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To lose your last 10 pounds in 6-to-10 weeks…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me how to lose my last 10 pounds" and You must Do the workout below to lose your last 10 lbs.
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Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

To get to pounds in less than 10 weeks you'll need to eat -to- calories a day &…

  • It doesn't matter WHEN you eat (see why here) but You'll lose your last 10 lbs. much faster eating your -to- calories on an intermittent fasting schedule because…
  • With intermittent fasting you're spending more time burning fat by fasting daily for 14-to-20 hours followed by you eating your -to- calories in the remaining 4-to-10 hours &…
  • It also doesn't matter WHAT you eat (also see why here) but you should make at least 80% of your -to- calorie diet these fat loss foods to prevent hunger, cravings and water weight gain but The most important thing you can do diet wise is…

Keep a food journal! because…

  • The -to- calories you're supposed to eat is only an estimate and with a food journal…
  • You may discover you have to eat less than calories or that you may be able to get away with eating more than calories to get rid of your last stubborn 10 pounds so…
  • Make sure you use the NowLoss food journal or an app like MyFitnesspal or Lose It to track your calories &…

You'll definitely need to do this workout plan…

If this workout is too hard for you…

  • Do this fat loss workout less than the required 3-to-5 days a week 1-to-2 times a day or…
  • Do this workout for beginners who've never exercised or haven't worked out in a long time but…
  • Taking the easier route means it may take you longer than 6-to-10 weeks to lose your last 10+ pounds because…

The more active you are + the more intense your workouts are = the faster you'll lose your last 10 pounds

4 Workout Tips

1. Workout before breakfast

Workout before breakfast or during your fasting period if intermittent fasting to burn more fat while working out.

2. Make your workouts more intense

Keep a Fat Loss Workout Log to make your workouts more intense by…

  • Doing your workouts longer (but no longer than 40 minutes) and/or…
  • Doing your workouts faster or harder (ex. Run faster) and/or…
  • Doing your workouts more often (but no more than 5 days per week) and/or…
  • Get creative (ex. Use heavier weights when doing the get ripped in 10 min workout or wear a weight vest while running) and/or…
  • Doing a different fat loss workout (ex. Do intervals on a bike instead of treadmill)

3. Use fat burners

Fat burners like Green Tea, Lipo-6 or Hydroxycut help you burn fat faster by giving you more energy to workout longer & harder.

4. On your rest days…

You can optionally do a lower-to-moderate weight loss activity for 15-to-90 minutes like walking or riding a bike to burn fat faster and Yes…

This Plan Actually Works…

This happened to Sarah after 5 weeks…

Alyson got a much slimmer waist

Marlene got back to 115 lbs.

You can see more before & after weight loss pics here of people who used nowloss.com but…

When you get down to pounds…

If you're having a tough time losing your last 10 pounds…

Here's more stuff that'll help you lose your last 10 pounds…

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1-40 of 770 Comments

Hey I just want to challenge myself to workout for 1 month using your F***k Being Fat #3 video and I promise I will send a before and after picture.
PS. I'm 13

June 29, 2015

Adrian Bryant

cant wait

June 29, 2015


I am 47, 5'3" and 141 lbs. Want to lose my last 10 - 15 lbs. Usually I am active (3 times running at moderate speed per week for 1 h each) but I have now an injury at my right ankle and need to stay 6 weeks in a soft cast. What exercises to you advise me, besides the diet? Thanks!

June 27, 2015


I am 5'3'' and 118 pounds. Everything is good except my pudgy stomach that sticks out. Will losing five pounds ensure I lose that belly?? I don't want to lose it in my face because my face is thin enough. Any tips/ or just stick on this planN??? And is weightlighting 5 times a week for 30 minutes, is that enough???

May 30, 2015

Adrian Bryant

losing 5 pounds may help but see #2 here

May 31, 2015


Hello! 35 y/o, no kids, work full-time pretty active but do not work out. (Joining a gym soon tho) 5'2-5'3, 140lbs. Looking at me I look fine. I have booty and hips, small chest. 34-29-39. I want to take 4 inches off my waist, I want my booty and hips to remain or get bigger. my BIGGEST concern is I noticed that my shoulders look and are WIDER. I've always had broad shoulders but it wasn't noticeable. Now that I've gained weight they are very noticeable and I DON'T like it!! I am afraid to life weights as I do not want to make them bulky. Will cardio help with this? Please give me any regimens that will help me with this. I can stand to lose 8-10 pounds.

April 14, 2015

Adrian Bryant

go here and do #1,2 & 5

April 14, 2015


Thank you!!!!!

April 15, 2015


Hi adrian I am 13 years old i am tall 163 cm and i have 125 pounds i want to lose 10 pounds in 2 weeks please help me thank you


March 26, 2015

Adrian Bryant

you're on the right page

March 27, 2015


Also, eating mostly fat loss foods, sodium ave around 2000 mg, probably a gallon of water (1/2 of that ice water), and following all workout tips/rules, Doing everything as you have recommended. Just can't figure out why it was working then suddenly my weight has just ballooned back up to where I started. :(

March 12, 2015

Adrian Bryant

see this and tell me if it seems like you gained 5 pounds b/c it could be muscle gain and what is your calorie intake

March 12, 2015


Help!!!, I've been on the program for two weeks. Doing your HIIT workouts as recommended during fasting (30 min, 4x per week), making sure to give it everything, 4-5 mile runs at 9/min miles mixed in, 20 hour fasting, tracking calories with lose it, 1400 or less/day every single one. At first everything worked great, I went from 143 to 138, but over the last 4 days I've ballooned back up to 143 again. It's not PMS weight gain/bloating either. I'm 42 and 5'4". Really depressed now.

March 12, 2015


Hi Adrian,
I had my baby 8 mos ago and started working out at the gym about 3 mos ago. right now I weigh 130lbs am 5 ft tall and would like to go down to 115lbs.. I've tried counting calories, intermittent fasting and even 3 day diet and still not able to lose anymore weight. I lift weights 3x a week and cardio 4-5 days a week. Is there anything else I can do to lose the last 15lbs? Thanks in advance

February 18, 2015

Adrian Bryant

have you tried following these workout rules

February 18, 2015


I'll try this thank you!

February 18, 2015


Hey Adrian,

I gained a bunch of excess weight while I was recovering from bulimia. I have been fully recovered for about 2 years and I'm about 15 lbs overweight. It seems impossible to lose this extra weight. I count calories, eat a low-carb, low-sodium diet, and exercise for 20 minutes every day. I also drink a ton of water like you suggest. Do you have any suggestions that might help?

February 11, 2015

Adrian Bryant

what is your current weight and height

February 12, 2015


Hey Adrian,
I've always been lurking on your site and think it's amazing.
im 22 and just found out i have PCOS , a condition that causes a woman to gain weight around her mid section, and while I have always had a hard time putting on fat or muscle , PCOS has made me gain 4 kg (apprx 10 lb ) in last 4 months. right now i'm only 103 lbs at 5'3" which sounds okay , but in reality I've gained a very pudgey mid section and none of my pants fit me anymore. I have not gained weight anywhere else.
I havw always wanted to gain weight but not all in my tummy. my entire family has been on the smaller , lighter side and are healthy so i know being slightly underweight just runs in my family and is okay.
The doctor has told me to shed a few pounds and go back to my skinnier size since this is the only way for me to regulate my hormones and manage my pCos. its causing a lot of problems to my cycle and I have major hormonal acne because of this. what program should I follow to lose my midsection weight quickly ?
Ps I'm also a vegetarian

February 02, 2015

Adrian Bryant

you could follow the plan on this page if you wanted to but have you seen this

February 02, 2015


Hi Adrian
I'm trying to lose the last ten maybe 15 pounds after having my baby 18months ago...

Problem is I'm breastfeeding,,

I get soo hungry like I've never been this hungry in my life. But I've worked through it to get myself to stay on a 1200 calories diet, for the most of 14 days..that's the longest I've made it, without bingeing from hunger..

I wasn't even this hungry when pregnant and I've never had this much trouble losing weight in my life.. If I had done what I'm doing now before having A baby I'd have lost all the weight and then some!!

I also have diastisis recti(2 1/2
Fingers width) and am going to do the exercises for it but can I also run? I heard that running is bad for the pelvic floor..
What about elliptical or hiit like t25?

I want to lose these last pounds but I don't want to starve to death..

How long does it take my body to adjust to the lesser calories and have less hunger?

Should I just stick it out even with shaking and dizziness?

December 22, 2014

Adrian Bryant

this will help with hunger but as for the recti I'm not certain wheter running or etc. will make it worse or not

December 23, 2014


Hi Adrian, I followed some of your weight loss programs and I was able to lose 15lbs but I was in Afghanistan where I didn't have much to do but workout. Now I'm back in the states sitting at a desk all day but I do go to the gym during lunch and do a pretty intense workout but I'm not losing any weight nor inches. I'm 5'3 about 155lbs. I track what my calories the best I can but it seems like I plateaued. Is there anything else I can do? I'm mainly concerned about my mid-section?

December 18, 2014


hi I'm 5'3 and weigh 119 lbs. I'd like to get down to 110 and be able to stay at that weight. please help.

November 29, 2014

Adrian Bryant

the plan on this page will certainly get you to 110

November 29, 2014


Hi Adrian,
I'm 34 years old and was diagnosed with hypothyroidism in January of this year. I have put on 15lbs since then. Ive been working out 5 days a week at gym and been doing anywhere from 30-60 minutes of cardio (mainly, arc trainer) plus lifting. I am not losing weight. Not sure if I don't have enough calories or too many. Looking to lose 10 lbs of what I gained. Please help..
Thank you

November 03, 2014

Adrian Bryant

are you able to take on the plan on this page?

November 04, 2014


I am 6'2" and the last I checked (about a week or two ago) i was 227 pounds. I have a large frame (people tell me I have a football player frame). I want to see my abs and get a six pack. When I breath out almost all of the air in me I can see a crease in the center of my upper stomach. Not much, but a reference to how I look. Without breathing out I usually don't see anything unless I'm heavy breathing or just did an abdominal workout.

I have counted my calories and I usually end up eating around 2800 calories with picking what I want to eat (not being health conscious) every day, but according to most websites I'm in my "weight loss" range. But I'm not losing anything. I've been going at this for months with little or no progress. Anyone got any tips?

November 01, 2014


Also, my fitness watch tells me regularly that I burn over 3000 calories every day (it includes resting calorie burn based on weight and weight and workouts in one total)

November 01, 2014

Adrian Bryant

then you need to eat less than 2800. I suggest starting out with a 2000 cal diet to start losing the remaining belly fat you have

November 01, 2014

John Kenneth

Hi, I'm John,

I'm 26 years old, my height is 5'7" and weigh 192lbs..

How can I lose 20 pounds in 40 days? Is it possible? Please help me asap. Thanks.

October 28, 2014


Hi. I lost baby weight 176 to now 140...i was at 135 but went off my clean diet. I lift heavy 1- 3x week. I do the whole 30 but have a glass of wine nightly. I can't find much more time to workout...also I didn't need to workout to lose the first 40lbs...i agree the 80% weight loss is diet...now I'm afraid I need to do much more exercise to budge the scale. I know hi it workouts work well..is 2-3 hi it plus 2-3 heavy weights enough?

October 10, 2014

Adrian Bryant

what is your current calorie intake? that plays a major role as well

October 11, 2014


Your website is amazing!!!

I went from 134lbs to 124lbs. My legs are way too muscular for my frame and I have a stomach that needs to go! I have lost inches overall, but that last few is driving me insane. I do group workouts with a trainer which is pretty intense with cardio!

Is it possible to lose the belly in 3 weeks? I have been working out for an event from January but the stomach is an issue and of course my too big legs!!

September 18, 2014

Adrian Bryant

How many calories are you eating now and do the workout on this page and you also will want to check out these rules

September 19, 2014


Hi Adrian. I am a female im 5'10 at 156 lbs. I only want to drop down about 10 to 15 more lbs. I was wondering if I do intermittent fasting along with a 10 minute video (like your jumping jack or ski step video) in the morning along with do jillian michaels ripped in 30, every day, with only one rest day a week, would that be my best bet? Or do you think I'd be pushing myself too hard. I'll also have a clean diet as well. Nutri bullet shakes, protien shakes, oatmeal, etc.

Please let me know, thank you!

September 08, 2014

Adrian Bryant

it depends on your workout history whether or not you'd be pushing to hard.

September 10, 2014

Incorrect please try again

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