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

  • 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


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

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
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 4170 Comments

I want to get to 150 by thanksgiving. I weight 173 and I'm 5'3. I had my son via C-section 16 months ago. I'm miserable. Will this plan work for me?

October 17, 2017

Adrian Bryant

yes it will

October 17, 2017


I am breastfeeding, will this be unsafe?

October 17, 2017


I am 5'6 160 lbs and have a weight goal o f 125.

October 17, 2017

Adrian Bryant

need to ask the doc about that

October 18, 2017


I am currently 175 pounds and I have a height of 5ft 7in, I have to be at 140 pounds by the end of November. Will it be possible for me to lose 35 pounds within that amount of time that I have left? I am also planning to start taking a supplement called Performix Iridium SSTI. Embarassingly enough, if I don't hit at least 140 by the end of November, my father will be taking my phone away. My phone is the only form of contact that I have with my boyfriend because I can only see him during the weekends, and I feel like if my father takes my phone away it could potentially ruin my relationship with my boyfriend!

October 15, 2017

Adrian Bryant

it is very possbile with this plan to get to 140 by dec

October 17, 2017


please i want to lose 8 kg this month.. im tired of trying always to lose weight.. im 165 cm, 73 kg, 26 years old but i cant eat less than 1000 cals/day

October 15, 2017

Adrian Bryant

this plan provides 1200 cals if you do all 4 meals

October 15, 2017


adrian please tell me how can i lose 2 kg i a week by this plan if i eat 1200 cals? i mean that i need a deficit of almost 14000 cals a week please tell me how eating like this will make me lose that weight..

October 15, 2017

Adrian Bryant

2kg a week for the first 2-4 weeks is possible b/c of your starting weight. see why

October 15, 2017

Nicki D

Is it possible to lose 80 pounds in 18 weeks?If so what are some workouts that can help me achieve this goal?

October 05, 2017

Adrian Bryant

it all depends on how overweight you are

October 06, 2017

Nick D

I am 5'3, 26 years old and I currently weigh 219.6.

October 09, 2017

Adrian Bryant

at least 50 but its certianly possible at your weight

October 10, 2017


Im 195 pounds im 5.1 feets i know im over weight for like 50 pounds my problem is my knees are no good theres any other type of excersise i cand do i need to loose 20 pounds by october for wedding..

September 29, 2017


Can I drink wine at all? If yes, how much and what is best? Red?

September 28, 2017

Adrian Bryant

doesnt matter as long as its within the 0-300cal for each meal

October 01, 2017


Today is September 26, I have until October 18 to lose about 20 pounds, if I stick with this plan, would it be possible? Also, while doing intermittent fasting, are you still allowed to use a 30 calorie preworkout powder during your fasting hours?

September 26, 2017

Adrian Bryant

no but the slight 30cal will not ruin your weight loss dreams

September 26, 2017


Hi. I was 48kg back then 2 years ago. When I went here in Australia I'm getting bigger and bigger. Now I got 60kg and I was shocked and down. Please give me some advice to lose weight again.

September 23, 2017

Adrian Bryant

use this plan instead IF you dont have an emergency

September 24, 2017


Can V8 Splash be used instead of the regular V8?

September 14, 2017

Adrian Bryant

not for this 911 weight loss plan. follow as is for best results. V8 regualr suppress appetite better

September 15, 2017


I'm going to start this on Sunday. I'm going to Maui next month on the 25th and I need to lose at least 20 pounds.

Wish me luck!

September 13, 2017

Adrian Bryant

good luck

September 14, 2017


Hi Adrian,

I am 42 years old, 165cm & 71kg. I want to weigh 58-60kg by 10th October 2017.

Is the emergency diet the best option for me? I use meal replacement shakes for my meals (201 calories each), is this ok 3 - 4 times a day?



September 12, 2017

Adrian Bryant

yes it is

September 12, 2017



2 months ago I started intermittent fasting, and reduced my caloric intake a lot. Your website is the reason I lost the weight I have, and is still motivating me to keep losing. 18 y/o male, 6ft tall, weighed 240lb 2 months ago, and now I'm at 210lb. My goal is to get to 180 by January (4 months). Thanks for everything.


September 05, 2017

Adrian Bryant

god job

September 06, 2017


We're do I post my b4 pic??? starting September 1st!! 🤔🤔🤔🤔

August 31, 2017

Adrian Bryant

send to nowlossATgmailDOTcom

September 01, 2017


I'm 20 lbs over weight I'm gunna try this!! Will let you know n send b4 n after pics here I go!!! 😁😋

August 31, 2017


How is this going for you so far?

September 07, 2017

Incorrect please try again
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