The best diet plan you can follow to lose weight is…

ANY diet plan where you don't feel like you're on a diet so…

Any diet plan you can stick to for long periods of time without suffering or without using lots of willpower to help you finish the diet to reach your weight loss goal is going to be the best diet plan for you so…

Before you pick a diet plan…

Make sure your diet is based on common sense meaning…

UNLESS you have a weight loss emergency where you have to lose a lot of weight fast (like before a wedding, reunion or trip to the beach)…

Make sure you also see…

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Adrian Bryant

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1-40 of 398 Comments

Hello Adrian,

You have a lot of information on the website that I found really useful as I was reading it. I got some problems myself and haven't been able to find a proper diet to help me. So first of,I'm a college student living with parents so I don't dictate much of what I eat plus I'm really busy taking lots of classes. I do not eat fruit at all which is what makes everything I have tried so far fail. I'm currently 250 lb at 5'11..since I work out,I'm quite buff/bulky but curry some fat with a considerable amount of muscle that are visible. I want to lose some weight and become leaner/ripped without doing much calorie count since I do not cook and my mom does, without eating fruit but I can stop sugar and also while having a solid workout. Thanks in advance.


December 29, 2015


Thanks Adrian ! Quick question: how about a workout for a person in a situation like mine ? I have been working out for about 6 years now and all I seem to notice is a considerable amount muscle that I have put on over the there a solid workout I could follow along with the plan you proposed ?



December 30, 2015

Adrian Bryant

use this workout if trying to lose fat

December 31, 2015


Hi Adrian,

I'm from Canada and I've recently received a weight loss grant, meaning I will get reimbursed for the weight loss that I promise if I can achieve my goal.

I'm really scared to take this opportunity as nothing seems to work for me. I've been doing your fat loss workouts 3-4 times a week and eating healthy but don't see any changes.

I love your philosophy and know that you can point me in the right direction...Need your help!

December 04, 2015

Adrian Bryant

are you tracking your calorie intake

December 05, 2015


I am in need of a miracle, I hope that is you??? I am 5'3 226lbs just turned 40. I have tried every home delivery option. I have tried working with a personal trainer 2 times a week. I don't see results fast enough I give in. Potatoes, pizza, beer, all the bad stuff is my weakness. Please help me???

August 30, 2015


I have been checking back here all day. Is this where I will get a response?

August 31, 2015

Adrian Bryant

use this workout and this diet

September 01, 2015


Hi Angie:
I am 68 years old and I was 210 lbs, 5'4" in May, 2015. I decided to start walking every morning hitting a goal of 10,000 steps per morning and whatever I walked during the day (averaging 15,000-20,000 steps per day). I started to eat healthy by Having for breakfast a green smoothie and alternating from green to fruit and water. I drink an average of 8 glasses of water per day half of that is green tea with no sugar just 1/2 tsp of raw honey. I eat healthy veggies, fruit, lean meat, chicken and fish. I have a slice of pizza or cake once in a while. I don't starve and I am now 177 lbs. Have lost 4 in in my hips, 3 in my waist, 4 in my chest and 3 in my arms. You don't need anything special just discipline, healthy food and lots of water. No pills, no special diets mainly discipline. Hope that helps you.

October 01, 2015


Hi! I'm 18 years old and I just don't feel good about my body.
I'm 5 ft. 2 and my current weight is 127,87 pounds. My goal is 120 pounds. What would you recommend for me?
I reaaly can't afford going to the gym so it would have to be somenthing that I could do at home.
Thank you so much!

August 09, 2015

Adrian Bryant

this here will take you to 120

August 10, 2015


Hi Adrian,

I just stumbled across this blog and have been reading almost every page. I need help! I'm 28yrs old, 5'3 and 145 pounds. A few years ago I was eating very little and weighed 114 pounds. I was also running every day. Somewhere along the way I lost my motivation. I have a real sweet tooth and prefer eating smaller meals. I also enjoy cardio. What do you recommend?

June 22, 2015

Adrian Bryant

simply use this workout and this diet

June 22, 2015


Hi, I'm 23. 5'1" and 168lbs I had a baby 7 months ago and is wanting to lose the baby fat but in the past 3 months I gained 4lbs what kind of diet and exercise is best for me?

June 18, 2015


hey am 26 am 89kg am new to dis site so i want to loose weight am tired of seeing myself fat my clothes dont fit me i look different so i would like to start da diet plan i dont go to gym i just do some home exercise please advice what should i eat i want a diet plan

April 18, 2015


Hi... I'm 25 years old my weight is 109 KGs with hight of 180 cm.

I start my diet two weeks back but I don't feel that I'm loosing my belly fat it's look like the same, I'm going to the gym everyday and I'm working out really hard almost two hours cardio workouts and half hour bodybuilding, I know that my weight will be the same because of bodybuilding but I don't feel that I'm loosing my butt and belly fat, and it's not noticeable in my cloths.

I eat healthy food with good amount not much.

Can you please help me out choosing best diet plane for me?

Thanks in advance

April 06, 2015


Hi Adrian,

I'm 5'1 and my weight is 56 kilos. I do a desk job, but try to lead a very active life style and on the average workout 5 days a week.

I have a treadmill at home and combine it with body weight HIIT and cardio exercises.

Recently i found out that my Thyroid is underactive, and i'm taking a 25mg pill daily for that.

Based on this, what diet plan and exercise regimen would you recommend me? I would want to reduce my weight to 50 kilos.


March 25, 2015

Adrian Bryant

simply use this workout and this diet

March 25, 2015


Hi I need some help I'm 23 and5'3 I have pcos and I weigh 240 I have tried so many different. Things to shead this weight but I can't to find anything that works I eat a high protein,viggie low carb diet and avoid drinking sugary drinks I also drink lots of water and work out I need to lose this weight soon other wise I will be forced to have weight loss surgery and I don't want to have to go down that road

March 12, 2015


Dear Adrian,
Last time I came here you told me a diet plan to follow and few exercises to do.... I have been following them for past few weeks.... I was weighing 92kgs and now am around 84kgs.... I am happy with my progress... My goal is around 75kg as my height is around 175cm. I thank you for your motivation and your videos for this.... But am concerned about the look of my chest, it's been far long and I cannot lose the chest fat from der. Please help me because am getting embarrassed even though I see results in weight loss. I do hope u wil guide me. Cheers..... Kishen

March 10, 2015

Adrian Bryant

just keep doing what you are doing and the fat loss from your chest will come as well but you can also do the chest workout here

March 11, 2015


I am 21 years old my age is 5'2" and my weight is 70 I want to loose weight can anyone please help me in making me a nice diet plan please..

March 06, 2015


Thank you soo much

March 20, 2015


Hi Adrian

i am 5ft 4inches with 154 lbs. I want to loose 19 lbs. by June of this year. For the past 2 weeks i being doing your 10min. Bike Workout (Lose 10 lbs. in 10 days) 6 days per week along with watching my diet.

Please advise if I am on the right track.

February 05, 2015

Adrian Bryant

you are on the right track and use this diet

February 05, 2015


I do believe that I am in love with your site. Honestly and truly. I never really understood the whole concept of weight loss when it comes to calories in and calories out, until I came upon your website and now I actually understand. However, I do find myself to be a bit skeptical when it comes to being able to eat "whatever" I want as long as I stay in my calorie goal range and I will lose weight no matter what. So, here is my story, I used to be a healthy 145lbs (about 17 years ago) and then I got pregnant with my first child. I gained a lot of weight with that little boy, got up to almost 300lbs...but I lost it and got down to about 190lbs and then got pregnant again, I didn't gain quite as much with my second child, but still got up to about 240lbs (mind you, I am only 5'6") after she was born I got down to 190 again and just hovered there, no matter what I did I couldn't lose weight. I ate healthy, I worked out all the time, it just wouldn't come off and I was stuck there for a looooong time. Here I am years later and I have gained 100lbs this past year alone (I have to be honest, I have not been living the healthiest of lives) but now I want to lose it!! This time for good!! I am getting married in a year and I currently weight 319lbs and I want to lose as much as possible before my wedding (which will be in Las Vegas' Valley of Fire). Do you think that if I stick to the caloric information you give on your site as well as doing at least 2 hours of cardio a day and strength training 3-4 days a week I will be able to lose maybe 75-100lbs by my wedding day? It seems so unrealistic to me, but I figured I would ask. I will be obtaining a treadmill within the next couple of weeks as well as a recumbent bike, and I currently have a Total Gym as well as many other tools at my disposal for effective weight loss. Coming across your site has opened my eyes a bit and has given me a new found confidence. Any tips or advice you can give would be great...I can honestly say, your site gave me enough confidence to tell everyone how much I fiancee doesn't even know that :-)

February 01, 2015

Adrian Bryant

losing 100 pounds at your current weight in a year = no problem at all but you'll defintely lose more if you follow these workout rules here but you may want to wait about 2-to-6 weeks before using those rules until you work up to those intense workouts

February 02, 2015


Thank you so much for responding to me!! I think that you are awesome for what you are doing for people like myself. Thank you!!

February 03, 2015


Hi Adrian,

I lost over 50 since last feb. 2014. I am now 296 lbs. and im 5'11. I still have a long way to go..Im going to follow your bed sheet workouts and a few other videos from you..I desperately want to build a bigger but lol (lacking in that area)..should I wait until I loose so more weight before I start training the but area..or should I train the but area while im loosing the weight?

January 29, 2015

Adrian Bryant

you can start now but understand you wont see any results until you have lost most of the fat in that area. If weight loss is your main focus right now then I would focus on that more for now and work on butt later

January 30, 2015



i love your website very detailed. Im 5'2 262 and way over weight. I dont want to "diet" since that never works but need to lose about 120 lbs in 6 mths. is that possible? i have started counting calories and my set daily goal is 1660. do you think i should make it lower to lose more weight faster. I know i can eat whatever i want as long as i dont go past that set number. also my job is a desk job so i dont workout much.

January 27, 2015

Adrian Bryant

use this workout but there is no magic weigh loss number and it would be best if you used a range of maybe 1350-to-1700 instead of sticking to one number

January 28, 2015


Hey i am 16 yrs old 5'3 tall i weight 160 pounds and i want to reduce 50 pounds i do ski step 3 times in a day and 5 days in a week i want to reduce 50 pounds in 2 months is this enough ?

January 14, 2015

Adrian Bryant

you'll certainly lose a lot of weight fast at first but those last 20 may take longer than that

January 14, 2015

She lost 140 pounds on Adrian Bryant Plan

How She Do It?
She did the 20 minute walking workout in Adrian's Fat Loss Plan 3x a week

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