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

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

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

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.


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1-30 of 3031 Comments
julie

I'm 5 ft 5 and 175. Need to lose 25 pounds by May 15 is that possible?

April 16, 2015

Adrian Bryant

yes it is

April 17, 2015

Linzi

Hi I am 5,4 and weigh 126lb I was wonderin if I could get down to 112 in 3 weeks

April 10, 2015

Adrian Bryant

it's very possible with this plan

April 10, 2015

loida

Does this really work I'm 211Lb have a wedding on may 22nd will this work for me want to wear a nice nice dress !!?!

April 10, 2015

Adrian Bryant

yes it works

April 10, 2015

Michelle

Hi good day
I'm 241lbs female and i want to lose atleast 60lbs by the 15th of june for my 26 birthday.
Plz can u help me .

April 09, 2015

Adrian Bryant

use this workout and this diet for a long term solution and you'll probably lose the bulk of that by then anyway

April 09, 2015

Ebru

Hi Adrian,

I am 32 years old, 151 pounds and have three kids. I am a working mom. I try to exercise at least three times a week but cant still loose the weight I want to.
With each pregnancy due to breastfeeding I lost all the baby weight I gained in a few months. However with each pregnancy, I started a little heavier than the previous one and it is very hard to loose that extra 20 - 25 pounds off. I am willing to try the 20 pounds in 3 weeks plan but will i be able to keep it that way and not gain the extra weight when it is over. I usually eat very healthy and I don't eat out all the time. I need your help. I love the website, there is so much information. Thank you very much for making these information available.

March 27, 2015

Adrian Bryant

use this workout and this diet for a more permanent solution

March 27, 2015

Carmen

Can you blend your two vegetables together in a blender for the emergency weight loss

March 26, 2015

Adrian Bryant

yes you can

March 27, 2015

afeisha harewood

hi can intermittent fasting add to this. can i have just 2 larger meals that add up to about 1500 calories

March 26, 2015

Adrian Bryant

yes, you can do IF with this

March 26, 2015

Reniqua

I am 5'2 and almost 190 pounds. I was wondering if it was possible for me to get down to at least anywhere from 160-170 by may 1?. Or even 155 if I do the plan down to the T. My goal is to been down 20-30 by May. And that's all over my body including my stomach. Thanks.

March 25, 2015

Jay

Hi Adrian,

Thank you for all of this information. I started today and fasted for about 16 hours. After eating the 2 fruits and 2 vegetables I am no longer hungry for a 300 calorie meal. Is it safe to skip? Or am I eating too much raw fruit and veg (2 ribs of celery, 1 small apple)? I feel great and was about to workout. Thanks!

March 23, 2015

Adrian Bryant

you can eat ZERO-to-300 cals after the vegs and fruits so yes... you can eat nothing afterwards

March 23, 2015

Jenn

I have been trying to lose weight for years, and have tried just about everything, I weighed 120 Lbs before I had my children and am now diagnosed hypothyroid and hashimoto's and am on meds for that. My thyroid levels are in now in normal range as of Dec 2014 but I still can't lose weight. I read your review and I feel this is very doable for me. Do you have an experience with others that have Thyroid disease and has this worked for them? are you aware of anything I should do differently?

March 20, 2015

Adrian Bryant

do the plan as is and you should get results similar to others who've done this same plan but if you do not have a 911 weight loss emergency you need to use this workout and this diet

March 20, 2015

Kelly

Adrian - I'm excited to get started, but I have a question. I have two weeks until I depart for a trip - what's a reasonable expectation from your emergency weight loss plan if I am short 1 week?

Thanks!
Kelly

March 19, 2015

Adrian Bryant

depends on your current weight & height

March 20, 2015

Reniqua

I am 5'2 and almost 190 pounds. I was wondering if it was possible for me to get down to at least anywhere from 160-170 by may 1?. Or even 155 if I do the plan down to the T. My goal is to been down 20-30 by May. And that's all over my body including my stomach. Thanks.

March 24, 2015

Adrian Bryant

of course!

March 25, 2015

Jez

Hi. I'm 5'2 and 150lbs. I need help. What can I do to lose 35 lbs? I want it off fast and I want to keep it off.

March 08, 2015

Adrian Bryant

you're on the right page to lose it fast

March 08, 2015

Cassie

Hello
I'm 20 years and was involved in a serious car collision last year, as a result I broke my pelvis
I am still to this day suffering with aches and pains
Over the recovery period I have gained a stone and a half and very unhappy with my body
I have resorted to comfort foods with hardly any exercise
I am unable to do extensive exercise due to the pain
But I am going on holiday with my partner in May this year and I desperately need to shed the pounds
I am a 5"2 female weighing in at about 11stone
Please help me do the most I possibily can to lose the weight before I go
Thank you so much

March 04, 2015

philicia kumar

Hi there.
Can i just confirm. Is it 4 raw fruits/veg in total or one of each? Also you said if wanting to lose weight faster to incorporate the IF. How do i do this? Is it fasting after three meals or.....

Thanks

February 23, 2015

Adrian Bryant

either or. so 2 fruits 2 vegs or 1 fruit and 1 veg minimum

you fast for 14+ hours a day and then eat UP TO 4 meals

February 24, 2015

philicia kumar

Ok thanks. Can we have any fruit /vege? Whats the best ones to have?

February 24, 2015


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