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

  • 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


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.

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
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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1-35 of 4049 Comments
Kathy cyr

I am 56 yrs old female' i weigh 160 and im 5ft 6in tall. I want to loose 20 lbs in 30 days if possible. I work a lot and no real exercise other than work. Is it possible if i drink v8 juice 3 times a day plus water and raw vegetables only is it possible? I don't have health issues.

June 21, 2017

Adrian Bryant

if you mean by doing the plan on this page then you need to folow the plan as is meaning you need to do the workout

June 22, 2017


I'm a 17 y/o male, currently weigh 240, 6'0 ft tall. Will the 20 pounds be easier for me to shred off? And, can you give me a rough estimate to how long it would take to lose 40 pounds (go from 240-200)


June 16, 2017

Adrian Bryant

use this plan to lose 40

June 17, 2017


Hey, I went to the link and thanks for the useful info! If I follow the intermittent fasting rules, and workouts (along with active sports I play), is it possible to lose at least 30 pounds by September ?

June 18, 2017

Adrian Bryant


June 19, 2017

Lawrence blessing

Hi I sent a comment but I didn't get any reply im almost 17 years i weigh 180 lbs and my height is 4"2. My weight gain is so sad because January last year my weight was 150lbs. I feel so frustrated and right now my relatives are not taking it easy on me. For instance my aunt is getting married this July and she bought a dress that would have fitted me last year and it doesn't fit at all. I begged her to change it but she's like I have to lose the weight or I shouldn't bother coming for her wedding.please I really need to lose the weight I need an exercise plan or diet anything. I decided to start doing the intermittent fasting today.please I would really love it if you can reply.

June 19, 2017

Adrian Bryant

i think I told you to begin the plan on this page

June 20, 2017


can i lose 33 pounds in 33 days doing this diet
im 14 years and 80 kg and 177 cm
i eat only two 300 calories meal a day
and workout 3 times a week for 1 and a half hours
so do u think i will lose 33 pounds in 33 days

June 14, 2017

Adrian Bryant

of course but the main question is can you honestly sustain this for 33 days and maintain it? if no 911 weight loss emergncy then do this plan

June 14, 2017


So ok ... can i lose 27 pounds in 23 days doing this ^

June 18, 2017

Adrian Bryant


June 19, 2017



For a woman 5' 4" and 140 pounds, how long to lose 10-15 pounds?

Can I do it fast with the emergency diet? I want to look good for summer.


June 12, 2017


I am a 41 year old female and I want to lose 50 pounds in 2months. I weigh 231 and am 5ft5in , what will work best for me?

June 05, 2017

Kayleigh Moullin

Hello, I am 14 years old, 5ft 4 tall, and I have reasonably big 'love handles', and would really appreciate it if you had any workout, or tip on how I can lose them. The main problem I'm facing is that following an illness, my parents are watching eating habits closely and are making sure I'm eating a lot more, so a diet might be hard for me to work with? Have you got any advise on how I can lose the 'love handles'?
Many thanks Kayleigh x

June 04, 2017


Hi I'm 5' 6" and I weight 220lbs. How much can I lose by July 2?

June 04, 2017

Adrian Bryant

at least 20

June 04, 2017


hi, i'm a girl, 24 years, 165cm,76kg.. i have 3 weeks,, by eating 900 cals, hiit on treadmill twice a day, how much weight should i expect to lose? also when i do hiit on treadmill, it doesnt show that i burn a lot of calories, but this is meanless right?

June 03, 2017

Adrian Bryant

during hiit your total calorie burn is lower due to shorter time but the calorie burn after is greater

June 04, 2017


aha,, got it.. thx

June 04, 2017


I like fruit like cantaloupe, grapes, & watermelon. Your plan says eat 2 raw fruits. How much of these fruits would be considered 1 raw fruit?

June 03, 2017

Adrian Bryant

I say 2 but in reality you want to eat enough to kill hunger and appetite

June 04, 2017


Im 5'1 and 153 pounds looking to lose 20 pounds by the end of this month.. following this diet plan and doing hit workouts 4 times a week do you think i can do it?

June 02, 2017

Adrian Bryant

it does not matter what I think but yes i think you can but more importantly do you think you can

June 03, 2017


I weight 161 pounds, I'm going to pr on June 23rd. You think I can lose 15 pounds in 22 days?

June 02, 2017

Adrian Bryant

again, it does not matter what I think but yes i think you can but more importantly do you think you can lose 15 in 22 days

June 03, 2017


Hello Adrian,
I am 195 lbs and at age 19 .I'm attending my sister's wedding in 3 weeks, how much weight do you think I can lose using this diet ?

June 01, 2017

Adrian Bryant

at least 15

June 02, 2017


What are your suggestions for breakfast for someone who loves coffee in the am? Also can't eat fruits or veggies but can I make a smoothie with Just fruits and water?

May 30, 2017

Adrian Bryant

are you asking me in reference to the plan on this page? if so then you need to follow this emergnecy weight loss plan as is. no exceptions

May 31, 2017


For coffee you should only drink a little cup and no creamer just black :)

June 01, 2017


How can I print this out I want to lose 20 pounds fast thanks

May 29, 2017

Incorrect please try again
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