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.
Female Male
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

Click on photos to do a workout

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 Coffee, Garcinia Cambogia, 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…



Subscribe For More Videos Like This…

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1-100 of 725 Comments
caity

Hey adrian, thanks for doing everything you can, this site is amazing!
Im 21, 167cm and 60kgs, I have alot of fat still around my middle, is this the best program for me to get rid of the last little bits?
Thanks

August 27, 2014

Adrian Bryant

it sure is. get started and let me know if you need more help

August 29, 2014

Declan

Hi Adrian,
I am 62 and 158 lbs 5ft 9.5 inches BMI 23.2.
My problem is stubborn belly fat and hips lower back. I excercise on thread ill at 6.5 km and slope 6 for 40 minutes each day plus several other weight excercise and machine exercises but I just can't seem it lose this fat in these areas. My diet is very restricted to vegetables and fish once per day. I do not eat lunch and only have coffee at breakfast.
Not sure wat the calorie intake is but it must be very low. I often skip a day without eating at all.
It is very unusual that I do not see significant weight loss. Can you please help.

July 19, 2014

Adrian Bryant

at that height and weight it's going to be a challenge to lose fat when you don't have much left to lose but the plan on this page is your best bet to lose those last stubborn pounds and expect to lose less than 1-2 pounds per week at your height and weight

July 20, 2014

Kaya

Hi, Im 16. I have lost 40 pounds with your help. I was 5 3 and 170 lbs but now i am 130 lbs. I have just 20 more pounds to lose.

my plan is to eat 1100-1200 cals daily as usual. Drink 8-9 glasses of water. Take a multivitamin. Do a 25 min interal workout 3x a week. And do jillian michaels 30 day shred 3x a week.

how long will it take me to lose my last 20 lb??

July 07, 2014

Kaya

also i forgot to mention that i will be fasting 2 days in a week.

July 07, 2014

Adrian Bryant

the last 10-to-20 is the most stubborn so expect it to take 6-to-10 weeks

July 07, 2014

Ray

Over the past 6 months I went from 180 to about 152. This past weekend I was at an event of of course ate wayyy over my 1500 limit. Friday I was 152-154 and now it says 158/159! I'm not planning on slipping up again like that for awhile, did it ruin any progress?

May 26, 2014

Adrian Bryant

not at all and that quick of weight gain is probably mostly water weight which can be quickly flushed out with good eating habits

May 26, 2014

Jessicaaa

Adrian, I really need help losing 6 kilos. I am 5 foot and 58.4 kilos. i lost 3.5 kilos, but ever since, i cant continue. I lost motivation and the desire to work out. So please help me. I have been doing the 1200 - 1500 diet, and ive been doing well. eventhough i have been sneaking some sweets here and there. Anyways, I need to continue.. get my motivation back, Have any advice for me? I really need to drop down 6 kilos.

May 25, 2014

Adrian Bryant

use the plan on this page and get motivation here

May 25, 2014

Anna H.

Hi Adrian
I love your website and thank you for putting in a lot of effort to create and develop this wonderful fitness hub for everyone. You know exercises generating afterburn effect has gained lots of popularity these days and I wonder if your site has any of those fitness videos demonstrating afterburn exercises.
Thank you.

May 09, 2014

Adrian Bryant

es. the exercises in the workout section on this page all will give you n afterburn

May 11, 2014

Kay

Can I get good results (2 or more pounds a week) if I only do 40 minutes total of exercise a day? Like 4 of 10 min exercises or 2 of 20 min exercise? I don't have much time after school to exercise. Thanks in advance.

May 06, 2014

Adrian Bryant

maybe in your first week but it really all depends on your current weight and height

May 07, 2014

Meg

Hi. I love your site! you are amazing. Thank you for helping me and everyone else. I was wondering about this schedule to lose the last 10 pds. It says to work out 1-2 times a day 3-5 days a week. But isn't there a worry of overtraining if one were really to work out 10 times a week? Also, would it be too much to work out 40 minutes in the morning in a fasted state (is there a worry of raising cortisol levels)?
Thank you

April 27, 2014

Adrian Bryant

yes, to some people 5+ times is overtraining depending on their fitness level but if you are unsure then start off with only 3x per week.

no worrries. It's common sense you'll lose weight faster or burn fat faster in a fasted stat and you certainly don't have to workout fasted (see this)

April 29, 2014

mony

my only problem is my inner thigh fats and bum they just don't go with my body making me look so fat and not nice-shaped , i've almost tried everything and im tired :( would you please tell me what can i do about it!!

April 26, 2014

Adrian Bryant

d you want to lose fat around your bum or make it bigger?

April 27, 2014

stac

Hi!

I can't workout in the mornings like I used to since I work, what are others quick exercises that'll help to burn fat?

April 21, 2014

adrian bryant

did you see the workouts included in the workout on this page? those will help you lose weight fast

April 21, 2014

Sam

Hi I'm 5'5 and I currently weigh 138 I have a huge event in 3 months and I wanna go down to 120 .. And how much calories do you burn with the 30 min workout ?

April 21, 2014

adrian bryant

300-TO-400

April 22, 2014

Naomi

I have been doing the Jumping Jack Workout #2 but I am getting stomach cramps/stitches. I have been doing HIIT for 2 years so definitely not am new to this style of exercise and I have never had an issue with cramps with the ski steps or other HIIT workouts?

I like doing this jumping jack hiit, do you know why this is happening? I have tried it on an empty stomach + hydrated as well as having a light meal around 1.5 hrs before. nothing is working!

thanks

April 06, 2014

Cyndee

Hi. I'm 5'3, 49 lbs, and currently 134 1bs. 26 inch waist. Lost 15 pounds and struggling with last 10 although my goal was 135 since at that weight I felt a bit jiggly. Over the last month, I Joined a gym, do strength training for an hour, followed by 25 min on elliptical 5 days a week, and three days I add in some hot yoga. Weight loss - zippo. Although a size 6 pants I haven't worn in 20 years are now baggy. I'm sure these last 10 are vanity weight but with a small pouch, and thick thighs, I think a 10 pound loss is not unachievable. I joined fitness pal and range from 1300-1500 calories a day. Mostly 1300. The whole eat more to lose, or eat less to lose, starvation mode, myth or not is so confusing. Any advice?

April 02, 2014

Cyndee

Correction! I am 49 years old and body type is almost identical to that of Alyson above. The cardio I do post strength training is hiit - the gyms model. Any specific target I should be hitting for daily intake instead of a range? Can I lose this extra 10 pounds?!

April 02, 2014

adrian bryant

stick with the diet on this page although you may have to eat less than 1200 but see this about starvation mode

April 02, 2014

Cyndee

Thanks! I will try eating at 1200 or a little below. To confirm, does this mean that you don't think eating below ones BMR or TDEE is a major concern?

April 02, 2014

adrian bryant

The thing is the TDEE and BMR is not 100% accurate but yes... you do have to eat below that to cause a deficit to lose weight. Usually people who eat 1200 calories or less and cant lose weight are either not tracking there calories correctly or like in your case are already close to super lean and have to eat 1200 or less (based on their weight and TDEE) to force weight loss

April 03, 2014

Cyndeee

Hi! Just wanted to come back and give you a virtual hug and high five! I took your advice, kept calories at 1200, and now at 128.2 - haven't been in the 120s in 30 years!!! Thank you!! That's about a 6lb weight loss after a months-long plateau. Now, I'm panicking a bit but if I want to be 125, WITH MORE TONE, should I lose more -to like 122- then focus on building muscle. OR should I start now - I'm just afraid that may bring me to over 130 - I know the number on the scale is not the be or end all, but still....

May 13, 2014

Adrian Bryant

It you lose more fat ONLY then you will look more tone just from the fact you will be revealing more of your sexy muscles so overalll you really don't have to do the weights

May 14, 2014

Lisa

Hi, I am a 44 year old female, I currently weigh about 135. I would like to be down to 125 in the next 3 weeks. I am old and tired!! Lay it all out for me;)

March 08, 2014

adrian bryant

I already did. do the plan on this page to get to 125

March 10, 2014

Trina

If I want to loose weight can I still do your butt exercises for a bigger butt at the same time? Or will this get in the way of my weight loss?

February 26, 2014

Adrian Bryant

that answer is different for everyone based on fitness level but how much weight are you trying to lose?

February 27, 2014

r

I have the same issue. I'm trying to loose 20lb at most but I want to keep my butt or make it bigger. I was to add I've tried cardio and 3 minutes has me dying..is this normal? what do I do?

March 20, 2014

Adrian Bryant

r, see this

March 21, 2014

r

Tank you so much for your response! AMAZING website!!! I am so appreciative you have this up and will get in touch after a few months

March 22, 2014

Sualeeha

Hi
I really like your work out videos but now I can't access them online because youtube is banned in my country is it possible for you to post them on a site other than youtube?

January 16, 2014

Adrian Bryant

will your country accept vimeo

January 17, 2014

Arifa

I'm 19, I was overweight and lost 26 pounds, and i weigh 126 lbs now(height 5 5"), I think this my correct weight. tell me how to get good curvy and toned body.

January 13, 2014

Adrian Bryant

go here

January 13, 2014

Shirley Temple Bickerstaff

This site is awesome motivation!!! It hits from every angle. Great work! I've lost about 100lbs. since last year and I stumbled on to this site. So glad I did because I've hit a plateau that is driving me nuts but, I'm sure on this site I will find something to get me over the hump! Woo whoo!!!

January 08, 2014

MaylaVee

I'm wondering if I'm in a situation where I need to eat lower than your calculator. I lost 90lbs four years ago and was 122lbs this time last year (5'4) and then I started to eat at "maintenance". I quickly gained 10lbs by May and have struggled ever since to get back to 122lbs (I'm currently 132lb with a 25.5 inch waist). My old tricks don't work any more (eating very low calorie, double cardio). I work out hard 6 days/week doing daily cardio of 60minutes (running/cycling, steady state, HIITs) and I lift 4x/wk (2 upper/2 lower days). I am currently averaging 1350 calories and when I lost all my initial weight, I was eating 1000 and under. Do I need to go that low again? I seem to gain when I eat over 1200 calories even though I work out 9+ hours/wk. I'm totally stumped and frustrated.

December 31, 2013

Adrian Bryant

how exactly are you tracking your calories?

January 01, 2014

maya

Hi last year i lost around 45lbs. I was 5'6 130. Now i weigh around 145-147lbs. Im trying to lose to weight back again, but its been really tough. Few months .back ive been diagnosed with gerd and asthma. So its hard because i cant last long working out( shortness of breath) please help.

December 26, 2013

Adrian Bryant

what kind of workouts are you doing where you have to stop suddenly due to shortness of breath?

December 28, 2013

Jas

I have a very special birthday coming up 40!!!... Feb 16th, I have lean slim legs, thighs and arms. Mid section is very sq.. I weigh 9st 4lb and height is 5ft 3. Please advise what food plan and weight plan I should do and how soon would I expect to see change. I want to look really good naked. I will post pics of my celebrations.

December 07, 2013

Adrian Bryant

you should stick with the plan on this page

December 08, 2013

Martha

Hi. Great site. I need to lose as much weight as I can in 3 days for a competition. I have lost 24 lbs and down to 151lbs. I'm 5'3. I'm drinking veggie shakes - kale spinach ginger and cucumber - and 128oz of water. I'm exercising 2 hrs a day and wearing a sweat suit. Any tips would be greatly appreciated.

December 04, 2013

Adrian Bryant

see this

December 04, 2013

sheri

Hi, I follow Weight Watchers and i workout on my bike 20 to 30 minutes 4 to 5 times a week. Why am i not losing my last 20 pounds??

November 20, 2013

Adrian Bryant

IS YOUR BIKE WORKOUT moderate or easy, what is your weight and height and do you know your calorie intake

November 21, 2013

Charlotte

Hi Adrian,

I am a 30 year old female, 5'5" weighing 140lbs when I started. I've lost 4lb in 2 weeks doing your 30 minute elliptical workout once a day, 5 days a week. I haven't really altered my diet yet as I'm breastfeeding and unsure how many calories I can safely drop without affecting my milk supply. I tend to move around a lot in addition to your workout (walking 2-3 miles per day, running round after 3 children!)

Can you offer any advice?

November 11, 2013

Adrian Bryant

so what's the problem? you lost 4 pounds in 2 weeks without really tracking your calories. boost your workout by using these 8 rules

November 11, 2013

Stewart

I am 25, 6ft 2/3, 194 pounds. I have been working out 5 days a week, 3/4 cardio and 1/2 weight sessions. I usually do 45 minute sessions. Cardio is mainly interval type work get really sweaty and tired. A few months ago I did one 1000 calorie burning workout a day for a month. I noticed more toning after that. I now tend to burn between 500-750 calories during intervals.

I have never been able to get rid of that small bit of body fat that is covering up my abs. I can see them when I tense up or get under good lighting but they are concealed. I am also a bit scared that I'll lose muscle by constant cardio and end up more with a Mo Farrah type physique, when my aim is more Usain Bolt.

I eat porridge most mornings sometimes half a pitta bread as well. Then a banana or other healthy snack about 11. After workout I eat Tuna, rice, chicken, Pitta bread (recently cut hummus out of my diet - used to eat a pot a day thinking it was good). Or i'll eat something like fajita wraps.

I'll have a lowfat yoghurt or apple about 3/4pm and then at tea 6pmish I'll have a 1000+ calorie meal - (usually veg and meat). sometimes have pudding in the form of a chocolate bar.

If I eat anything else I try and keep it healthy - porridge or weatabix around 8/9pm. Maybe have one beer 2 nights a week.

Do you have any suggestions to help reveal my abs?

November 08, 2013

Adrian Bryant

so how many total calories are you eating a day and have you tried intermittent fasting?

November 08, 2013

Charla

Hello Adrian,

I am currently 161.2 and my goal is to be back to 145.
I started herbalife Tuesday which consists of two meal skaked with protien, one regular meal and two snacks. I have already lost a few pounds of water weight! The lady at herbalife told me I need to eat less than 1450 cals to lose weight. I have started doing 30 minutes on the eliptical and 10 minutes if running. I burn between 300-400 cals at the gym and I'm sure in the end my intake is less than 1200.(myfitnesspal) Is that low in calories bad for me?

October 31, 2013

Adrian Bryant

the only way you'll know what is right for YOU is by tracking your total calories daily to see what intake is best for you to lose weight without getting too hungry in the process

October 31, 2013

sheek

I'm 5'2' 33 yrs old i've been on a roller coaster ride of weight gain and weight loss all my life. for the past 2 years i've been using Myfitnesspal which helps me log my exercise and food and went from a 139 to 130 and stayed around 130 for awhile by doing alot of cardio (30-60min) and weights periodically. I don't really "diet". I'm in my 3rd week of your workout plans ie: the intermittent fasting, Ski step, the elliptical workout, the jumping jacks plan, the treadmill speed intervals and Group A, B, and C of the butt workout and I've gained weight for the most part while on your plan. The max amount of cardio on your plans gives me about 30 min a day. Why am I gaining?

October 30, 2013

Jay

Hi, I'm a 29 year old female, 5ft 2 height and weigh 115lbs. I changed my workout routine 4 months ago, starting at 108lbs. I wanted to lose weight and tone up but have put on 7lbs and the inches have gone up too. How do I lose the fat to get from 115lbs to 100lbs? I work out 3-4 days a week doing 30min weight training and 35min cardio, mixture of HIIT and steady. I eat 1500 calories a day, 40% carbs, 30% protein and 30% fat. I just seem to be gaining fat & muscle rather than losing fat and inches. What am I doing wrong?

October 30, 2013

Adrian Bryant

I would go to a 1200-to-1500 calorie range while also adding intermittent fasting and doing the current workout on this page to get back to 108

October 30, 2013

Maelune

I'm female, 5'2 and 119 pounds. I am trying to get back down to 110 and I used the above calculator to determine the calories that are required for your plan here but I have one question.

If I chose the lower end of the calorie requirement (1000) can I still lose weight without exercise?
I've been at this calorie mark for a while and haven't noticed any loss lately.
I used to exercise for years and did high levels of cardio until I injured my knees. I haven't been able to use any of the machines since or any exercises that require a lot out of my knees (by this I mean things such as squats).

Is it still possible to lose this last 10 pounds without exercise until I can get my knees in better shape or is there no way to do so without exercise? Or if there is an effective work out that is easy on the knees?

October 23, 2013

Adrian Bryant

you should lose weight at 1000 calories without exercise but as for exercise... try these options

October 23, 2013

neha

iam 19 yrs, height 5ft 6 inch, weight 70 want to be 55
what should i start with

October 21, 2013

John

I am 5"10 and weigh 170 pounds. I am doing weights in order for me to get a more muscular body. My thighs are big because I played for our school's volleyball team 2 years ago (I think that's the reason why it's big since it's not before that). What can I do to reduce my body fat and thigh size at the same time? I have like 10 days until our event.

P.S. Btw, does 10 days of workout make a difference? More power to you!

October 15, 2013

John

Also, I can't control my diet since I only eat what my parents are cooking. I am currently 17 years old, turning 18 on the 25th.

October 15, 2013

Adrian Bryant

what is your current bodyfat %

October 16, 2013

Deepthi

Am 24 am 72 kg I need to reduce to 55 and am 5 feet 3 inch

October 06, 2013

Adrian Bryant

then get started with the plan on this page

October 06, 2013

Name*

Hi im 19 years old and 123lb 5ft 3 and i cant lose my love handles, what should i do?

October 04, 2013

Adrian Bryant

the plan on this page. love handles are simply more fat you need to lose

October 05, 2013

Karen

Hi Adrian,
I'm 19 years old, 158cm, 124lbs.
I've been exercising for a long period of time but still can't see any progress. Have tried the plan of working out 6 sets of HIIT per day and do it 2-3 times a week, but still no use.
I'm quite a sporty person and I used to play sports 4 times a week, dunno if it affects the effect of exercising...any suggestions? I need to lose 20 lbs asap...

October 04, 2013

Adrian Bryant

when doing the HIIT ow long is each session?

October 05, 2013

Karen

Usually do it in the afternoon, 4-6 sets at a time

October 06, 2013

Adrian Bryant

but is each session 10 minutes?

October 06, 2013

Karen

Yes

October 08, 2013

Adrian Bryant

okay let's ramp it up and do it according to these rules here where you go for 20-to-40 minutes a time

October 09, 2013

Kerry

Hi Adrian,

Just wanted to say your doing an awesome job pray you continue to boom.
I am a 26yr old female and I'm looking to get a curvier body after delivering my twins 8 months ago. (I am no longer breastfeeding them)

My measurements are:
Weight-142lb Goal-130lb
Chest-34in Goal-Maintain or gain
Waist-31in Goal-28in or less
Hip-39.5in Goal-45in+

I'm currently eat 1200-1400 daily, doing you 20min fat lose run 3x a week and doing 1-2 A,B,+C workouts on your " get curves" site. Wanted to know if what I'm doing sounds like a good plan or do you have any suggestions.

Thanks for your help.

September 28, 2013

Adrian Bryant

sounds good but go here for a plan that is already laid out for you

September 30, 2013

pasa

im 21 years old guy, 74 kg and 185 cm

September 24, 2013

Adrian Bryant

go here

September 24, 2013

pasa

hi,
here i can see weight loss calculator...can you help me for the calorie surplus calculator to gain weight for muscle gain without fat?

September 24, 2013

Adrian Bryant

are you male or female

September 24, 2013

maso

hi,
can i still get bigger chest and broader shoulder with calorie deficit around 2000-2100 ?

21 yrs old, 165lb and 185cm

September 24, 2013

Adrian Bryant

Yes, At your weight you can

September 24, 2013

pasa

im 21 years old,163lb and 6,1..

i try to reach 155lb in a way of losing belly fat which becomes almost less that 10% body fat...and after that eating more calories to gain muscle..is it a good plan?

September 22, 2013

Adrian Bryant

start here first

September 22, 2013

Jerri Milburn

I'm confused. I'm 5foot 5 and 134. I want to be 125ish. The weight calculator says for me to eat 1400-1900 calories??? That seems sooo much. I try to eat under 1300? Which one should I go with?

September 19, 2013

Adrian Bryant

1400-to-1900 is because your activity level is high but you can try the 1300 and certainly lose weight faster but use a food journal to see what calorie intake works best for you

September 19, 2013

glenda

hi I am glenda, I am 5"2 and 129 pounds. I will really love to get to 115. can i do that in 6 weeks...

September 15, 2013

Adrian Bryant

yes, it's very possible with this plan

September 15, 2013

Zabrina

hi Adrian! I'm 5'4 and 113 lb.
I'm still growing so sometimes I crave chocolate!!! I am a choco-holic! I'm thin but I want to eradicate that bad habit so when I'm an adult I won't have any regrets!!! Any tips?
Thank you!!!
Zabrina

September 14, 2013

Adrian Bryant

this here will kill cravings

September 14, 2013

Cody Minnick

Hey Im 14 And yes Im Overweight i weight 225 pounds how long would it take for me to get to 185 pounds

September 07, 2013

Adrian Bryant

expect to lsoe 10 pounds every 4-to-6 weeks

September 07, 2013

Caitlin

Hey Adrian,

I started exercising and controlling my calorie intake and had lost 8kg (17.6 pounds) in the past 2.5 months. Currently, I'm 65kg (144 pounds). I brisk walking about 1 hour four times a week. However, since recently, I am not losing any weight anymore. I would like to lose another 10kg (22 pounds). How should I go about? Please advise.
Thanks.

September 06, 2013

Adrian Bryant

then go here to keep losing weight

September 06, 2013


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