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

  • 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


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

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.

Make Sure You Also See…

Back to Top

1-35 of 3337 Comments

If i do the intermittent fastingal aswell as the 20lbs in 4weeks and exercise can i have carrot sticks to stop the hunger or am i to have nothing but water in those hours of fasting?

February 09, 2016

Adrian Bryant

no calories or just water while fasting

February 09, 2016


I have taken a picture so will take another photo in 2 weeks time and then again in 4 weeks time to see the difference and send them to you!
Fingers Crossed.!!

February 09, 2016


Hey Adrian I wanna lose 7 kilos in just 3 weeks I have to lose them should I do this plan? And I walk everyday for one hour and I excersize for 10/15 minutes and I drink 2 times green tea everyday am I going to lose???

February 06, 2016

Adrian Bryant

follow this plan as is to lose 7 kilos that fast

February 07, 2016


I want to ask you a question do we have to eat maximum 300 calories in each meal or 300 calories for a day??

February 03, 2016

Adrian Bryant

max 300 calories each meal

February 04, 2016


How many calories would I approx. Burn doing your fu*k being fat workout from beginning to end.? I am 5' 7" and weigh 175#.

January 30, 2016

Adrian Bryant

at least 500 per 30 min

January 31, 2016


Hi Adrian

I am a 20 yr old female. 5' 3" and 157lbs.
I want to lose 30-35lbs by the end of March. I will be really grateful if you can give me an advice.
I can't go to a gym cuz my parents are overprotective and need some help how to lose weight fast without gaining muscles.

January 29, 2016

adrian bryant

use this workout and this diet til the end of march to lose 35 pounds

January 29, 2016


I am 29 y.o., 5'7.5", and I currently weigh 155 lbs. I have gained about 35 lbs in the last 7 months so I am incredibly uncomfortable in my body right now. I was wondering if this is a good plan for sustainable weight loss that will work for me? I am moving in about a month and I would really like to get a jump start on my weight loss before I move. Will this plan work for me to lose around 20 lbs before my move date?


January 28, 2016

Adrian Bryant

better to use 1 of the other plans here for longer term weight loss

January 28, 2016


I see that you have a tip to use a fat burner before your workouts. Should I use it according to the bottle recommendation and take twice daily or just take it once before my workout?

January 27, 2016

Adrian Bryant

you can do that but i recommend you mainly take it 30-60min before your most intense workout and only take 1-2 per week because as you know you will build up a tolerance to fat burners quickly

January 28, 2016


Your plans seem like something I can do. I'm leaving on vacation in 4 weeks and need a quick fix. I'm one of the curvy body types. I'm 5'5 - 170 . Which plan do you recommend?

January 27, 2016

Adrian Bryant

this plan is best for 4 weeks

January 28, 2016


Thanks! I started it yesterday. Printed out the sheets and started keeping track. Yesterday I only intook 929 calories and did a 30-min work out. Today I'm at 508 calories and its already 4pm! I'm hoping I can continue! Going to the gym at 6pm to try the elliptical work out! Thanks again!

January 28, 2016


I graduate from college in 3 months and would like to lose 50 lbs before graduation. Do you think this is possible? I weight 225 now. 5'4".. If so, what should I do to lose it?

January 22, 2016


Adrian, thank you for you dedication to making all of us a healthier version of ourselves. Because of your site I have gotten down to 155. Only 5 pounds from my goal from 180 at 5 ft 8 in. I am the happiest I've been in a while. Guys this diet works just stick to it. Took me only 7 weeks to get here. Thank you so much

January 18, 2016


Hye adrian. I have been trying to lose weight all my life but yea i guess i give up too fast. Im 23 and around 185 pounds. I have one month break before i go back to college. Im aiming to lose around 20 to 30 pounds before i go back. Which diet should i use?

January 18, 2016

Adrian Bryant

if you want to lose just 20+ pounds before college then use the plan on this page but if you want to lose more than 20-30 in the long term then pick 1 of these plans

January 18, 2016


Hi! I'm 5'6'' and weigh 170 lbs. I would like to get to 145 lbs in 3 months. Which diet and workout would you recommend?

January 15, 2016


Hi I'm 5'0 and 120 pounds and I was wondering if this would still work for me because i am currently eating 700-1000 calories a day and I've been doing this for a while (about 3 months or so) but I've only been eating junk food which would explain no sudden weight loss. So if my metablosim has slowed down due to this (which I suspect it has) would a 1200 calorie diet be beneficial to a metabolism that only burns 1000 calories a day?

January 14, 2016

Adrian Bryant

are you working out as well?

January 14, 2016


So I've been doing your diet for one month and am down fifteen pds. II'm now 163 and 5 ft8. I am wanting to lose fifteen more. I wait tables five to six days a week so I haven't been working out but want to start tomorrow. Do I need to consume more than 1200 a day. I walk about 6 to 9 miles at work. What workout should I start to tone? Thank you

January 08, 2016

Adrian Bryant

if you have not been exercising then it certainly will help you lose these next 15 pounds but use this plan

January 08, 2016


Adrian so I am 16 and I am an athlete. I play football and I am a boxer. I have been trying to lose weight and I just haven't seemed to lose as much as I want. I am 5'10" and 200 lbs, and my goal is to be 170 by the end of January, can I please get a some help?

December 29, 2015

Adrian Bryant

are you able to do the plan on this page?

December 29, 2015


I would like to start on this diet. I am 22yo, 4"11 and weigh 130lbs. I would Love To Lose 20 Pounds By January 19 and I was wondering if this is a good plan for my height and weight

December 24, 2015

Adrian Bryant

yes it is

December 24, 2015


Hi. Your sight is really helpful. And I've used it in the past. I was wondering about your opinion and experience with people who have fluctuated for years. It seems I weight cycle up and down about 30lbs every 6 months or so. Is it true that weight loss becomes harder every time? Is it possible that this diet may not work after gaining and losing with similar methods a few times before. I just seem to be having more trouble these days. But I suppose it could just be in my mind.
So I suppose the best way to ask the question is, in your experience, is this plan always effective or can your body become resistant to it?

December 16, 2015

Adrian Bryant

any weight loss plan will work. you need to find something you can stick to.see this

December 17, 2015

Incorrect please try again
NowLoss.com Created by Adrian Bryant

Many People (like these here) have used NowLoss.com to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian

Get These Free Videos…

(Offer Expires in 0:60 Seconds)

  • Lose 22 Pounds in 23 Days with the Emergency Diet.
  • How to Lose 20 Pounds in 30 days with a Bed Sheet.
  • How to Get a Flatter Stomach in 60 Seconds using a chair.

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com