you will be able to consume 600 calories after eating all those veggies

what is your weight and height

May 21, 2015

Jackie Eisenhut

About 5'3 1/2 and 133

May 21, 2015

beginner

Hi
I just started this emergency diet plan with ur hiit 20min workout twice on mon, wed n fridays, and once on tue, thurs, and saturdays.
My question is if my workout routine is enough? And how do i avoid getting loose skin? I'm like 40lbs over weight right now n wanna loose at least 20lbs by 20th June. Should i do any specific workout to avoid loose skin?
Thanks a lot for ur support... u r a life saver!
Cheers

May 19, 2015

Adrian Bryant

see this and you wont worry about loose skin

May 19, 2015

aniya

Hi .. I'm female 5.1', 35yrs n weigh 160lbs, i just started this emergency diet plan for an upcoming holiday. I wanted to know if it's ok to combine this plan with nowloss diet n intermittent fasting plan? I'm usually eating fruits all day with 1 to 2 meals within 300 cals each. I'm also doing the bedsheets workout 1 to 2 times, about 4 days a week. Does it sound enough to lose about 20 lbs in a month???
Thanks a lot.

May 15, 2015

Adrian Bryant

yes, you can combine the two

May 17, 2015

aniya

Thanks for ur reply, pls also tell me how many times maximum should i do the bed sheet workout in a week to seriously loose 20lbs..? Is what I'm doing currently enough?
Thanks a lot
God bless you!

May 17, 2015

Adrian Bryant

do it according to workout plan laid out on this page for best reuslts

May 17, 2015

Denia

Hi Adrian!!! I followed your diet plan about 5-6 years ago and was successful! However I got comfy and gained weight in recent years. My weight is mainly around my gut and arms... I'm mainly concerned about my belly. My question is does coconut oil really work for weight loss especially abdominal fat? Would you use it despite the high calorie content because of its benefits? I've researched and found that consuming 1tbs a day for 30 days= 10 lb weight loss. What's your opinion on this?
Thank you

May 15, 2015

Adrian Bryant

there is nothing magical about coconut oil that wll by itself help you lose ewight

May 17, 2015

rose

I am 45 and I believe I have sciatica...I have a treadmill and a small workout space ... I need an affordable and sustainable program, that won't injure my back further and get me results...I was not successful at the 20lb in 3wks program...trying to lose 50lbs

May 14, 2015

laila

hi adrian,
I'm a 23 female, 5'5 , 172 lbs ..

1.Can I get to 132 lbs in 10 weeks ?? is it possible to lose 40 lbs in 10 weeks ?? I have these weeks and i do nothing except working out and watching my calories ,,

2. If I bought a polar watch and worked out a lot to burn 2000 cals per day ,, are these watches are accurate ? so if it shows that i burn 2000 cals, are these calories really burned ?

3. what do you think about polar ft7 watch ? do you recommend to but it ?

May 13, 2015

Adrian Bryant

1. possible but the last 5-15 wont come off as fast as first 20

2. not sure

3. never used it

May 14, 2015

laila

do you recommend any other heart rate monitor to watch out the burnt calories through workouts ?? or it's not so useful ?

May 18, 2015

Adrian Bryant

they are useful but focus more on doing high internsity workouts that kick your butt. see #33 here

May 18, 2015

Lauren

I'm 4'8 and weight 140lb. I'd like to do something like this, but I'm going a trip to Europe and will be gone for a month, so I don't want to lose a bunch of weight and just slowly gain it back during my trip. Any suggestions?

May 08, 2015

Adrian Bryant

weight re-gain will only occur if you eat waaaay too much or above normal after the diet is over

May 09, 2015

claudia

hi,
I can't do HIIT, but I can jog on treadmill 4 hours a day seperately, and it usually shows that i'm burning around 500 cals/hour ,, so if I did that daily in addition to eating 1200 cals ,, Can I lose 8-9 kgs a month ?
I'm 165 cm , 75kg female

May 06, 2015

Adrian Bryant

why cant you do hiit?

May 06, 2015

claudia

i tried to do jumping jacks but i couldn't do a lot because my feet hurted due to doing fast ,, and i tried to do the HIIT workout on treadmill but my knees hurt and now i have to wore knees-corset on when i workout .. that's why i prefer to do less intense workout but increasing the amount of time,, may be it'll be easy to do HIIT workouts when i lose more weight !

May 07, 2015

claudia

okey ,, good ,, and i bought a treadmill and i would like to use it .. what about my plan ??

May 08, 2015

Adrian Bryant

you mean doing a less intense workout? if so then that'll work but not as fast as someon doing more intense workouts

May 09, 2015

claudia

yes I mean doing less intense but increasing the time ..

May 13, 2015

michelle

hi
I am 5'7 weighting 85 kgs.
I have huge thighs and belly and i aim to reduce down to 72ish (like roughly 10 kgs in a month) but i have university till 6PM everyday which leaves with very lazy routine.
please help me with such workout which is easy and what should i do to shed these pounds.

May 03, 2015

Adrian Bryant

use this workout and this diet if you have a busy schedule

May 03, 2015

benaviz

i have a question about diet.
should i consume more fat than carbs?
or more carbs than fat?I keep my protein intake always high..:)

May 02, 2015

Adrian Bryant

for weight loss it almost does not matter as long as you eat the right amount of calories but generally... a higher protein diet will make it easier to lose weight

May 03, 2015

adnan

hi.. adrian...i like this intermittent fasting plan.
but if i try this, am i gonna lose muscle with this plan?

May 01, 2015

Adrian Bryant

you will not lose muscle mass with intermittent fasting

May 01, 2015

Dom

I'm a 19 year old male, I weigh 263 and I want to lose about 33 pounds by June 10 is it possible? plz help

April 30, 2015

Adrian Bryant

yes it is

May 01, 2015

din

im 21 years old....253 lbs....5 feet 8.5 in....can anyone help me? my target to lose around 50lbs

April 28, 2015

soniya

hi i m soniya 25 years old n 5inch height my weight is60 kg i want to loose 10kg as soon as possible without workout only diet plan plz suggest me proper diet plan i also start to take green tea 3 times a day n lemon +honey +warmwater at the morning

April 24, 2015

Adrian Bryant

use the plan provided for you for free on this page

April 24, 2015

Martha

I am 5'7 and weight is 190. I need to lose 10- 20 pounds by June 4 for my wedding.
What would be the best way to do this?
Cutting back on portion size is not helping.

April 21, 2015


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