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

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

I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

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Click to Comment

1-60 of 4270 Comments
Frost

Hello, my name is Justin. I am 6'2'' at 203lbs. My normal weight is really in the 170lb - 180lb range. Can I drop that much within two months? Got a wedding coming up!

December 12, 2017

hala

can i do this plan for 6 weeks for an important event but will i be able to keep off the weight i lost if i do your permanent plan afterwards? or is it just not possible to keep the pounds off?

December 12, 2017

Traci

I am leaving for vacation on January 12 and would ultimately love to get 20 pounds or more off. I cannot workout due to 2 bad knees. I am 52, 5'2" and weigh 175. Will I still be able to lose without the workouts. I am also planning on doing the IF. Thank you!

December 11, 2017

Mariah

So I am currently trying to get into the army. I already workout 3-6 times a week and I am a vegan but I'm not losing the weight quick enough. I need to be down from 180 to 155 by January 1. Will this plan help me get there?

December 08, 2017

Adrian Bryant

at least 15 by then is more likely but losing 25 pounds by then is not impossible

December 08, 2017

Mariah

Does it matter what foods makeup that 300 calories? Do I need to be counting macros? What are the suggested fruits or veggies to eat before?

December 08, 2017

Adrian Bryant

does not matter

December 10, 2017

Pam

I am sure this is a tried and true plan but as I add up the calories it seems like a lot of calories if you add in the calories of 2 fruits or veggies before each meal assuming you are doing more fruit. Is there a balance between the 2 that should be maintained or does it matter? thought about getting the V8 as well just to take in maybe less calories but don't want to mess up the plan.

December 08, 2017

Adrian Bryant

you wont mess it up. simply - just do it. I get too many people who overcomplicate things and ask more questions before taking action

December 08, 2017

pam

Fair enough...i am doing it..day 2 today...was not hard at all..just hard to work out during fasting period..have to wait until after i eat

December 09, 2017

Nancy

I'm going to start tomorrow so please stay updated to see ur results.. good luck

December 11, 2017

Nancy

Hands up !! I gave up!!

December 13, 2017

Pam

Do I have to limit carbs on this plan? Of course no fries or anything but what about rice, potatoes?

December 07, 2017

Adrian Bryant

nope. just limit 0-300 cals per meal

December 07, 2017

Michelle

I am 5'6 and weigh 162. Want to reach 135-140 by February. Is this realistic? I go to the gym Monday thru Friday. I was thinking of doing the intermittent fasting with eating the veggies/fruits and then making a breakfast with eggs/Ezekiel but then for my other 2 meals having a healthy choice or smart ones. Would this work?

December 05, 2017

Adrian Bryant

it would but since its feb you'd be better off with this permanent plan

December 06, 2017

Deedee

Hi my name is DeeDee. I was reading your 20lbs in 3-4 weeks and im starting tomorrow. I want to lose 50lbs before Feb 2nd which is my birthday. Im 25 yr old 5"2 and weigh about 222lbs. Is it possible to achieve by or before feb 2?? Im going on vacation.

December 03, 2017

Adrian Bryant

do this longer term plan instead b/c at your current weight you'll lose weight at a fast rate anyways before Feb

December 04, 2017

C

Hi, I'm trying to lose weight before meeting an old friend in 5 weeks. I'm 5'5" and 150 pounds. If I eat one meal a day and do the exercise video twice daily, will that help lose 20-30 pounds? I have stubborn fat on my belly, butt, and hips.

December 03, 2017

Adrian Bryant

you certainly will but dont expect that to last too long b/c of the very extreme diet

December 04, 2017

Liz

I am a 65 year old female and since I stopped smoking I have put on a stone in weight in a year help

December 01, 2017

Adrian Bryant

use this plan

December 01, 2017

Betsy

I have looked at your site before and now need to get serious. My husband and I booked a Mexico trip. We have 33 days until we leave. I need to lose about 40 pounds, but I know that is not possible in this time frame, but 10-15 pounds would be great for me and my husband. Does this plan work for peri-menopausal women? That is where I am in life. I have increased my vegetable intake and eliminated flour and sugar from my diet. I am currently only eating 3 meals per day, but am thinking of adding one more. I get up at 4:45 for my job and it gets to be a long time between meals.

Any help would be great!

December 01, 2017

Adrian Bryant

this plan will definitely help both of you lsoe at least 15 in 33 days

December 01, 2017

Mickey girl

Hi

I'm eating 800-1200 calories.. and doing the hiit bedsheet workout.. 10*10 mins twice a day.. will I be able to lose 10 kgs in one month. I have something v urgent coming up. Anything else i can do to speed up or make sure.. there's weight loss.. kindly reply.. its v v urgent

November 29, 2017

Adrian Bryant

most likely you will but it all depends on how overweight you are

November 29, 2017

Mickey girl

I am 87 kgs and HT 5'7 female.
Approx 20-25 kgs overweight

November 30, 2017

Adrian Bryant

oh yes, 20 pounds is very resonalbe

November 30, 2017

Mickey girl

If i eat around 600 or 800 cals for a month.. will it put me in starvation mode??

Thank you.

December 02, 2017

Adrian Bryant

no, read this

December 02, 2017

mickey girl

Thank you.. Starting off today.. Will share my results by Jan

December 02, 2017

Ana

I will start this plan soon, I want to know how much time in advance do I have to eat the fruits and vegetables before the meals? What is the recommended time frame? Right before or like 30 minutes before? Would you recommend I follow the 1200 calorie meal plan or is there a specific meal plan for this emergency weightloss plan? Thanks!!

November 28, 2017

Adrian Bryant

right before the 0-300cal meal

November 29, 2017

Ana

Thank you for your quick response.
I just started today!
I did the beginer workout for the lose 10 pounds in 10 days video (30 min workout) Can I add 15 minutes of treadmill walk after the video workout?

November 29, 2017

Adrian Bryant

of coujrse you can

November 29, 2017

Ana

Adrian,
Like I mentioned before I have been doing this diet and workout plan for 2 days now. I have been tracking my food intake on my Fitbit app and this is how I have been doing.
Day 1: Calories in 1,121 and 1,785 calories out.
Day 2: Calories in 990 and 1,573 calories out.
I Have done the 30 pounds in 30 days HIIT workout for both days beginner version. You recommend this 2-4 times a week what do you recommend for other days?

Please let me know if this is ok or if I need to adjust.

November 30, 2017

Adrian Bryant

read #1 & 6 here but the other days you can do a light to moderate longer lasting activity like walking for 45+ min

December 01, 2017

kate

Hi, i have 27lb to lose so am going to start this programme tomorrow. Can you confirm if i am able to drink tea/coffee/herbal teas or if they are off limits. Also after doing this programme until i get to goal, would you recommend the same concept but upping the calories for ech meal in order to maintain that goal weight?

November 28, 2017

Adrian Bryant

nothing is off limits as long as it fits in the 0-300 cal range

November 29, 2017

Bethany

Hi Adrian I’m 5’1 24yrs an I weigh 210 I have a weight goal to be 150 or less by Christmas what can I do?

November 28, 2017

Adrian Bryant

use this to get to 150

November 28, 2017

sofia

This is my first day, I've had a headache all day and feel light headed. Is this normal?

November 27, 2017

Adrian Bryant

how much did you eat?

November 27, 2017

sofia

I drank the v8 juice 12 oz then ate a cliff protien bar then repeated that for my second meal by my thrid meal I had such a headache i took two Tylenol pills and then I ate a banana and an apple an some nuts.

November 28, 2017

Adrian Bryant

it isnt normal but I wonder if this is due to something else b/c it seems like you ate enough to avoid this.

there are cases of people getting dizzy after going without food for a long period but this isnt something you did

November 28, 2017

Kayla

Hi Adrian, I am 5'2" 155lbs. I would like to lose 20 pounds by Christmas. I currently do intermittent fasting with 16h fast.
I already work out and will be starting Beachbody core de force this week. I work out about 40 minutes every other day and weights every 2 days. Is 20 pounds realistic for me?

November 27, 2017

Adrian Bryant

yes it is

November 27, 2017

Kate

Hi Adrian,

I am 5’3 and 127 lbs Normally I weigh only 102-105 lbs but I have gain 20 lbs in last 2 month. This become hard for me. I did tried every weight lose program but doesn’t work. My weight not gone down at all after 7 lbs lose in first 2 weeks. Now I am stuck and I only have 1 month to try to lose this 20 lbs. what can I do?

November 26, 2017

Adrian Bryant

keep doing what you are doing but being that you are at a low weight your weight loss rate will be slower probably no matter what you do

November 27, 2017

Kate

Thank you for answers. I still need your help if you could recommend what type of program I could used to help lose weight and lose fat to get to e muscle. Thank you

December 02, 2017

Victoria

Hi I am 5'4" 162lbs - what can I expect to lose in 2-3 weeks? Will the weight loss be noticeable or will I have to do it for 6 weeks to begin to see the difference? I also have a knee issue from past injuries - do you recommend your walk to fat loss work out or another? Thank you!

November 24, 2017

Adrian Bryant

ask a doctor to be sure about what to do when injured and use these options and you will notice a change at least every 2-4 weeks

November 25, 2017

Mary

Mary, 21 years old, 200 pounds height 5'6

November 22, 2017

Adrian Bryant

yes, its possbile to lose 20+ in 4 weeks

November 23, 2017

Chell

I leave for Cabo Dec 13th. My goal is 20lbs.... you make me hopeful that it's possible! I'm 5'5 221lbs

November 20, 2017

Rome

Hi I’m 5’7” and 141 pounds. If I followed this diet but did 20 minutes of running in the treadmill 5 days a week instead of HIIT, would I still have a good result?

November 17, 2017

Adrian Bryant

NO. follow this plan as is for desired result

November 18, 2017

Nancy

I’m Nancy
I’m 5.3 feet n 73 kg
I’m breastfeeding mother to a15 month baby
Want to loose 15 kg
Shall I follow this diet
Plz suggest me something

November 14, 2017


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