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 3562 Comments
Amber

I've commented on here before but I got a question. I weigh 145 and I'm 5'1. I was wondering if I ate about 1,400 and did your "Jumping Jack workout (Loose 5 lbs in a week) if it will stil work if I eat 1400 calories?

June 30, 2016

Adrian Bryant

yes, you should lose weight on eating 1400 cals alone

June 30, 2016

Amber

So I could still loose weight with any of your weight loss workouts eating 1,400 calories?

June 30, 2016

Adrian Bryant

yes, on 1400 calories alone you will lose weight no matter what you do

July 01, 2016

Name*

Does this plan work for a teen that needs to lose 20-30 pounds in less than a month? Or does this plan only work for people that are overweight?

June 29, 2016

Name*

I just need to lose 20 pounds in a few weeks, as quickly as possible. Will this work for me?

June 29, 2016

Adrian Bryant

the plan works for anyone but the fast weight loss only works for overweight people

June 30, 2016

Teen

Im 15, 5 foot 2 and half inches, and about 140 pounds. My doctor said i should be at 120. Would i be considered overweight for this plan to work? How long would it take for me, at my age, height, and weight, to lose 20 pounds to get at least to 120 pounds as soon as possible?

June 30, 2016

Adrian Bryant

this lan would work for you

June 30, 2016

Allison

Okay I'm 5'1 and weigh about 145. I recently lost 5 but I'm a big boned person. I was wondering if I did the 2 fruits and veggie diet with The 15 lbs weight loss in 2 weeks workout that's not on the list if it would still work ? The workout I'm wanting to do isn't on your list of workouts but it says you can loose 15 lbs in 2 week?

June 27, 2016

Adrian Bryant

its best to do one of my other workouts were you have me coaching you along

June 27, 2016

Liz B

Do you think I can drop down from a size 10 to a size 6 in a month using this? Most of my weight is in my thigh and hips. Also I like the size of my butt how can i maintain it's size while on this diet? I eat about 75-120 gram per day and I work out at home.

June 25, 2016

Adrian Bryant

I dont know how much weight would equal a size 10 to 6

June 26, 2016

Liz B

i'm 157 right now and the size ten is getting kind of tight and when i was a size 6 i was like 130. Also im 5'6

June 26, 2016

Sharon

Its usually 7 lbs to a dress size. So to drop four dress sizes would be approximately 28 lb weight loss.

June 27, 2016

Adrian Bryant

you'll lose at least 20 but yes, 30 is possible

June 27, 2016

alicia

Hi! I'm 5'2" and 180 and want to use your plan for 30 days. I know it will work if I can practice your 4 principles. But I'm sooo discouraged and have a very difficult time sticking to any diet and exercise plan. Can you give me some advice to help me get un-stuck and be successful in carrying out your plan every day for 30 days? I'd really appreciate any advice you may have. Thx!

June 23, 2016

Adrian Bryant

use this to guarantee you'll stick with this plan

June 23, 2016

Meghan

Hi! So I am 5'4 and I weigh 135 pounds. I have a vacation coming up on July 16th, so I was just wondering if it was possible for me to lose 15 pounds by that time?

June 22, 2016

Adrian Bryant

no need for lat pulldowns if doing chins

June 23, 2016

Adrian Bryant

very possible

June 23, 2016

Bree

If I do intermittent fasting, can I simply have one meal that has more calories? Say I have dinner that's 600 calories instead of 2 meals that are only 300? Or does the spacing help with weight loss?

June 21, 2016

Adrian Bryant

spacing does not help. all that matters is how much you eat overall but the longer you fast you are forcing your body to use more fat for energy during the day rather than stored carbs

June 21, 2016

Bridget

Hey Adrian, can you drink caffeine on this diet? Since diet soda has no calories would it stifle the results at all?

June 19, 2016

Adrian Bryant

yes but see this

June 19, 2016

Rebecca

Can i drink a water glass instead?Because am very picky about what i eat.

June 17, 2016

Adrian Bryant

water instead of what?

June 17, 2016

Seif

you are allowed to eat subway 300 calorie sandwiches right because one of your artickles said that proccessd meat is not good for you

June 15, 2016

Adrian Bryant

as long as you stay within 300 cals

June 15, 2016

Stacy fryerson

Hello I just came off of HCG diet and I've already gained 11 pounds back is there one of your diets that you would recommend? in addition do you do one-on-one coaching for a price?

June 15, 2016

Adrian Bryant

use this diet and I do no 1-on-1 coaching

June 15, 2016

Karen

What kind of V8 juice do your recommend? Is it okay if it has 70 calories a serving? Can it be the fusion?

June 14, 2016

Adrian Bryant

not fusion. use the original kind

June 14, 2016

Seif

Hi I want to lose 30 pounds in 3 weeks and I burn a 1000 calories everyday using the stair master at yh gym but right now i am in the middle of Ramadan in nyc so I basically fast for 17 hours I am allowed to eat from 8:30 pm to 3:45 am so do u thing I could eat my 1200 calories between then

June 11, 2016

Adrian Bryant

yes, it does not matter WHEN you eat but only how much for weight loss

June 12, 2016


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