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 4081 Comments

Hey, I am a 16 year old girl who currently weighs around 230 and my height is 5'5". I need to lose at least 30 pounds in less than 2 weeks. What else can I do?

July 24, 2017

Adrian Bryant

this mainly but realize that after that intial 20+ pounds you lose your weight loss rate gets slower as you get closer to your goal

July 25, 2017


i am 13 and weight 198 pounds and 5"4 in height and i also just started today and im trying to loose 30 pounds by august 28, 2017 for school and my parents wedding help!!
thank you

July 24, 2017

Adrian Bryant

do the plan as outlined and just stay in touch if you need more help

July 25, 2017


Hi, i need to visit family in a months time and i am in serious need to loose weight. I am 5ft 1in, 37yrs female, currently weighing 170 lbs.
My question is i mostly eat 2 meals a day, can i have each meal upto 500 cals? The rest plan ill follow as described here, will i loose the expected 20lbs at my age?
Thanks a million!

July 17, 2017

Adrian Bryant

yes you should

July 17, 2017


I go to Miami in 27 days. I'd like to lose 10-15 lbs. I'm 5'7 1/2 and weight around 165 lbs.

July 14, 2017

Adrian Bryant

then follow what is laid out in the 4 steps on this page

July 17, 2017


I'm 62, weight 285, 5'8". I need to loose fast. Other than copd, I'm asthmatic, and have 2 bad knees and hips. Have had to have 1 knee replacement already and having the other replaced this fall coming up. Doctor says loose the weight, and do some form of exercise. I'm on crutches and loose balance easily and known to fall. I exercise my legs as much as possible and do weights for upper body while sitting. Is this diet safe for me with such limitations on exercise for now. I need to build my legs and balance up and loosing weight will help me.
Any advice per this weight loss plan? Help!!

July 12, 2017

Adrian Bryant

ask your doctor to be super sure but in my opion this diet is safe in the short term. as for exercise see this

July 17, 2017


Im a 14 years old boy
I weight 75 kgs
And my height is 175 cm
Can i lose 35.2 lbs in 31 days
Doing this diet
And excersing for 1 hour . 3 times a week

July 10, 2017

Adrian Bryant

its possible but not probable b/c after your first 10-20 your weight loss rate will slow down

July 11, 2017


If i only eat two 300 calories meal per day
Can i ?
Or how much do u think will take to lose the 35 lbs

July 12, 2017

Adrian Bryant

you'll certainly lose it like that but you probably wont maintain that IF and only IF you can seriously sustain or tolerate 600cals per day which you more than likely wont.

that is why this is only an emergency plan

July 17, 2017


I am 23 and have a 2 year old daughter, whilst pregnant and after having her I put on ALOT of weight, I am now extremely overweight and very unhappy, yet I can't seem to motivate myself.
I am 5'3 and weigh about 95kg!!

Please help.

Thanks xx

July 10, 2017


Hi Adrian,

I am 5'7 female 25 years old and weigh 75 kgs. I saw this 20lbs in 2 weeks and 30lbs in 30 days workouts of yours. I need to lose 30lbs in 30 days before my wedding. I am already doing intermittent fasting and also on a calorie deficit. I eat 500 cal everyday. I want to add one of these workouts every day of the week. Do you think I can reduce 30lbs if i stick to the diet and fasting and these workouts? I am fed up of my weight and am willing to do anything to lose it. Please suggest me any better method if you feel this is not right for me. Thanks!

July 09, 2017

Adrian Bryant

you certainly will esp. off the 500cals alone but expect to gain some back after the wedding especially if you have a hard time eating only 500 cals per day

July 09, 2017


General Information on losing 20 lbs imm.

July 04, 2017


Do you have a sample meal plan?

July 04, 2017


I feel miserable.. a yr ago I lost weight and regained it all back... Please help me get back in shape.. I am 88 kgs currently and I want to lost 20-25 kgs in 3 months.. can I lose this much weight by working out at home ??

The diet plan I intend to follow..

Lots of water.
1200 Cals - 1400 avg calories

Work out
Dancing for an hour : alternate with skipping/ walking
Yoga for 1/2

My body doesn't do well with jumping jacks and my stamina is zero at the moment.. lazy and tired. Will increase as I build stamina

I also have had Hypothyroid.. it's been doing good since past month.

Pleaaasee tell if this is something that would work..


God bless you

July 01, 2017

Gwen Moore

I know that is this is only temporarily weight loss but can I do this then go the a permanent plan afterwards?

June 25, 2017

Adrian Bryant

yes but temporary for this plan (or any weight loss plan) is based on how much you eat and/or how active you are afterwards

June 26, 2017


I'm 14 y/o and weigh 145, my height is 5"4 . I want to lose my belly weight so maybe 20-25 pounds before September and a bit before summer. Pls help w any advice thanks!

June 25, 2017

Bryn O'Connor

you can do thiss you go girl!!!!!!! :)

July 07, 2017


On workouts that say to do twice a day. Can I do them twice in the same gym session? So with a five minute break between?

June 25, 2017

Adrian Bryant

you can but see rule #1 here b/c if you are able to do another workout right after (that's over 20min) then how hard were you actually working?

June 26, 2017

Kathy cyr

I am 56 yrs old female' i weigh 160 and im 5ft 6in tall. I want to loose 20 lbs in 30 days if possible. I work a lot and no real exercise other than work. Is it possible if i drink v8 juice 3 times a day plus water and raw vegetables only is it possible? I don't have health issues.

June 21, 2017

Adrian Bryant

if you mean by doing the plan on this page then you need to folow the plan as is meaning you need to do the workout

June 22, 2017


I'm a 17 y/o male, currently weigh 240, 6'0 ft tall. Will the 20 pounds be easier for me to shred off? And, can you give me a rough estimate to how long it would take to lose 40 pounds (go from 240-200)


June 16, 2017

Adrian Bryant

use this plan to lose 40

June 17, 2017


Hey, I went to the link and thanks for the useful info! If I follow the intermittent fasting rules, and workouts (along with active sports I play), is it possible to lose at least 30 pounds by September ?

June 18, 2017

Incorrect please try again
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