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

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.
  • 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

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

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
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.

More Tips

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1-35 of 3988 Comments
Tiffany

I am 208 lbs and 5'3. I would like to lose 40 or 50 lbs by September because of a family beach trip. Is this possible on this diet?

May 22, 2017

Adrian Bryant

yes but you're better off doing it with this long term plan

May 22, 2017

M0h

Can i lose 33 pounds in 30 days with this diet but only one 300 calories meal a day + excercise 1:30 hrs 3 times a week

May 21, 2017

Adrian Bryant

depednds on your current weight

May 21, 2017

M0h

My weight is 80kg and im 14 years and 175 cm

May 23, 2017

lisa

Hi I delivered my baby 7 months ago and I now weight 211lbs and I am 5'3 I know this weight isnt ideal for me. How much can I lose with this diet and according to my weight and height. I have a vacation in 3 weeks.

May 21, 2017

Adrian Bryant

more than 20

May 21, 2017

Isabelle

I am 14 and I weigh about 174 pounds. I was wondering if there was anything i could do to lose like 60 pounds or should i just do this plan longer?

May 18, 2017

Carmen

Hi Adrian,
I am 5'2"and weigh 145 lbs. Is it realistic and possible for me to lose 20 pounds over the next four weeks using this diet plan? I have the motivation and determination to be stringent because it is very important that I lose a minimum of 20 pounds over the next 5 weeks. I would greatly appreciate your advice.
Thank you in advance.

May 18, 2017

Adrian Bryant

yes it is

May 18, 2017

Lakisha Mcgowan

Hi is it a certain kind of food to eat or just stay within my calories?

May 15, 2017

Adrian Bryant

yes, simply stay within 0-300 cals per meal

May 16, 2017

M0h

Hi adrian

Can i lose 44 pounds in 6 weeks doing this diet + intermittent fasting + 1:30hrs of excercise . Im 175cm and weigh 80 kg and 14years old . Or u have any other diet to lose 44 pounds in only 6 weeks .?

May 15, 2017

Adrian Bryant

probably not but so you truly have a weight loss emergency

May 16, 2017

Hannah

I'm looking to loose some weight before I go to one of my summer camps. I'm 18, 5'4, and weigh around 165 lbs. I know I am committed enough to follow the diet and exercise plans but I am still pretty unsure about the fasting. If I did not fast, would I still be able to loose the suggested weight of 15-20 lbs?

May 14, 2017

Adrian Bryant

yes, you can without Int. fasting

May 14, 2017

Applezz

Hey adrain
Im 25 weigh 148 and want to lose 20lbs in a month. Doing this diet plan while doing shaun T t25 workout. Will this work for me?

May 14, 2017

Adrian Bryant

yes

May 14, 2017

DEREK ADAMS

Hi, I'm 47, 190lbs & 5ft 11". I want to loose 14-16lbs in 6 weeks, I have been trying but I'm worried I'm doing to much at the gym and not eating enough, I have lost inches but my weight is taking forever to drop. If I burn 1000 calories at the gym what would you advise my calorie intake to be and over how many intakes per day ?

May 13, 2017

Adrian Bryant

go here to get calorie intake

May 14, 2017

Melissa

Good morning
I'm currently 5"3 148
How quickly can I lose 20lbs with this diet and working out?

May 13, 2017

Adrian Bryant

in 3-4 weeks

May 13, 2017

M0h

Can i eat the 1200 calories without fruits ? Will i lose more ?

May 13, 2017

Adrian Bryant

no and it s best to follow this plan as is or use 1 of myother plans

May 13, 2017

M0h

Can i eat one 1200 calories instead of four 300 calories ?

May 11, 2017

Adrian Bryant

you can but you really should follow the rules as is to get the best results

May 12, 2017

M0h

Can i eat one 300 calories meal and one 700 calories meal instead ?

May 10, 2017

Adrian Bryant

nope.

May 11, 2017

Maira

I need to lose 18 lbs in 3 weeks. I will follow the diet and do 12 - 14 hours of fasting. Would that help? Also I'm doing free weights with trainer for 45 minutes following with 45 minutes on tmill fast and slow lije you advised. Would I be able to lose the 18 lbs in 3 weeks.

May 08, 2017

Adrian Bryant

int, fasting will certainly help.

losing 18 in 3 weeks depends on how overweight you are now

May 09, 2017

maira

i am 5.5 and am 52 years old and weight is 176lbs, so is it possiable to lose 16 to 18 lbs in 3 weeks.

May 09, 2017

Adrian Bryant

yes

May 10, 2017

Maira

Thank you! Which excersiz and deit plan I should fallow to lose 16 - 18 lbs in 3 weeks.
Thank you

May 10, 2017

Adrian Bryant

the very one on this page

May 11, 2017


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