Thank you so much for your "Now Loss Diet". I have been using it, eating whatever I want and have lost 31 lbs so far.Alecia

FACT: You can eat whatever you like & still lose weight IF YOU Follow these 5 steps…

This easy diet is for anyone who loves salty, sugary & fatty foods &…
*Do the workout below while on this diet to lose up to 4 pounds every week!

1. Eat 1200-to-2000 calories per day

2. Eat anything you want & still lose weight

Despite what you've heard…

It's really not exactly true that eating bad foods like candy, snacks & fast foods makes you fat… It's the amount of calories you eat that determines whether you get fat, get slimmer or stay at the weight you're at (look at the chart below…)

lose, gain or maintain weight

And See "Can you eat anything you want & still lose weight?" for more info but to sum everything up for you in the simplest way possible…

Even if your budget forces you to eat a lot of unhealthy foods or if you're a child or someone who is forced to eat the same thing everyday then don't worry… You'll still lose weight eating anything you want as long as you eat 1200-to-2000 calories per day.

3. Eat whenever you want?

4. Drink at least 1 liter of water per day

5. Keep a food journal

You need to use this food journal here or websites & apps like myfitnesspal.com, my-calorie-counter.com, Calorie Counter by FatSecret or My Diet Diary Calorie Counter to help you track what foods and how many calories you are eating each day so you can easily make changes to help you lose weight faster so for example…

The reason why you want to keep track of what foods you're eating is because…

4 reasons why most of your 1200-to-2000 calorie diet should come from these weight loss foods here is because…

  1. You Will Not gain weight.
    • Eating a diet consisting mainly of these bad foods here may lead to massive food cravings which will cause you to eat too much making you gain weight or not lose any weight at all and…
  2. You'll lose weight faster.
    • Weight loss foods fill you up quicker, kills your cravings & keeps you satisfied much longer than salty, sugary & fatty foods so while the weight loss foods are constantly keeping you feeling full all day you may find it tough to even eat 1200-to-2000 calories per day &…
    • Some of you reading this may have days where you eat less than 1200 calories per day and still be satisfied and as you may already know…
    • The less you eat while still being satisfied = the faster you will lose weight & keep it off for good.
  3. You can eat more.
    • Weight loss foods are not as calorie dense as these bad foods and what that basically means is…
    • You would have to eat a LOT of weight loss foods to get the same amount of calories you would from eating a MUCH smaller amount of the bad salty, sugary & fatty foods and if you still do not understand…
    • Look at the picture below and you'll see that you have to eat 4 apples (1 of the best weight loss foods) to equal about the same amount of calories in 1 snickers bar…
    • apple vs snickers calorie density
    • And don't drink away all your calories meaning… You want to avoid sugary drinks like sodas and even the diet sodas because they're basically full of empty calories that make you crave for more soda or a lot more bad foods which will make you eat too much & gain weight (see reason #1 again) so…
    • Instead of wasting away parts of your diet on sugary drinks… Drink all the water you want (esp. ice cold water) which has ZERO calories and helps you burn fat faster.
  4. You'll look better naked & live longer

Although you can eat whatever you want, whenever you want & still lose weight on this 1200-to-2000 diet…

Because of the 4 reasons above it's best that you gradually over a period of days, weeks or months Work your way up to a point where 80% (or 960-to-1600) of your 1200-to-2000 calories comes from these weight loss foods here and the other 20% (or 240-to-400 calories) comes from these bad foods so that way…

Let's recap the 5 simple steps to lose weight…

  1. Eat 1200-to-2000 calories a day.
  2. Eat anything you want.
  3. Eat whenever you want.
  4. Drink 1 liter of water per day.
  5. Keep a food journal.

And it's really that simple. If you need any extra help with this diet just leave me a question or comment here but…

Before you start this easy diet…

He lost 84 lbs. in 9 months

nowloss diet success
I used a lot of dieting tips and mainly calorie counting from your website and used a lot of the techniques U showed in your videos. Thanks mate, Jake Payne

How fast will I lose weight eating anything I want on this diet plan?

Make sure you look at these weight loss factors but…

Do 1 of these 4 workouts with the 5-step diet to lose weight MUCH faster…

  1. Do this home workout plan if you're busy or don't have access to a gym.
  2. Do this workout plan if you have plenty of time to workout.
  3. Do this advanced workout plan aimed at helping you lose your last few pounds of stubborn fat.
  4. Do this beginner 95 day workout plan here if you're lazy or want to ease back into exercising slowly.

You may also want to look at…

See the video to better understand how to lose weight eating whatever you like…

I have read alot of blogs and diet plans but nobody seemed to explain the thing with sugar and salt making you crave for food… They just said it will make you gain weight not because you will crave and EAT MORE but just by eating it it makes you fat thats what they said… and 1 word for Adrian - LEGEND ! You are my idol man Marian Atanasov


Subscribe For More Videos Like This…

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1-100 of 452 Comments
taylor

Hey I'm Taylor and been trying to loss some weight but I a little behind the ball. I'm 6'1 250lbs and trying to drop about 40lbs. I work 12 to 13 hours and workout when I can. But the thing I struggling with is finding the right diet that goe's with my believes. My back is back is up aginst the wall advice will help thank you

October 14, 2014

Adrian Bryant

use the diet on this page and use this workout for busy people

October 14, 2014

james

hi my name is James im 13 and I weight 75 kg I want to lose weight , around 4 a week is there any possible way to help me achieve that

October 12, 2014

Adrian Bryant

use this workout with the diet on this page

October 12, 2014

Megan

Awesome website.

I'm a 5'2, 18 yo female. Very active already as I workout (HIIT hill sprints, weight lift, sports etc.) But When I quit smoking I put on a bit of weight so I am now sitting at 122lbs. I would like to get down to 105-108 by November 13th. That's an average of 3lbs per week. Is this realistic or possible?

October 10, 2014

Adrian Bryant

maybe for the first 2 weeks but as you get closer to your goal your weight loss rate slows down

October 11, 2014

Dee

Hello. I'm a 43 yr fmale,5'3" 273lbs..who doesn't like veggies ..Is there a meal plan that will help me lose weight..even if i don't eat any veggies..if so can you direct me to it..and also a very low impact workout..please help.....Sincerly,D

October 05, 2014

Adrian Bryant

did you read the plan on this page?

October 05, 2014

Pam

Hi,

I am 5 5 and 173 lb when I check my weight in the morning I'm trying to loose 35 lb by Nov 22. I know you may say this is unreasonable. However, if I workout more is it possible. Most of my meals consist of broccoli and a protein such as fish or chicken breast. I do skip breakfast and have these meals around three times a day. I eat just enough to fill me up. Do you have any recommendations? I do High Intensity workout in the morning for about 45 min and then go to the gym in the evening.

October 04, 2014

Adrian Bryant

it's possible to lose that much by then (you lose weight fastest at the start) but after that first 20-to-35 your weight loss rate will get slower

October 04, 2014

foody

diet soda does not have "empty calories", it has 0. When I read this I stopped reading and started to questions everything I read up to then. Maybe do your research next time BEFORE posting it as fact.

September 28, 2014

Adrian Bryant

Yes, EMPTY meaning ZERO.

September 29, 2014

maggie

Hi I'm 5ft 4 and way 11stone and I no u may here is all the time but all I live on is jacbco cream crackers can u plz time me Wat I should eating and drinking plx

September 28, 2014

Adrian Bryant

have you read what is on this page? you can eat and drink what you like

September 29, 2014

Sam

Hi Adrian!

LOVE your site! I had a baby 2 years ago and I have 8-10 STUBBORN pounds still! I'm 5'6 at 118. What the heck do you think I should do. Is there anything I can do fast that'll work?

September 12, 2014

lysa

Hi adrian,
I just started looking on your website today and I am OBSESSED with it. Your tips and plans are amazing and I can't wait to start using them to better my lifestyle.I have a few questions for you. I am 5'2 and weigh 140 pounds..I want to know what is an ideal weight goal for my height and weight. I want my stomach to be flat..also, I usually go on my treadmill for about 2 hours on an incline while watching my shows and I hold onto the handle bars...is this an effective workout?? I do not go fast on the treadmill, I walk....I would lIke to know how long it will take me to lose 20-30 pds if I eat 1500 calories a day and workout?

September 11, 2014

Adrian Bryant

#1. your ideal weight is whatever you want it to be

#2. see how fast you can lose weight here but usually at first you will lose your most in the first 6 weeks

#3. the treadmill workout is fine but realize as your weight loss rate slows down you will need to do more intense workouts to keep losing weight fast

September 12, 2014

Omarruuby@bellsouth.net

Does grapefruit and grapefruit juice with intermittent fasting helps to lose weight faster

September 10, 2014

Adrian Bryant

are you asking if you can eat that while fasting? of so then the answer is no

September 10, 2014

Tyler

Hi Adrian,
I'm a 5 foot 10 16 year old male. I weigh about 160 lbs. My biggest problem is genetics. My dad, my brother, and my grandpa are all built the same way, like 1950's wrestlers. A lot of muscle, but also a lot of fat. They are all about my height, and each of them in their prime weighed about 220 and benched between 280-300. I'm wondering is there a way to beat this? I'm trying to be a lot more cut and not as big, like a James Bond or Tyler Durden type, but there isn't a single person in my immediate family and only 2 in my extended family that are built this way.

September 05, 2014

Adrian Bryant

go here

September 05, 2014

naila

Hiya I'm 5"7 and 11 stones I also had 2 c-sections and I want my flat stomach back and want to loose about 4 stones how do I do it?

September 01, 2014

Adrian Bryant

use this workout with the diet on this page

September 02, 2014

kaur

Hei, I need to loose 5 kg in 4 weeks and i am a vegetarian. How do i do it? NEED HELP

August 09, 2014

kaur

i am 160 cm and 24 years old female

August 09, 2014

ricki28

Hi am 28 and my height it 5.7 and my weight is 95kg , i would like to loose 20kg, what is the best plan for me

August 04, 2014

Adrian Bryant

using this workout with the diet on this page is best

August 05, 2014

sue

I am 212 pounds and would like to lose 20 pounds in 6 weeks

August 03, 2014

Adrian Bryant

do that by using this workout along with the diet on this page

August 05, 2014

Debbie

I am 60yrs old 150lbs over weight with fibromyalgia. If I eat 1200cal I maintain my weight i found this out on uweight loss program. You name the diet I have tried it over last 48yrs. Including extended fasting. Can you help me? I have good days and can do some exercise but I also have bad days where exercise is not possible.
Any advice is appreciated.

August 01, 2014

Adrian Bryant

see this

August 02, 2014

mohit

My Name is Mohit and I am 20 yeats old. my height is 5.5' and my weight is 74Kg....... I want to loose my waight upto 6to10 kg.....please tell me whati have to eat in diet and about exercises and which fat burner have to used?

July 23, 2014

Adrian Bryant

use this workout along with the diet on this page

July 23, 2014

neha

Hi
Ur article is very helpful..i wanted to ask u that i have thyroid since my childhood n i have lost weight gradually..recently i am suffering from a back injury n i cant workout for about 6 months..i have been following a split diet n i want to loose more weight..will ur diet help me?? I am 5'1 and i weigh 59 kgs

July 21, 2014

Adrian Bryant

yes it will but see these workout options

July 21, 2014

neha

Thank u so much for ur reply..i also wanted to ask that can i do the fasting n feasting diet?

July 22, 2014

Adrian Bryant

yes you can

July 22, 2014

Lisa

Adrian
I'm 50 years old, height 5.1 and I weigh 192 lbs. I work 12 hour nights from 7pm to 7am 3 nights a week. It is hard to get 8 hours of sleep, workout and eat healthy as well as taking care of my elderly parents. I need a plan that can show me when to eat and exercise so that I can still have the energy to work and be able to flip back on the days I don't have to work. I really hope you can help.

July 15, 2014

Adrian Bryant

the diet on this page fits you perfectly being that you can eat whenever and use this workout

July 15, 2014

Mady

Hi I read your site and really like what you have written here! I need help with losing weight, I am 22 y/o, 5'5 and weighing 164 pounds. For the past 3 year I have changed my lifestyle and gotten to the point that in the past 3 months I have only been eating nuts, seeds, legumes, fruit, vegetables and seafood and rarely carbs including wheat products. This diet is what I love to eat and am happy with that. I also count my calories at the end of a day and they usually always add up to 800-900 daily as well as doing about 30-60 mins of exercise on top of working as a waitress, I don't seem to have lost any weight at all and am staying at exactly the same weight. I have heard that your body can keep you at a certain weight because it feels comfortable there. But my BMI is saying 29 which means I am almost obese and this really scares me otherwise I am happy with my lifestyle. What can I do? I have tried a lot of diets and pills etc...

July 14, 2014

Adrian Bryant

#1. triple check to make sure your calorie counts are correct.

#2. ramp up your weight loss workout by following these rules

July 15, 2014

Alicia

Hello. I'm 16 and I weight 121 pounds and 5'1. I want to lose 20-22 lbs and I have done so many exercises but I always get a yoyo diet. And also my daily intake is (I think) always less than 1200. I read about your article on how breaking 40-mins exercise into 4 session of 10-mins exercise is more effective to burn fat, how many minutes I have to take in between small exercise? And also do you have at-home exercise recommendation to make butt, thigh and legs leaner, smaller and slimmer, and also a flatter belly? What kind of veggie and fruits that's easy to find that help burn fat fast?

Thank you very much!

June 27, 2014

Alicia

*how many minutes of break I have to take in between small exercises

June 27, 2014

Adrian Bryant

you mean my 10 minute workouts?

June 27, 2014

Adrian Bryant

no longer than 3-to-4 hours. workout D for home butt workout

June 27, 2014

M.

Hi. I am a female 5"1 and weigh 150. I am interested in doing the 10 min jumping jack workout. i want to lose about 20-30 lbs. How long would it take and how many times a day should i do it. Also is there any specific diet plan I should follow?
Thanks in advance.

June 22, 2014

Adrian Bryant

use the diet on this page and expect to lose at least 10 pounds every 4-to-6 weeks

June 24, 2014

Kellie

Adrian, you are awesome! I just watched your bed sheet, chair, and jumping jacks workout. One of the biggest reasons/excuses that I have used now and then for not working out besides time is not having the right gear or a gym. But this completely erases those because everyone has a bed sheet (I hope) and a chair. I dug your music too. Thanks for giving all of us access to your creativity and brilliance. :-)

June 17, 2014

Adrian Bryant

thanks. and more bedsheet workouts to come

June 18, 2014

Nick

Adrian, how many days a would you suggest working out using your workouts?

June 28, 2014

matica

Please help. I'm female, 28. I weigh 160 pounds,
I'm 5'3. I started walking for 1 hour in the morning and 1 hr in the evening from Monday-saturday since a month ago, and even tho i did lose inches i didn't lose weigh. Now, my question is how many calories should i be eating daily to lose 2 pounds per week? and how many calories should i burn daily to be able to lose weight? I want to be able to lose 20-30 pounds in 3 months.

June 13, 2014

Adrian Bryant

you will only find that answer after you start tracking your calorie intake for at least 2-to-4 weeks to see what amount causes you to lose or gain weight but usually for women it will be 1200-to-1600

June 14, 2014

Mandy LM

Hi I am 25 years old and I weigh 60kg and I am 5ft.1inch tall I need to go down to 55kg in like 2 weeks my biggest problem is my horrendous thunder thighs how do u get rid of them please help.i run in the treadmill 30 min morning and 30 min or more in the afternoon. Please help me to lose this weight fast .:(

June 02, 2014

Denzel

What do I have to do to lose weight and bulid mucsle

June 11, 2014

Adrian Bryant

you do this

June 11, 2014

key

Hi Adran,
What plans should I use to try to achieve a body like Serena Williams? I naturally have big thighs . calves & legs but what can I do for tight abs & a more lifted/bigger back side as her? As far as diet & workout goes

May 31, 2014

Adrian Bryant

go here

June 01, 2014

Thanks

Hey, Adrian. I lost 20 lbs in just two months. I could not have done it without your help, thank you.

May 29, 2014

Adrian Bryant

your welcome & good job!!!

May 29, 2014

allison simmers

hi Adrian plse email me how to get your free weightloss hard copy dvd

May 26, 2014

Adrian Bryant

I currently making a new dvd series that will go on sale soon

May 26, 2014

Ann

I'm 20 years old, 5'7 and I weigh about 196 pounds. I used to weigh 150 before my son. I want to lose 45 to 50 pounds if possible. I intake 1200 to 1400 calories a day and eliminated the junk food. I work out in the mornings for 30 minutes and then go for a walk/jog for 45 minutes in the evenings. Any tips?

May 19, 2014

Adrian Bryant

more tips

May 21, 2014

Inky

I had c section delivery 4 years back...my height is 170cms... My previous weight 70 kgs..after 4 years it is 110 kgs... I wanna loose at least 30-35kgs in home... Suggest me a healthy diet and exercise plan.. Tell me how long will it take to loose 30kgs

May 19, 2014

Inky

Jam 26 years old

May 19, 2014

eliza

I am 16 years old, weigh 137 pounds and 5'1. i lost 10 pounds in the last 3 months but i am on a plateau right now. How do I get off of it? I eat less than 1200 calories a day and workout 30 mins 5-6 times a day. and im not seeing a difference... should I consume more calories? I am hoping to lose 20 pounds by August. Help! I need advice!

May 15, 2014

Perla

I'm making a food journal of what I eat. I eat a maximum of 1000 calories per day, but every 2-3 hours I have a low fat snack. I exercise from 1 hour to 90 minutes every day (6-7 times a week) and this week I saw no change in my weight. I currently weigh 64.8 kgs but desperate to lose 4 more kilos. What's wrong with me?

May 15, 2014

Adrian Bryant

how tall are you? and doyou add the snack to yoru journal?

May 17, 2014

natassha

hi there,,

im 25 years old,96kg and my height is 154cm...
my wedding is next month and i need to shed atleast 20 kg... do you think its possible with any workout... any advise on how my bike exercise and what kind of diet should i take to look good on my coming wedding day

May 13, 2014

B.

Hi,

I have just started my "diet" and working out from a completely inactive lifestyle. Before I had my child 3 years ago, I weighed 120 pounds. I am 5'8" and on 5/3/14 I weighed 161 pounds, 5 days later and I am now 155.6. I am only drinking water all day long, drinking an atkins protein shake twice a day, and eating 1 cup of cooked whole grain brown rice with 1 tbsp margarine with either an organic zucchini sauteed in 1 tbsp olive oil with a little garlic, salt, and pepper or steamed broccoli for dinner. Sometimes I may eat a little grilled chicken, but I am not big on meat. I am logging my calories and I am only eating between 700-800 calories a day and everyone keeps telling me I am not eating enough, but I am not hungry at all throughout the day. I do intervals of walking/running (Couch to 5K week one routine) for 30 minutes every morning first thing, and Jillian Michaels 30 day shred in the afternoon. I just want to make sure this is ok, and that I am not harming my weight loss goal of 25-30 pounds in the next two months by eating so few calories. Thanks!

May 08, 2014

Adrian Bryant

see this to end your worries but if you are eating that little and you are certain that you are not getting hungry or always thinking about food then go for it

May 08, 2014

Kevin

Dear Mr.Bryant,
My name is Kevin and I am 101 pounds and I'm trying to lose 10 pounds in 10 weeks. I am 11 years old, 4 feet 10 inches tall, and I do your 20 minutes ski step workout and 10 minutes ski step workout each day. I eat no more than 1600 calories a day. Also, I drink 1.5 liter of cold water. I started your workout in April 20th, 2014 and I already lost a pound by May 8th. How much time it will take to lose 10 pounds? Do you have any diet tips?

May 08, 2014

Adrian Bryant

more tips

May 08, 2014

manas

I am 19 years old. I weigh around 66kg and my height is 5 feet 6 inches. I was around 70kg when i joined the gym last yr. I want to look strong but my belly fat is just not going. I used to run 15-20 min on tredmil everyday but now my trainer is making me run 5 km in 25 min with no success.
The following is my diet
Brkfast.. muesli with milk.. peanut butter with bread..
Mid brk.. fruits such as mangoes apples with cucumber
Lunch.. 2 chapatti with vegetable or pulses with yogurt
Befre gym.. black coffee or a glass juice
Aftr gym.. 5-6 white part of egg.. a glass of milk
Dinr.. a small serving of pulses/ any vegetable + salad

I rarely consume any junk food when i am out.

I do exercise for abs such as half crunch full crunch leg raise plank thrice a week. And i have 2 cardio days in my schedule, on those days i run for 8-10 km and work out on my abs.
What more needs to be done so that i can actually lose the belly fat ? Btw i am a vegetarian..

May 06, 2014

Raj

I am 26 years old ,180 cm high and my weigh is 87 kgs\192 lbs ,I want reach 75 kg\165 lbs in 4 Months. Kindly let me know if it is possible and how. I am working out for 6 days a week daily 1 hour , I will do daily push-ups,Squats,Abs,Reverse crunches,Is Squats good for loose reduce fat.Please let me know for complete body weight loss.

April 24, 2014

Adrian Bryant

use this workout with the diet on the page

April 24, 2014

steph

Hi.im havin alot of problems losin weight.i weigh bout 61kg.im 21 btw.i eat onli 700 calories a day.im in my 2nd week of counting my calories bt still no change in my weight.im tryn to lose 9kg. Pls tell me wat to do.i nid to lose it in 3wiks.im 5"4

April 23, 2014

adrian bryant

what about exercise and how are you tracking calories?

April 24, 2014

Morgan

I'm 24 about 160 last time I weighed myself. I go more by measurements than weight. I have a 39 inch stomach I want to lose the fat, most of it is muscle underneath the jiggly fat because I do 200 sit ups 3 times a week. 70 pushups, cardio and basketball 3 times.
Sometimes I over eat and have about 3000 calories equalling approximately 800 empty calories at times. Other at I eat 1500 calories. I workout sometimes 7 days a week.
Why am I not losing inches or weight is it because I over eat?

April 17, 2014

adrian bryant

yes, if you eat too much then you will not lose fat at a rate you are satisfied with but on average what is your daily calorie intake?

April 19, 2014

Georgia

I have been eating around 1200 calories or less for the past two months and working out every night, by walking for 30 mins and doing ab workouts. I haven't seen any change at all and I actually think I weigh more. what am I doing wrong? I use my fitness pal app and it says i should have lost around 10 lbs already but i haven't.

April 16, 2014

adrian bryant

what is your current weight and height?

April 17, 2014

Rahul

My age is 18 and my height is 5'9 and my weight is 95kgs..I want to reduce my belly and my weight....

April 09, 2014

adrian bryant

then add this workout to the diet on this page

April 11, 2014

MC

I eat organic unprocessed food about 95% of the time by today is my bday and my work got cake so of course I had to have a piece. I plan going the rest of the day (and beyond of course) eating healthy still. Basically I would like to know if times like this when I occasionally eat something horrible will affect my body? I know I won't automatically gain 10 lbs but I've been working hard to get my last 10-15lbs off so I'm a little worried...

April 03, 2014

adrian bryant

it wont affect weight loss as long as you eat the right amount

April 03, 2014

MC

And by that you mean not going over my daily calorie limit right? Thank you

April 03, 2014

adrian bryant

that's right

April 05, 2014

Anca

Hey, just found out about your website. I have a question, i have been diagnosed with a form of PCOS and also i have been going to therapy for a compulsive eating disorder (which basically stemmed from my intense efforts to lose weight). I have lost weight in the past, but it required undereating and excessive exercise, and i really don't wanna go down that road again. For the last month i have been keeping a food journal(eating a max of 1600 kcals and a low of 1200) and i have been exercising every day( a lot of walking- 1-3 h per day, weight training and cardio interval training, been doing some Jillian Michaels DVDs as well). I felt awesome, my clothes started to become loose, i felt lighter, but when it came to the scale it didn't move one freaking pound. I have no rational explanation for it, because the change in my body is visible. What should i do? Thanks!

April 03, 2014

Deepali kans

Hey m 5'6"and my weight is around 64 .. I really want to lose weight like I want around 55 and I am a diabetic .. right now I m using stationary bike n doing 60 mins a day and 5 days in a week and m also doing dat kellogs k special diet but I dont see any change in me ..like m still chubby

April 02, 2014


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