Break out of a weight loss plateau.
16 Ways To Lose Weight 3x Faster

leaner after losing belly fat
Adrian, I'm so HAPPY!! With your advice, I finally made it to 115 poundsMarlene Paiva
Lost Her Last 20 Lbs. of stubborn belly fat

6 Workout Tips

1. Make yourself heavier

When you make yourself heavier by wearing a weight vest or a bookbag filled with weights,

Your body has to burn more calories or use more energy to move a heavier object. Start off wearing a Weight Vest that's 5-to-10% of your bodyweight to lose weight faster when you workout.

How to make yourself heavier during a walking workout ↓

2. Workout Before Breakfast

Working out before you BREAK-YOUR-FAST or before your first meal burns fat faster because when you don't eat for long periods of time,

Your blood sugar is lower. Now your body has to burn more fat because it's not a lot of blood sugar leftover to burn for energy.

A Kansas State University Study says 2 pounds of fat will be burned quicker exercising before breakfast than doing the same exercise after a meal → 2 ways to burn fat 2x faster in the morning

3. More Intensity

MORE intensity not only burns more calories… It also creates a greater AFTERBURN where you burn more calories up to 48 hours after the workout is over.

4. More Often

IMPORTANT → Working out more often ONLY helps you lose weight faster when it adds up to being MORE intense and/or LONGER than your current workout routine.

5. Do a Different Workout

Doing the same workout everyday will eventually cause YOU & YOUR body to get used to that workout. At that point… you'll hit a weight loss plateau and you'll need a completely different workout. For example,

I knew a lady who lost 25 lbs. walking on a treadmill everyday but after 2 months she stopped losing weight. I told her to switch over to the Elliptical and she lost 7 more pounds her first 2 weeks!Adrian Bryant - Body Transformation Expert

6. Beat Your Last Workout

The quickest way to lose weight is to keep beating your last workout by pushing yourself more & more each time even if it's only by an inch.

  • Make each workout a tiny bit tougher than your last workout by doing any combination of 3-thru-5
  • Track your workouts (with a written log or app) so you'll always know how much more you need to do to beat your last workout.

6 Diet Tips

1. More Protein

Protein helps you lose weight faster in 2 ways

  1. Protein suppresses your appetite making you eat less. This study says you'll eat almost 500 less calories per day with more protein in your diet.
  2. Protein increases your metabolism because your body has to burn a lot of extra calories digesting it. These studies say you'll burn 260 extra calories per day eating more protein.
Type in how many calories you eat per day to see me how much protein you need to lose weight faster

Type in how many calories you eat per day here →

Eat at least grams of protein each day to lose weight faster

2. Intermittent Fasting

Intermittent fasting is a trick to burn fat faster while on any weight loss plan

Intermittent Fasting 101

3. Eat the Same Foods

Eating the same foods everyday will cause you to lose interest in food making your cravings go away. This'll bore you into losing more weight with no variety in your diet.

Guy loses 50 pounds on a Boredom Diet ↓

4. Don't Eat Back the Calories You Burn Exercising

This is why eating back the calories you burn exercising makes you lose weight at a slower pace or not lose weight at all.

5. Track your calories

If you've been losing weight working out &/or without counting calories but now you're stuck,

6. Eat Less

Your metabolism burns less calories as you lose weight. It takes less energy or calories (a lower metabolism) to take care of a lighter body so,

You'll need to eat less and/or workout MORE than you did when you lost weight to KEEP losing weight.

4 More Tricks

1. Spend More Time Under 66℉

cold exposure break weight loss plateau
Ray Cronise lost 27 lbs. in 6 weeks with cold exposure

Fact → The more time you spend in temperatures under 66℉ (19℃) = the faster you'll lose weight. Your body has to burn fat to generate enough heat (energy) to keep you warm.

See How to burn 500 calories without exercising for more cold exposure weight loss tricks.

2. Get Rid of False Fat

See 18 Ways to get a flatter stomach to flush out excess belly bloat/water weight or "false fat" that makes you look fatter than you really are.

3. Deplete Glycogen

See How to burn more fat while working out → This fat burning trick should only be used if you're having trouble losing your last 10-to-20 pounds.

4. Use a Fat Burner

View this post on Instagram

THIS IS MY SECRET WEIGHT LOSS INGREDIENT &, Get a 100-Day supply of PROLAB Caffeine for $8 on Amazon. To get the best results, Take ONE 200mg tablet 30 minutes 𝗕𝗘𝗙𝗢𝗥𝗘 𝘆𝗼𝘂 𝘄𝗼𝗿𝗸𝗼𝘂𝘁, BEFORE YOUR FIRST MEAL and, FOR EVEN BETTER RESULTS, After the workout, skip breakfast or 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗲 𝘁𝗼 𝗜𝗻𝘁𝗲𝗿𝗺𝗶𝘁𝘁𝗲𝗻𝘁𝗙𝗔𝗦𝗧 to keep burning more fat. DONíT WORRY, 𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲 + 𝗪𝗼𝗿𝗸𝗶𝗻𝗴 𝗼𝘂𝘁 𝘀𝘂𝗽𝗽𝗿𝗲𝘀𝘀𝗲𝘀 𝗮𝗽𝗽𝗲𝘁𝗶𝘁𝗲 making Intermittent Fasting (or Losing more fat over a longer period of time) EASIER. DONíT USE EVERYDAY! How quickly you build up a tolerance varies from person-to-person. Once you stop feeling energized, not getting the extra endurance & focus, you have 3 options, 1️⃣ Increase the dosage (NOT RECOMMENDED) or#adrianbryant 2️⃣ Stop using caffeine for about 1-to-3 days or even a week before you resume. 3️⃣ Only use Before @adrian_bryant HIIT Workouts. . . . . . . . . . . . . #caffeine #caffeinefatburner #metabolismbooster #burnmorecalories #weightlossthatworks #fatlosscoach #weightlosscoach #weightlossexpert #weightlosstips #weightlosstip #weightlosstipsforwomen #supplementsthatwork #weightlosssupplements #fatburner #fatburners #appetitesuppressant #burnmorecalories #adrianbryant

A post shared by Adrian Bryant : Fat Loss Coach (@adrian_bryant) on

Fat Burners increase your metabolism, suppress your appetite, give you more energy to workout longer & harder and causes more fat to be burned when you're working out.

Be Patient

  • See How fast you can lose weight
  • You'll lose weight at a slower pace and plateau more as you get closer to your weight loss goal.
  • It may take 10 days to lose your first 20 and 10 weeks to lose your last 20 pounds.
  • If you hit a weight loss plateau, Do any combination of the tips on this page and Wait at least 3-to-7 days to see if you broke out of your plateau or,

Did You Gain Muscle?

If you're starting to look slimmer even though the scale says you haven't lost any weight… You're probably losing fat & gaining more muscle (weight) → How to tell if you're gaining muscle & burning fat

More Tips

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