How to break out of a weight loss plateau or…

19 Ways To Lose Weight 3x Faster

1. HIIT

H.I.I.T or High Intensity Interval Training is a smarter way to workout where you lose weight faster simply by doing shorter workouts to burn more overall calories than your longer 40+ minute cardio workouts.

A group of women Lost 3 Times more fat doing ONLY 20 minutes of HIIT 3 days a week than a group of women doing the normal 40-minute steady pace cardio workouts like walking at 3mph

They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutesUNSW Associate Professor Steve Boutcher     see article

2. Workout Before Breakfast

Working out before you BREAK-YOUR-FAST or before your first meal is the most common sense way to burn more fat faster because when you don't eat for long periods of time…

Your blood sugar, insulin and carb/glycogen levels are all lower forcing your body to burn more fat because it's not a lot of blood sugar & carbs around to burn for energy. 2 ways to burn fat 2x faster in the morning

A Kansas State University Study (Wilcox, Harford & Wedel Medicine & Science in Sports and Exercise, 17:2, 1985) says a kilogram or 2.2 pounds of fat will be burned quicker exercising before breakfast or your 1st meal than doing the same exercise after a meal.

3. Wear a Weight Vest

Make yourself heavier to lose weight faster while you're working out.

Your body has to burn more calories, burn more fat or use more energy to move a heavier object. Wear a Weight Vest that weighs at least 10% of your bodyweight for the best results.

Use a book bag filled with weights or carry something if you don't have a weight vest like in the walking video below↓

4. Workout Harder &/or Longer

For example,

More ways to workout harder

5. Workout More Often

6. Do a Different Workout

If you've been doing the same weight loss workout everyday then over time YOU & YOUR body will get used to the same workout where you'll hit a weight loss plateau. At that point you'll need to do a completely different weight loss workout.

Here's a real world example of how this works…

I knew a lady who lost 25 lbs. walking on a treadmill everyday but after about 2 months she stopped losing weight. I told her to start doing something different like the Elliptical and she lost 7 lbs. her first 2 weeks after switching to the Elliptical.Adrian Bryant - Body Transformation Expert

7. 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.

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

Look at this to see why eating back the calories you burn exercising only makes you lose weight at a slower pace or not lose weight at all.

9. 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 because your body has to burn fat to generate enough heat (energy) to keep you warm as verified in this test where people burned 410 calories every 2 hours simply by sitting in a 66℉ (19℃) room.

10. Eat less

For example,

11. Try Intermittent Fasting

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

Intermittent Fasting 101

12. More Protein

Protein helps you lose weight faster in 2 ways

  1. Protein suppresses your appetite making you eat less calories. 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 about 260 extra calories per day eating more protein.
Type in how many calories you eat per day in the box below and then click the Enter button to see me how much protein you need to lose weight faster

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

13. Eat the Same Foods

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

14. Get Rid of False Fat

See 18 Ways to get a flatter stomach without exercise to get rid of your bloated stomach and excess water weight which causes you to put on "false fat" making you look fatter than you really are.

15. Are You Gaining Muscle & Losing Fat?

If you're starting to look better, look slimmer or if your clothes fit better even though your weight loss scale says you haven't lost any weight then That's GOOD NEWS because…

How to tell if you're gaining muscle & burning fat

Getting Out of a Weight Loss Plateau When Losing Last 10 Pounds

16. Deplete Glycogen

See How to Burn More Fat While Working Out. This is a good fat burning trick you to use if you have less than 10-to-20 pounds to lose.

17. Use a Fat Burner

Fat Burners like Lipo-6 or Hydroxycut will increase your metabolism, suppress your appetite, give you more energy to workout longer & harder to burn more calories and causes more fat to be burned when you're working out.

18. Yohimbine

19. Be Patient

More Tips

NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

1-40 of 377 Comments
Sandra N

Adrian- I really need some help I have hit a plateau and am 43 have thyroid problems and PCOS. Is there anything in addition to what you have listed I can try? I am bout to just give up trying. LOL

May 10, 2019

Adrian Bryant

lets start with the basics. what is your overall calroei intake?

May 10, 2019

Tete

Adrian I'm 40 years old just got diagnosed with type 2 diabetes I have cut sugar and carbs out my diet i even tried the keto diet I also exercise 3xs a week soo far in two months I only lost 15 pounds and now I been the same weight for the last two weeks why I'm not losing weight I'm doing everything I suppose to do!

May 06, 2019

Adrian Bryant

you did nothing wrong.

when you cut out sugar you cut out calories which lead to fat loss. you need to regroup and figure out how many calories you are eating now.

have you read this?

May 07, 2019

Lina

Good evening Adrian, I’m 14 years old and I lost 7 kg by doing you’re workouts. But now I went from 68 kg to 81 in 3 months by eating like crap every . Single . Day. Now I want to lose it and get back to my old weight ASAP. I want to do that before July 1st if possible. I don’t want an emergency diet, so what do I need to do? Monday 6 May it’s going to be Ramadan so I think that’s also a good opportunity to lose weight. And I’m able to do a workout session of 20 minutes a day. So what workouts do I need to do and when will I get back to my starting weight ? 68 kg . Btw I’m 160 cm

May 04, 2019

Lina

No I didn’t want a emergency diet because I don’t want to gain it all back.

May 05, 2019

Adrian Bryant

you wont UNLESS like with any other fat loss program,

you go back to your old habits of basically eating too much

May 05, 2019

Emily

Hi, so I’m currently 83 kg and I need to get to 69 kg for now. So my question is how long will it take me to get to that weight if I do this workout youtu.be/fX7-KjeDKzM once a day?( After that I reach 69 kg I will have to do another workout to get to 63 kg but this period of time I’m very busy so I can’t be active that’s why I chose this workout)

May 03, 2019

Adrian Bryant

What is your calorie intake going to be? see this

May 04, 2019

Emily

About 1000-1200 calories a day

May 04, 2019

Adrian Bryant

not very long and that'll be mainly b/c of the 1000cals. are you able to seriously sustain that low level?

May 04, 2019

Emily

Yes I’m able to do it because I had a period of time last year where I managed to eat 600 calories and lower for a whole month.
But how much is “ not very long “ ? How much in weeks or months?

May 05, 2019

Adrian Bryant

you'll see good results within a month

May 05, 2019

Emily

How much weight do you think I could I AT LEAST lose ??

May 07, 2019

Adrian Bryant

at least 5kg every 4-6 weeks

May 07, 2019

Sarah

Hello mate, I’d like to know what exercise could make me lose weight in 2 months. I tried doing this youtu.be/R_eKRAPDc1E but it’s just too hard for me, I tried to do it for 30 minutes, so I need another workout that I can do 4 times a week that can help me lose at least 8-10 kg in the 2 months, and I want to keep it off. Btw I need to lose more than 15 kg but for the 2 months I want to see how much I could lose.

April 24, 2019

Adrian Bryant

why not do that workout for 30min 4x a week? my other workouts are here

April 24, 2019

Catherine

How fast will a 176 lbs person lose weight? ( 36 lbs overweight )

April 21, 2019

Adrian Bryant

look at these factors but at least 10 pounds every 4-6 weeks

April 21, 2019

Leigh

Hi Adrian,
I am in desperate need of your guidance again .. November of 2017 you directed me towards a plan where I ate a serving of a fruit and a vegetable before every meal paired with a 1,200 diet and intermittent fasting and several of your workout videos. Well, from November (2017) to April (2018) I lost nearly 50lbs and I felt great. I had finally reached my goal weight - thanks to you. Then, in May I found out I was pregnant with our 2nd child. I exercised for the first 5 months of pregnancy and then my doctor told me if I continued to exercise, I would end up either losing the baby or on bed rest. So, of course I stopped. Well- fast forward- I had our little girl 10 weeks ago. For the past month I have been eating a fruit and veggie again before every meal, eating healthy, exercising 4 days a week and drinking a gallon jug of water a day. My goal is to lose 40lbs - However, this time around I am actually steadily gaining weight and I can’t figure out what I’m doing wrong. Could it be too soon for me to lose weight after the baby? Could the fact that I don’t get much sleep now effect my weight (on a good night I get about 4-5 hours of sleep)? I am truly at a loss and could really use your help.
Here’s a normal day for me:
11am – (1/2 an apple & 1 carrot) oatmeal and a protein shake
12pm – workout – generally 30 min of cardio and 30 minutes of super set or drop set weights
1pm – (1/2 an apple & ½ of a pepper) 6oz of protein (usually ground chicken), ½ cup of brown rice and 1 cup of a green veggie
3:30pm – protein shake
6:00pm - (clementine & celery or ½ avocado) – 6oz of protein and a veggie of some sort
8:00pm – light & fit 80 cal Greek yogurt
And then I fast from 8pm until 11am the next day

April 18, 2019

Adrian Bryant

check with your doctor to see if you are hormonally retaining any water or if you're on any meds to cause that because on 1200 cals ALONE will casue fast weight loss

April 18, 2019

Leigh

I thought that also about the 1,200 calories. I saw my physician this morning to have some blood work done (should have results back by Monday or Tuesday)- my Dr. said that it’s possible my body is in starvation mode and to add more calories (I’m 36yrs old, 5’6 and 191 lbs) He also suggested I consider taking phentermine 37.5 to suppress my appetite. I’m not a medicine taker and pills aren’t really the route I want to go.

April 19, 2019

Adrian Bryant

Most doctors have very little knowledge when it comes to dieting (long story short, they're not required to study a lot on nutrition) PLUS,

why would he prescribe an appetite suppressant if he says its starvation mode!?

please read this and have him read also. Im not trying to disrespect him becasue he's only trying to help.

think about your fat as backup energy you need to use by taking in LESS (eating less) or using it (exercise)

eating less alone will burn off fat WEIGHT. the only other weight you can gain is water weight or muscle gain

April 19, 2019

Leigh

I couldn’t agree with you more. I’m just going to keep doing what I’m doing and keep pushing through and eventually my body will get onboard lol. Thank you for sharing that article! It makes perfect sense

April 19, 2019

Thotiana

Hi so I heard that doing only HIIT workouts 4 times a week and a going on a diet can’t make you lose weight if you’re not really overweight like not more than 30 lbs, is that true? And what are you’re thoughts?

April 10, 2019

Adrian Bryant

not true at all.

you can lose on diet OR HIIT alone if you do it right

April 10, 2019

Thotiana

How do you have to do it right then ???

April 11, 2019

Adrian Bryant

Its common sense.

Now someone who is closer to their weight loss goal will have to dig in and do HIIT or LONGER cardio workouts to get the same calroie burn and/or

Lower their calorie intake even more,

If you're not losing weight or not losing fast enough its mainly due to your calorie intake

the HIIT or cardio is only needed to speed things up

April 11, 2019

Destiny

I work 12 hour shifts 70% of the week and I go to college pretty much never have time to workout so I am deciding to go with the water option which means drink more water and you will feel more full and eat less calories. I love water so it’s no big deal to me!

March 26, 2019

Olivia

Heyy, so a few months back, not long ago, like 5 month ago, I went from 76 to 68 thanks to you, but then my weight got stuck at 68 for really long time, so I started eating bad, it’s been a month since I did that, and now I’m back at my starting weight 76, I did this because I couldn’t take it anymore that my weight isn’t dropping, so i want to start again, and get to 60 kg ASAP i want it before juli, do you think that’s possible, and what do i have to do, please tell me because I’m getting really sick and tired like I WANT AND NEED TO LOSE WEIGHT! I will try to do HIIT workouts for 30-40 minutes a day, also I will try to eat less than 1500 calories. Btw I’m 161 cm

March 25, 2019

Adrian Bryant

60 before july is very doable

you're on the right track especially with 1500. just stay in touch when you need mroe help

March 25, 2019

Olivia

Hi Adrian,
So I heard that Ramadan is coming soon, so I’ve tried to fast 4 days, and I only ate 1500 cal at night. So basically a don’t eat anything the whole day till 7.30 pm. And stop eating before midnight. But Lost a bit of weight the first two days, the other two days I’m gaining them all back! And i was eating healthy things and I kept my calories at 1500, what’s the problem!? I didn’t workout because I didn’t really felt like working out while fasting the whole day.

March 31, 2019

Adrian Bryant

has your body compostion changed after gaining the weight back?

March 31, 2019

Olivia

What do you mean with that? Like if my body has changed? No not at all!

April 01, 2019

Adrian Bryant

let's back up, how much total did you lose and gain back?

for example if you lost 5 pounds and gained it all back WITHOUT a change in your body then that is GOOD NEWS!

that means you've gained some sexy muscle weight which takes up LESS space than fat

April 01, 2019

Olivia

Well my weight was 76.3 kg, I lost it and was eventually to 74.7 but then I gained it back and now I’m in the 75’s kg. While I was eating really healthy. But how is it good news if I only gained muscle , while I didn’t even exercise and I didn’t see ANY change in my body other than on the scale.

April 01, 2019

Adrian Bryant

ok, so we're talking about a small flucuation. try to check your weight once every 2 weeks OR NOT AT ALL.

my best advice is to use the mirror but looking over your past comments you said you ate the bulk of your calories at night (which is okay) but if weighed your self the following morning after this then you will always see these MINOR up and down weight losses and gains BECAUSE of water weight, bowels etc.

The 1500 alone will get you to where you want to go and use the tips on this page to get there faster.

I know it seems frustrating but hang in there and please comment again with your thoughts so I can continue to help

April 01, 2019

Olivia

Yes I know about that water weight , so I weigh myself everyday in the afternoon, because I don’t eat anything so the water weight will be gone by then. Also I tried looking in the mirror but I also didn’t see any changes so I started weighing myself everyday in the afternoon.

April 02, 2019


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