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

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1-60 of 357 Comments
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

Adrian Bryant

I would just weigh myself ONCE every 2 weeks and have you tried eatind different foods adding up to 1500 calories

April 02, 2019

Olivia

Yes I tried , and still it’s not helping. Is it because I’m eating late at night and not exercising that my weight goes up everyday or ??? Because I’m really getting frustrated about it like how the hell can I gain muscle without exercising ?!

April 02, 2019

Adrian Bryant

also, make sure you're drinking at least 1-to-2 liters of water daily to avoid water retention but let's back up for a minute

Is your weight still going up daily or weekly?

Again, the 1500 ALONE will do the trick IF YOU'RE ACTUALLY eating 1500. Im not doubting you're couinting them wrong but the packaging or labels may be misleading you.

double check the labels on the foods you eat to make sure everything adds up correctly.

1g of carbs & protein = 4cal, 1g of fat = 9 cals.see this

April 02, 2019

Olivia

I’m gaining about 0.10 kg everyday , by now I’ve gained more than 0.5 kg i believe. And I’m using the app called Lifesum to count all my calories, so I don’t count them myself the app does.
But I’m going to start over again I guess because it’s not working for me that fasting stuff, I’m just gaining that shit back instead of losing it. So from tomorrow I’m going to weight myself and then I’m going to do intermittent fasting , I’ll eat from 12pm till 9pm eating less than 1400 cal a day, probably 1350 or something also I’m going to be doing
the HIIT workout of yours, that is actually supposed to be 1 hour but I’m going to do it for 30 minutes or maybe 40 minutes. I’m going to be doing them on Thursday, Friday, Saturday and Sunday because then I’ll have a little more time off of school. Also instead of checking ONCE every two weeks I’m going to check ONCE every week, so every Monday, just because I just can’t wait two weeks and then get disappointed again :/

I would like to know you’re opinion on this plan and on what I should do differently than what I just said.
And I want to thank you so much for you’re time and attention, like you’re the realest out there 🙏🏼

April 02, 2019

Adrian Bryant

what you laid out would easily work for anyone and if someone came back to me after Xamt of weeks and said they gained weight from this then my answers would be...

1. did you track calories correctly? in YOUR CASE you may want to switch apps or do it by hand

2. are you retaining water? drink more water

And make protein 30% of your diet to speed things up and expect some (not massive) muscle gains

April 02, 2019

Olivia

Can I use the “ WHEY PROTEÏN “? Like I don’t really have a lot of things at home that have a lot of protein in it and I don’t know what to buy, so can I just drink the Whey protein??? Also how many grams of protein is 30% of my diet???

April 03, 2019

Adrian Bryant

yes for whey

use this tool to figure out 30%

April 03, 2019

Olivia

Omg I’m so so so ashamed of myself, but I just checked on the scale and my fucking weight is 77.7 kg. And I’m getting more and more down everyday realizing that I’m closer to my beginning weight ( 80 kg )instead of being closer to my goal weight ( 60 kg ) . Since I told you that I wanted to start over again 5 days ago a lot happened so I just binged tf out of everything, like what the fuck is wrong with me, I just want to lose weight and be comfortable to be me. I searched lots of information and all of it says that there is no way that I can lose at least 10 kg before the summer vacation in July the 20th. Like I just don’t want to give up, but I’m getting les and less motivated everyday just because of school and my grades and everything, like I’m ashamed to tell someone that I gained the weight all back after they’ve seen my hard work, like I gained fucking 9 kg back in less than a month, I went from 68 to 77.7. GODDAMN WHATS WRONG WITH ME. I just want to disappear and be nothing instead of going through all this. I just want to lose weight so I can feel good about myself , so I can get revenge from the hoes who made me feel like shit everyday because of my weight now. Please Adrian, can you give me a whole plan a can do , that CAN actually make me get into the 65 kg’s before I have the summer vacation. Because tomorrow i really want to do it , i want to get shit done , so I can show everyone that I’m not just a piece of fat shit.
Again, I know it’s not actually really okay to write you a whole story right here, but I’m just really afraid to tell anyone, and second of all , I don’t really have someone who supports me, so I just think you’re my only hope, since you helped lots of people.

April 08, 2019

Adrian Bryant

here's the plan and remember: if you can gain 9kg in a month you can damn sure lose it in a month

April 08, 2019

Olivia

But this is an emergency plan , I want it to be permanent, I don’t wanna gain it again.

April 08, 2019

Adrian Bryant

then simply switch to my other plans after the month

April 08, 2019

Olivia

So I can lose 9 kg ( 20 lbs ) in a month without exercising just by following this diet ?!

April 09, 2019

Adrian Bryant

no, exercise is involved with that plan

April 09, 2019

Louise

No, recently I started eating 1400, at first it was 1200. And yes it was one whole week straight eating like trash , too many calories, and then I ate some days some bad meal.

Hi, do you recommend the Keto-diet for faster weight loss?

March 17, 2019

Adrian Bryant

keto or any other diet (including intermittent fasting) will only work "faster" if it causes you to eat less calories so as for keto,

If you find it can keep you in the sub 1500 cal intake then go for it but I've heard keto is tough to stick to

March 17, 2019

Destiny

Keto put me in the hospital. DO NOT do it sista. It’s not worth it....

March 26, 2019

Louise

Hey Adrian, so about 3 months ago i asked you what to do because i didn’t lose weight for a very long time, and you told me to try and eat different foods that’ll add up to 1500 calories, well i did, i’m eating currently 1400 calories and i changed to to HIIT workout where i do it 30 minutes a couple times a week, but still my weight didn’t change, i was 69 kg , but now i’m at 74 !!! I ate REALLY bad for like a week because i gave everything up because my weight is now for more than 4 months the SAME!? But now i want to try again and get back on track, i have to weigh at least 63 to be okay. I fail litterally every time, but now i’m commited to it if it really works. Can you please help me get to my goal weight? Because i’m really anxious about it and because everyday i step on that damn scale my weight is either the same or it’s higher! I WANT THIS TO CHANGE , I REALLY DO! 😫😭

March 16, 2019

Adrian Bryant

to be clear, where you on 1400 for 3 months straight with just one bad week? and remember, its only a bad week if you eat too many calories

March 16, 2019

Lana

Hello Adrian, I saw that you have a HIIT video for one whole hour that consists out of 6 sets, but I want to know how many times a week I need to do it if I only do 3 sets a day that’s equal to about 30 minutes,And how much I could lose.

March 14, 2019

Adrian Bryant

still keep to 2-4 days per week

March 15, 2019

Liz

Hi , how many hours a week should I exercise to lose weight??

March 14, 2019

Adrian Bryant

the more the better but,

the less intense it is = the longer you need to do it to see results

the more intense like HIIT = shorter time for results

HIIT should not be done everyday and you will quickly find out why

March 15, 2019

Becky

Hello,
How much weight can I lose by doing a one hour HIIT workout 3x a week ,(1x each day)?
* I weigh 73.6 kg so I’m 13.6 kg overweight. *

March 04, 2019

Adrian Bryant

probably up to 5 first week and then the normal 10 pounds evrey 4-6 weeks

March 04, 2019

Lola

Hello Adrian,
How much weight can I expect to lose by eating 1400 calories, WITHOUT exercise. And how much I can lose WITH exercise. (I’m 22 pound overweight)

February 24, 2019

Adrian Bryant

1-2 per week without exercise. 2+ with exercise

February 25, 2019

Mia

Hey Adrian,
I’ve been doing your workouts for quite a long time and I lost around 6 kg in a couple of weeks, but then I suddenly stopped losing weight. I need to lose about 10 kg to get to the right weight.I tried to change my diet a bit, I even changed my workouts, but it’s been 3 months and my weight isn’t changing AT ALL. At the moment I’m doing your HIIT workouts 20 min everyday, but do you know why my weight isn’t changing and what I have to do because I’m stressing over it for soo long.

Thanks already!

January 22, 2019

Adrian Bryant

what is your current weight and height

also, what is your calorie intake

January 22, 2019

Mia

My calorie intake is no more than 1200,
My weight is between 68 and 69 kg , and I don’t know about my height but last time I checked it was about 162-161 cm

January 23, 2019

Adrian Bryant

1. triple check your calorie counts and/or eat different foods adding up to 1200 b/c on that alone you should lose weight

2. make the HIIT more intense. try doing longer, a different workout and or doing them 1-2x a day

3. use interm. fasting

January 24, 2019

Sofie

Is This a HIIT workout ?

youtu.be/sRDmKd5G8m4

December 26, 2018

Adrian Bryant

hell yeah! LOL

December 26, 2018

Lea

Do you think I need a rest day from working out? Like I workout everyday so basically 7 days a week, cause I wanna reach my goal quick, but I don’t know if I can have a rest day, like one day without exercising.

December 26, 2018

Adrian Bryant

rest day = YES for you not doing any HIIT

but light workouts like a brisk walk can be done daily

December 26, 2018

Leyla

What type of intermittent fasting is the best fat burner?
( 18/6 , 16/8 , 20/4 ? )

December 24, 2018

Adrian Bryant

All of them. the most fat is burnt when you end up eating the least amount of calories so usually,

the longer you fast = the less calories you will probably eat

December 24, 2018

Louise

Yes I am doing intermittent fasting with it.

And at first I was doing the ski steps workout 2x a day 15 min each. I lost with that 6 kg but stopped losing the weight. So I read that when I hit the plateau my body will get used to the same workout causes not burning enough calories to lose weight. That’s why I changed to do the jumping jacks.

December 21, 2018

Adrian Bryant

Yes, the changes are good whether it be a new workout, adding more time to your current workout and/or going faster/more intense but overall...

the calorie intake should never plateau especially if you're under 1500. that's why i say to 3x check those numbers and or eat different foods adding up to 1500

also, it's MORE probable that your weight loss rate has slowed down which is normal once you get close to your goal. for example, you may lose 50 pounds in 2 months but it may seem like forever to lose your next 10+ pounds

hang in there and keep asking me as many questions as you like until we figure this out and lastly,

Give you new calorie intake or diet strategy at least 3-to-7 days to work

December 22, 2018

Louise

Okay but do I have to do the 20-40 min workouts 2x a day and then everyday. Or do I have to do them 4x a week. Like what is better and we’re do I see more results?

December 23, 2018

Adrian Bryant

the more you do anything = more fat loss but with HIIT you only want to do it 2-4 days per week 1-2 times per day UNLESS...

you can truly give it 110% each session and usually you wont be able to.

I suggest you do longer low intensity workouts like a brisk walk on your days off from HIIT

December 23, 2018


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