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 or read below)

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 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

It's working. I've lost 11 lbs in a week. My emergency was fitting into my ski boots that are super tight. Skiing for a week Feb 20th. So far, so good!.Hazel
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.

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Click to Comment

1-60 of 4623 Comments
Rmf

If I do the intermittant fast from 8pm to noon the next day....can I have at least one cup of coffee before noon...when I start the fruit befire meal/water/300calorie meal? Can I add some fresh squeezed lemon juice to my water?
Mainly wondering if I can have a cup of coffee before fast tome ends

July 16, 2018

Adrian Bryant

are you on the 911 emergency plan? if so then the answer is no

July 17, 2018

Lauren

Hi there, I apologize if you've already covered this, but I cannot find an answer on your site. Intermittent fasting question: during the feasting period, you say we can eat 1 to 2 meals during that time, following the diet plan. Does this mean the 1 or 2 meals can be up to 1200 calories? Or the feasting period means 1 or 2 meals (300 calories) thanks

July 15, 2018

Adrian Bryant

no. forget amount Xamt of meals. focus on calories. so as long as you eat LESS than the amount of cals you need to lose weight you're okay

July 16, 2018

Maryleigh wear

Thank you for the informative video

July 13, 2018

Tami

Can I supstitute 8fusion for the video juice

July 13, 2018

Adrian Bryant

no

July 15, 2018

Tiffany Habbered

Hi, I'm 5'4 currently 165 lbs. I've gained almost 30-40 pounds this year. Last year around this time I was the healthiest I had ever been. I was running 5 to 6 days a week and for the most part watching what I ate. I want to try this out to loose weight for a vacation coming up. My only concern is last summer I put a lot of effort into well, my butt. Doing squats on the daily. I just wanted to know if I tried this diet will it make me loose all my hard work I put into my legs, and butt last year??

July 10, 2018

Adrian Bryant

you wont lose any butt muscle you gained but if you have a lot of fat around your hip area then it'll make your butt look smaller as you lose fat all over

July 10, 2018

Rosario

How important is it to eat the fruit before a meal?
Do i have to eat 300 calories per meal, or can I eat 1 600 calorie meal and three 200 calories?
Can I eat a raw fruit or veggie for snack?
Would hummus be acceptable as a veggie that I can eat and not count?
For my work, I walk 10 miles a day (medium paced) generally pulling a pallet Jack.

I’m 6 foot, weigh 219, make, and 25 years of age! Thanks

July 10, 2018

Rosario

Eat fruit before a meal, rather than after.

For my work, can I count this as a workout? (I generally break a sweat) or should I workout in addition to my physical job

July 10, 2018

Kris

Hi Adrian,

I have some questions!

What fruits/veggies do you recommend? Should I eat it right before I have a meal or wait a little bit?

What changes in your body would you see? I want to do more than just change the number on the scale. If I combine it with working out, will I see changes in my body (smaller stomach, thighs, etc)?

Would this outline be unhealthy for long term? (ex. 2+ months) I'm not extremely overweight, but I am "big" for my height.

Thanks

July 10, 2018

Adrian Bryant

RAW

Yes, right before

Yes, smaller everything but the bulk of belly fat is usually last to go

If this really isnt an emergency then do 1 of the other long term plans here

July 10, 2018

Krissa

Hi! I'm 5'2 (18 yr old female) and about 136 pounds, I'm not "overweight" but I am getting there based on the bmi calculator. By doing this outline + working out, do you think I could lose 15-20 pounds within 10-ish weeks?

July 10, 2018

Adrian Bryant

if you have 10 weeks then do this more permanent weight loss plan instead of this 911 emergency plan

July 10, 2018

asjah

hi, i am 148 and i need to lose 12 pounds in a week or so for the army. i need to be 136, please help me with what i should eat and do as a work out plan.

July 09, 2018

Adrian Bryant

how tall are you? the plan on this page is best but 12 in 1 week may not be possbile unless you are short/overweight

July 09, 2018

Jennifer

Hi AdrianI need to lose 20 pounds or more in 3weeks.
Can I add a 1/2 teaspoon of peanut butter on toast and a boiled egg on the side Or is that bad? Just for breakfast. And mainly drink water all day. With one cup of coffee..
Watermelon and bananas thru out the day. Is that okay?

July 08, 2018

Adrian Bryant

of course its okay. more power to you if you can sustain it. do you seriosuly think you can last a full 3 weeks doing that? you've only made this already strict 911 diet more intense

July 09, 2018

Paolo

Hello Adrian,

I have a trip coming up. I am obese, to say the least. My height is 6'1 and my weight hovers around 251-253 lbs. I would like to give my wife a surprise in September when we meet again. We have been invited to a wedding in her home country. Do you think this plan will assist in losing at least 30 pounds by September 6th?

July 07, 2018

Adrian Bryant

it will but with so much time and with your high weight you're better off doing this plan for longer term weight loss

July 07, 2018

Karen

Hi, I am 4’10 1/2 female that weighs 122.8 lbs. I would like to lose as much weight as possible (between 90-100 lbs is my goal weight.) I don’t have money for a weight loss DVD and I don’t have access to a gym. I would like to lose as much weight as possible for an event by July 14, but really want to be close to my goal weight by July 24. Is there anything that can be done? Thank you so much for your website and I truly am impressed by the work you have done.

July 03, 2018

Karen

The first event may be on July 13. Would that change things?

July 03, 2018

Adrian Bryant

you're more likely to get there by the 24th

July 04, 2018

jessica

Hi,
i started this diet yesterday and i ate 2 bananas and some watermelon and a cup of noodles that is 290 calories. later that day i ate 3 bananas and a tomato and then another cup of noodles. im confused cause i was 189 and Today i checked and im 191 pounds?? what did i do wrong

June 28, 2018

Adrian Bryant

fluctuation in water weight. are you checking your weight within hours?

June 28, 2018

Kali

The diet says cut back on carbs and a cup of noodles is high in carbs and salt which creates water retention

July 11, 2018

Violet

hi I need to lose weight in 3 weeks for my trip to italy and i weigh 141 and i’m 4’11 will you’re plan actually help me lose 20 pounds in 3 weeks and have a noticeable change in my body? i’ve tried everything and i’m currently on weight watchers and nothing works!

June 27, 2018

Adrian Bryant

this will work

June 29, 2018

Erin

Can you eat dried fruit like prunes instead of fresh fruit on this plan.

June 24, 2018

Adrian Bryant

you cna but its better to eat fresh fruit

June 24, 2018

Michelle

I put crystal light in my water is that ok? And i workout on the treadmill 4 time a week for 40 minutes then weights for 30 minutes. I plan on adding your meal plan to this tomorrow. Do i need to switch my workouts to your videos?

June 17, 2018

Adrian Bryant

if you have a serious 911 weight loss emergency (which I dont think you hve) then NO to everything you asked. you need to follow this plan as is. no shortcuts.

Do you have a short term goal due to an emergency or a long term goal of losing more than 20 pounds and keeping it off?

June 18, 2018

Tashina

This really really REALLY works!!! I leave for a cruise in a couple of weeks and my body is nearly cruise ready, thanks to this!!! The secret is consistency!!!

June 14, 2018

Adrian Bryant

yep

June 14, 2018

Vijay Kaushal

Hi…I am 66years old woman,weighing 65kg. My height is 5’4”. I want to lose 5 kg. Please help.

June 13, 2018

Joy Otue

Hi Adrian,
I am 18 and I weigh 165 pounds and my height’s 5’8. I need to lose at most 20 pounds. What can I do?

June 12, 2018

Adrian Bryant

are you able to do the outlined plan on this page

June 13, 2018

Diego

Hi Adrian!
I’m 5’7 about 210lbs. I managed to lose about 18lbs in about 3 months. However, I haven’t worked out for the past 3 due to getting sick. I’m getting ready to pick up where at left off but seriously need to lose at least 10lbs by June 30 since I’m going Vegas for 30th bday. Wanted to see what advice you can give me. Thanks!

June 06, 2018

Diego

*I haven’t workout in the past 3 weeks

June 06, 2018

Adrian Bryant

use any of these plans here instead of the intense plan on this page to lose at least 10 by the 30th

June 08, 2018

Mary

Hi when you say 2 fruits and/or veggies do you mean 2 fruits and 2 veggies so 4 pcs? Or just 2 of fruits and veggies?

June 04, 2018

Adrian Bryant

it can be any combo as long as it is a total of at least 2

June 04, 2018

Luke

Adrian,
I am an 18 year old male and I am going on a hiking trip in a month, and I am approximatley 30 lbs over my weight limit.
Whats the best way to get closer to my limit?

May 31, 2018

chanyn

Hi Adrian.
I'm getting married in 31 days and I don't fit into my dress! I'm 5'2 F and weight 148. I'm hoping to be 125 by then so I can fit in my dress and look good in my swim suit. Is this possible? How do I go about doing it?
Thank you for the help!

May 30, 2018

Adrian Bryant

what you need to do to get there is all laid out for you right here on this page

May 30, 2018

Matthew

Good morning!

I’m Matt , I am 6’4” and weigh 260 lbs. I currently have a severe ankle sprain, which has put me in crutches, and I have put some weight back on since. I am soon to be in a walking boot. If I follow this diet, do you have a suggestion for a workout plan that could work for me? I want to loose as much weight as possibly by the Fourth of July, hopefully at least 20 lbs. will that be possible with my injury? Thank you!

May 30, 2018

L1966

My dad passed away and I've gained 25 lbs in the past year along with turning 50 and menopause I'm thinking. Need to lose weight for vacation in July. Is this my best way to do it?

May 28, 2018

Andrea Romano

Hello, I was just wondering, when counting my calories, do I add the raw fruits/vegetables as part of each 300 calorie meal?

May 27, 2018

Adrian Bryant

no

May 28, 2018

Rebecca

I'm struggling. ... i was diagnosed with fibromyalgia 5 years ago and started gaining weight after I slowed down. Pain is an issue but even after walking 1 mile a day and being on weight watchers faithfully I've only lost a few pounds. Now I'm 80lbs overweight. I feel like I'm drowning. I'm going to try this and hope it works. I'm wondering if I should just eat the veggies and skip a meal.

May 21, 2018

Bridgette

Adrian,

I am a newly 30 year old woman who is having back problems. My dr had requested that my max weight be 119. I am 5ft 2 in and weigh 134 pds. i have had three kids (twins were one) and i can't seem to get any weight off due to my limitations related to my back. workouts are not recommended except for walking and stairs.. What would be the best way to loose the weight so I can have my back surgery that I desperately need?? Please help!!

May 21, 2018

Debbie

Hi Adrian,
I'm 42/F and weigh 200lbs. I had weight loss surgery 3 and a half years ago. I moved almost 3 years ago and since I havent gotten situated yet, and other circumstances, I've gained back 30 of the 70 pounds that I lost. I really want to lose noticable weight by June 21st. I'm going to see my 102 year young grandma and we all know how grandmas tell it how it is. I guess I'm asking if I can lose a noticable amount of weight by June 21, 2018? Plus I dont like any fish, so will your plan still work for me?

May 20, 2018


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