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 3858 Comments
Can I drink a gallon a day?

I am 16, around 5'4, and i weight about 140 - 145 lbs. I want to lose 20 pounds with this plan. I also want to increase my water intake along with this plan to help with the process faster. Is it safe for me, at my size age and height, to drink a gallon a day?

February 23, 2017

Adrian Bryant

yes but the key to safety is just not to drink too much water in a short period of time or as long as you dont drink no more 33 ounces in 60min then you should be fine

February 23, 2017

Laura

Is it possible to lose the weight while still drinking energy drinks? I've tried to stop the caffeine but I get major headaches. I've got have my caffeine.

February 22, 2017

Adrian Bryant

it depedns on how many calories are in those drinks and how many you drink

February 22, 2017

Keri

Hey Laura! If you're looking for a healthy energy drink that's low calorie (only 15 cals), I can share what I use everyday with you! It helped me even get off coffee let alone energy drinks from the store. Send me an email! Kdoldoorian@yahoo.com

February 23, 2017

Colin

Hi, i was wondering if I could do 1 meal IF style under 1200cals instead of 3-4 300calorie meals???

February 22, 2017

Adrian Bryant

yes

February 22, 2017

Ellie

Hi Adrian, im doing water fasting and i was wondering how was can i lose 15 kgs? Im literally eating nothing, its been 3 days i lost 4 kg. Is weight loss going to slow down? How fast can i lose 15 kgs? Thank you

February 19, 2017

Adrian Bryant

depends on your current weight

February 19, 2017

Erin

Can I do this while breastfeeding? I have been nursing my daughter for 9 months and would like to continue for another year or so. But I need to drop these last 40 lbs I gained from pregnancy.

February 16, 2017

Adrian Bryant

that;s something you need to ask your doctor

February 16, 2017

Samaira

Hi Adrian! Can i eat skinless chicken thighs instead of breasts? I hate chicken breasts.
Does using olive oil make gain weight? And do u have any 300 calorie breakfast idea? Thanks. I appreciate your time

February 15, 2017

Adrian Bryant

300 cal meals

February 15, 2017

Lisa

Do cucumbers count as part of the raw veggies

February 15, 2017

Adrian Bryant

yes

February 15, 2017

Tony

Hi Adrian,

So good to see what you're doing in the world to help people like me. Question....bad knees and swollen ankles thanks to 2 hours a day on treadmill in the morning. From 450lbs down to 286lbs and seemingly stuck. Pre-diabetic and docs say 250lbs and I am off the medications. Need to drop 30lbs quickly. Any advice?

February 10, 2017

Jill

Hello! I have been doing this diet for 4 days. The morning of day 1, I couldn't get on a pair of work pants. Today, completely serious, I was able to get them on! Definitely seeing results already!

My one question though is how normal is that that I have started burping semi-regularly? I am still drinking coffee so it may be that. Please let me know.

February 09, 2017

Adrian Bryant

I have no idea about the burping

February 09, 2017

Katie

What of I went fully raw and exercised 3 times a week (I currently weight 210, and am 5'6) how much weight would I lose? More then 20lbs?

February 08, 2017

Adrian Bryant

probably provided that you arent eating >500 going fully raw

February 08, 2017

Ashley

I'm 175 5'6 I'm trying to lose 15 pounds by March .. will this help? I'm having a very hard time losing weight

February 07, 2017

Adrian Bryant

yes

February 08, 2017

Name*

Can I do the HIIT cardio workout (i plan to do the 30 min jumpong jacks workout) two days on, and then one day off?

For example, workout Mon and Tues, then resy Wed. Workout Thurs and Fri, rest Sat.

Is this ok? Will this be more effective?

February 06, 2017

Adrian Bryant

yes. that's almost what I had required

February 06, 2017

Mannie

At 49 with thryroid issues and peri-menopausal will this work. I've put on extreme weight now at 195 with a height of 5'2. It's the most I've ever been and I'm so frustrated with myself.

January 31, 2017

Adrian Bryant

then strat here

January 31, 2017

Billybob Jenkins

So basically I will roughly lose 20 pounds in 3 weeks if I ate UP TO 1200 calories a day ( +excercise)?
Is that the basis of this diet?
Without the fruit and veg before each meal will I still lose the 20 pounds fast??

January 30, 2017

Adrian Bryant

Yes
Yes
Yes but the raw vegs makes it easier b/c it staves off hunger

January 30, 2017

Joann

I know apples are good but how about pears, berries (cups)

and the veggies have to be raw correct?

January 27, 2017

Adrian Bryant

yes

January 29, 2017

James Quan

Hey Adrian,
On this diet if I joined two of the 300 calorie meals together but still ate up to 1200 calories a day could I lose 20 pounds fast?

January 27, 2017

Adrian Bryant

yes but its best to follow it as is

January 29, 2017

James Quan

Thanks a lot for the help Adrian, cannot wait to lose weight!
I haven't been to the gym in a while so I will start with your 10 min bike workout and then hopefully move to the 30 minute one swiftly!
Thanks again Adrian!

January 29, 2017

Mary

I'm 90lbs over weight how much weight can I loose fast in one month I need to loose at least 40 lbs as fast as I can

January 25, 2017


Incorrect please try again
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