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

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

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

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

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
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.

Make Sure You Also See…

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1-35 of 3759 Comments
Vella

Can you recommend any other raw veggies or fruit beside carrot, celery, apples, and green bananas? Can I have broccoli and grapefruit?

December 02, 2016

Adrian Bryant

broccoli is okay

December 03, 2016

Nc

Hello,

I have gained over 25 lbs this last year,and would
Like to drop it within two months? Is it possible? I'm 5'1" about 168. Do you think that's too much too soon? I'm not as active as I used to be, and I can feel the weight gain all over..sigh !

December 02, 2016

Adrian Bryant

you'll definitely lose at least 20 with the plan on this page

December 03, 2016

Ashley

Exactly in detail...after using this plan how do I need to transition to a higher cal diet on your page? And what can I expect weight wise. Honestly I nor can anyone eat such low cals as I am forever. I am eating 2 300cal meals slightly spead on intermittent fast of 20 24 hrs. Plus 30 bike video which id like to do daily but my muscles need rest! On resistance 2. Sometimes ride for 10 to 16 miles instead of your video. Thats what I had been doing prior to your video so now I mostly do your video. Okay thanks so much! 33yo female

December 01, 2016

Teen

Can i drink lemon and cucumber water while fasting, or does that count as calories since its not plain water?

November 27, 2016

Adrian Bryant

yes, it counts as calories. remember the intermittent fasting is optional

November 27, 2016

U.R. Ch, MD

Dear Adrian,
I am 34, male, and 270 lbs, totally lazy with a desk job and no exercise for years. Climbing a flight of stairs and pacing a few hundred steps briskly leaves me outta breath. I have tried fancier fitness regimes but never continued beyond day 2 or 3. I am afraid I must lose now or will develop health concerns. I have no time and will for gym and long duration exercise programs. I could try 10 minutes though. Need Help.

November 27, 2016

Adrian Bryant

then use this workout and this diet which has 10 minute rotuines

November 27, 2016

Cara

Hello I'm 5'4 and I'm 146 pounds and I'm looking to lose around 15-20 pounds in 3 weeks? Is that possible for Me? I can't seem to find the exercises on this page.

November 26, 2016

Adrian Bryant

it is possbile and the exercises are in STEP 4`

November 26, 2016

Name*

Hey , I am 168cm and 169 pounds can I follow these steps to lose weight fast?

November 25, 2016

Adrian Bryant

you sure can

November 25, 2016

Catalina

Hello, I need to lose 30 lbs by the second week of December for my dress fitting. Will this plan work? Also will it still be effective if I have 1 cheat day a week where I drink after 8pm?

November 23, 2016

Adrian Bryant

depends on how overweight yo uare

November 25, 2016

Catalina

I'm 5'2 about 160lbs. I'm also doing insanity, will that help if I need to lose 30lbs in 30days? Or do you recommend me doing the exercises you provided?

November 26, 2016

Adrian Bryant

ISANity will work as well

November 26, 2016

Teen

If I up my protein intake during these 3-4 weeks, will i lose the weight quicker?

Also, do i need to track my carbs intake, or do i not need to worry about that?

November 23, 2016

Adrian Bryant

yes. more protein = faster fat loss. just track the calorie intake of less than 300 at each meal

November 23, 2016

Georgia

I do not like many raw vegetables. Is it okay to use smoothies with extract flavorings to incorporate these in my diet? I would like to know if super beets drink can be used in the smoothie.

November 18, 2016

Adrian Bryant

no. you need to follow this as is if you want to lose as much weight as possible

November 19, 2016

Mrina

What should I eat doing the intermittent fast?

November 15, 2016

Adrian Bryant

nothing during the fasting period. eat anything you want during feasting period

November 16, 2016

Mrina

Do I have to eat all 1,200 calories and is there something to follow to lose more weight during the feasting?

November 16, 2016

Adrian Bryant

no. remember you eat up to 1200 calories or up to 4 meals a day

November 17, 2016

PERLA

Hi

I'm 5'8 and weight 250 lbs I want to know what plan works best to loose weight my ultimate goal is to drop 70-80lbs but I would be happy to drop at least 30-40 lbs in the next 2 mths .

November 15, 2016

Adrian Bryant

pick 1 of the other plans here - the plan on this page is for emergency weight loss only

November 16, 2016

Cherry

I want begin to do this plan starting Nov 9, do this for 3 weeks, then do the program again in the beginning of January. Is this safe and doable? I need to lose weight before my dress fitting , and then before my wedding in January. Thanks for the tips, super helpful and clear. Also...thanks for making it FREE!

God bless,

Broke Bride

November 09, 2016

Adrian Bryant

definitely do it now for emergency weight loss for 3 weeks but in Jan if no emergency then just do 1 of these plans

November 10, 2016

Deepanjali

Hello sir,
I am 23 yr female with a height of 5'4. Right now i weight 132 lbs. i need to lose 15-20 kg till the end of December. Should i start with this plan and will it work.?

November 09, 2016

Adrian Bryant

no, use 1 of the plans here

November 09, 2016

Teen

Im a 5'3 teen at 150lbs and I need to lose 30 lbs in 21 days, can i do the workouts 2 days on, 1 day off, 2 days on, 1 day off, etc. to get to 115-120lbs in 21 days?

November 08, 2016

Adrian Bryant

maybe. the first 10-to-20 will come off superfast. those last 10 may take longer

November 09, 2016

John

I gained 44 pounds due to being very inactive and diet. Which plan is best to lose gained pounds (weight)

November 06, 2016


Incorrect please try again
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