To Lose 50 Pounds In 5 Months…

how to lose 50 pounds
Sophie & Luis both lost over 50 pounds with this plan

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 50 lbs." and Do the workout below to lose 50 pounds in 5 months

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

To go from -to- pounds eat -to- calories per day &…

It Does NOT Matter WHAT or WHEN you eat (see why) as long as you're eating -to- calories per day so…

  • You may eat 2 VERY LARGE -to- calorie meals every 6+ hours or…
  • You may eat 3 BIGGER -to- calorie meals every 4-to-5 hours or…
  • You may eat 4 BIG -to- calorie meals every 3-to-4 hours or…
  • You may eat 5 smaller -to- calorie meals every 3 hours or…
  • You may eat 6 tiny -to- calorie meals every 2-to-3 hours or to burn fat faster…
  • Eat your -to- calories in 2+ meals on an intermittent fasting schedule

If you're unable to count calories… Use this diet to lose weight 50 pounds without counting calories

Track your calories

The -to- calories you're supposed to eat is only an estimate that's usually right in most cases because when you track how many calories you eat daily…

  • This chair trick tightens up your ABdominal muscles pulling them in To make your stomach flatter but,
  • Get Adrian's Plan to actually lose belly fat to TRULY get a FLAT Stomach.
  • You'll know exactly how much YOU need to eat to lose weight or you may discover you have to eat less than calories to lose weight or…
  • You may see you're able to get away with eating more than calories and still be able to lose weight but that usually only happens when you're working out more
  • Use any of these tools to track your calories and remember… You can eat anything you want, whenever you want & still lose weight as long as you eat -to- calories per day but…

To Lose 50 Pounds as Fast as Possible…

When you get down to pounds…

Workout Plan to Lose 50 Pounds

Show All 37 Workouts

Optional: On your rest days when you're not doing any high intensity fat loss workouts you can do lower-to-moderate weight loss activities for 15-to-90 minutes like walking or riding a bike because the more active you are + The more intense your workouts are = The faster you'll lose 50 pounds.

13 People Who Lost Over 50 lbs. Using This Plan

You've helped me lose 50 lbs!

lost 50 pounds

You've helped me lose 50 lbs! Can you believe it?! You are awesome! I started doing this program and AFTER!!! Wooohooo! 50 POUNDS!!! Thanks Adrian!

Tiffany Wait

Lost 60 lbs. in 5 months

Lost 60 lbs. in 5 months

I have lost 60 lbs total in 5.5 months following your plan

Update: Adrian I just want to shout you out on your 30 min elliptical excersise. Its amazing. Im already a success story of yours on nowloss and 30 more lbs lighter since i last reached out to you.

Thank You,
Luis Gaskin

Lost 77 lbs. in 5 months

Ebonie lost 77 lbs. in 5 months

Adrian, I found my pictures. I'm like crazy embarrassed, but happy to share them. I hope I can inspire other to begin their own journey to more healthy, fit and active lifestyles.

I'm now training for my very first fitness competition. Thank you for changing MY LIFE with Your site. Your amazing!!

Ebonie J

Lost 72 pounds

lost 72 pounds

The diet & workout from your How to lose 50 pounds in 5 months plan was so useful.

Erik Alpizar Reyes

From 225 lbs. to WOW

lost 84 pounds

Adrian, I LOVE YOU!!!

I stumbled upon your plan a few months ago and it has helped me shed so much weight. Over the last year I have went from 225 to 141. My measurements were 40-39-47, now they are 34-25-38.

Kimmie Brown

62 year old loses 50 lbs in 3 months

lost 50 pounds in 3 months

Yes go ahead and post my pictures if you like, I'm not much to look at, not sexy, not a muscle man or anything else. Just a regluar "62 yr. Old Fat Man" who decided to change my life style and take some good advice from and see where I could go with it.

I just wanted to make my girl proud of me and be able to go for a walk to somewhere other than the fridge without huffing and puffing and having to stop for a rest every 100 feet while she stood there waiting for me.

I was 273 pounds of fat when I started Jan 1st 2011, and now weigh 221 I know its only 50+ pounds but I sure worked hard and followed your advice to lose it in a fairly short time.

If I can do it anyone can. I was an old TV couch potato with a beer in one hand and an 18 inch pizza in the other and would make 5 or 6 trips to the fridge even in the middle of the night to eat what ever I could find.

From the pictures you can see what your good advice did for me and I am not done yet. Thank you so very much for that "Good Advice" on

Jim Elliott

Lost 83 Pounds in 6 Months

lost 83 pounds

Update: 100 Pounds Lost

With your HELP! I kept going. From 248-to-147. Thanks for the motivation!! KEEP UP THE GOOD WORK WE ARE WATCHING!!

Mrs Collins

Lost 50 Pounds!

lost 50 pounds

Hi Adrian, first of all, i want to compliment and thank you for all the work you put into . It's a great tool for people like me in their battle against weightissues.

I've been using your plan, and over the past year i lost 22kg, and I've been able to keep them off. I've been reborn and really love sports again, so much that i have applied for the firedepartement here in Antwerp (Belgium).

Sean Guinness

Lost 51 Pounds & 34 Inches!!

lost 51 pounds

Omg!! I can't believe it! Googled how to lose lots of weight and found you for the how to lose 50lbs & in 6months I've lost 51 pounds and 34" all over!

Thank you
Sophie Palmer

65 Pounds Lost in 4 months

lost 65 pounds

These are my results from doing your plan. A total of 65 pounds lost in 4 months. People that haven't seen me for a while are in shock of my transformation.

Garry Keller

Lost 80 Pounds

lost 50 pounds

50 Pounds lost so far thanks to your plan but I really lost more than 50 pounds but not exactly sure since I stopped using the scale after I would get discouraged because sometimes I'd lose weight and the scale didn't show it.

UPDATE:Last time I wrote you I lost about 50 now I'm down over 80 I'm looking to becoming a personal trainer soon thank you for your free help you've inspired me to help people and without I wouldn't have lost a pound

Brandy Cory

101 Pounds Gone & Still Going!

lost 101 pounds

Hey Adrian, I hope you remember me!!

Look at the success you've help create. I lost 66 pounds going from 274-to-208. You have been everything to me & I still go to the website for any questions I have. Everything you've taught me is a way of life to me & anything else feels foreign.

Update: I've now lost 101 pounds

lost 101 pounds

Millicent Jefferies

See more before & after pictures of people who used this plan to lose over 50 pounds

If you're having trouble losing 50 lbs.…

More Tips

Adrian Bryant created

Adrian Bryant

Leave a Comment

1-40 of 2541 Comments

I’m new pescatarian and I work out three times a week. I am gaining. Please help!!

July 17, 2019

Adrian Bryant

do you know how many calories you're eating

July 17, 2019


I've been using your diet plan and just walking 20 min a day a few times a week (I hate exercise). In less than 5 months I've lost 43 pounds. My husband follows the diet and lifts weights and has lost 57 pounds. We love all the info on your website. Thank you so much!

May 17, 2019


Hi Adrian
I currently weigh 230 pounds. I’m 5’3 and will be fasting for the next 25 days due to Ramadan.

Do you recommend following a keto diet while doing your 20 min jumping jack videos every day?

I need to lose 50-80 pounds by August.

May 11, 2019

Adrian Bryant

keto is okay but overall your success will come from the total amount of caloires you eat and KETO may help to keep your calories down

May 12, 2019


I'm 67 and have been on every diet since about 10 yrs old..for the last 60 days I've done IF using the EODD advice of 500 cal every other day then eat whatever I want(per book)..I'm only down 7 lbs,so..guessing this isnt working..I like the 500 day and can sustain it but then I go crazy on the other please

April 24, 2019

Adrian Bryant

If you can't sustain the 500 daily then switch to this more sustainable diet

April 24, 2019



Hi, I'm a 43 yo woman that's 5'3 and 153lbs. I do strength training 4 days a week, and was spending a 1/2 hour on my elliptical for the other two days, not doing a HIIT routine, spending 1 min doing each level from 1 to 8 back down to 1, back up to 8, then back to 1. I just started your 10 min elliptical last night, after my strength training. Which of your programs would you recommend for 35 lbs of weight loss, without defeating the purpose of strength training. I want to lose body fat without losing muscle. I don't count calories, but have lowered calorie intake. I drink black coffee in the morning, and nothing but water after that. I eat a salad daily at lunch with a homemade Italian dressing that includes water, EVO, and ACV. I started the strength training program the beginning of Feb, started my 6th week yesterday. Numbers on scale are going down slowly, but I do notice that I am slimming down. Any suggestions you have would be greatly appreciated. I am doing alli of this at my house, I have a Smith machine, free weights and elliptical. Thank you for your time.

March 18, 2019

Adrian Bryant

the plan on this page will help with 35 pounds and,

your muscle will not be affected (its very hard to lose muscle)

If you're noticing you are looking better then ignore the scale. that just means you are burning fat + gaining/maintaining muscle.

If you want faster fat loss results then you can of course do HIIT more days per week and/or watch caloir intake

March 18, 2019


Thank you so much, I greatly appreciate it!

March 18, 2019


52 years old. 295 pounds. I'm insulin dependent (Type 2) and taking a bunch of meds that I want to get off of. Trying to lost at least 50 and up to 100 pounds. Active per activity, but not in working out. Challenge is to eat on the go all of the time. I'm not looking for a quick fix, but for a lifestyle change.

March 06, 2019

Adrian Bryant

you're on the right page

March 07, 2019


Hi Adrian! Just wanted to ask you what your thoughts were on meal replacement shakes (such as slim fast advanced nutrition)? As long as your within calorie count could replacing two meals a day help speed up weight loss? Thank you!

January 20, 2019

Adrian Bryant

Yes, MRPs are fine as long as it fits in the calorie intake

Using the MRPs will not help speed up weight loss UNLESS they supress your appetite enough to make you eat less calories

January 20, 2019

Allie E.

When you follow your weight loss plan.. how can you tell which calorie count to follow? The first or second number? Mines say 1374 to 1797..I do not know which one to use as a meal plan figure.

January 10, 2019

Adrian Bryant

Both, you just eat any number of calories ranging from 1374 to 1797 calories.

to make it simplier for you I would start off with 1797 (1800)

January 10, 2019


I’m going to start this diet plan and going to add workout 3days lifting weight and 3days hiit
Will I get same result or because I’m lifting will delay the proses.I just find out I have 46%body fat

November 10, 2018

Adrian Bryant

same fat loss results but the scale may not move due to muscle gain but you will look slimmer in the mirror

November 10, 2018


Hi Adrian! I am a 5'4 female and weigh 158 lbs. I would like to lose 45 pounds within the next 3-4 months, as that is when my SO comes home from the military. Is it possible? How can I speed up the weight loss so I can reach my goal? Does it matter where the calories come from? Thank you!

October 11, 2018

Adrian Bryant

the plan on this page will do that. ddoes not matter where calories come from

how to speed things up but I think this page is fast enough

October 11, 2018


Hi Adrian. I started HIIT elliptical workout for 30 minutes for 5 days per week. I am extreme pear shaped body, so does this workout help me to lose my heavy lower body ? Any advise please or which workout is good for my shape ? I eat clean food, but because I am 47 years old I don't find easy to lose weight. Thank you in advance.

October 02, 2018


Sorry Adrian, I am 190 lbs for the moment.

October 02, 2018

Adrian Bryant

there's no such thing as "lose weight for my body type"

Your belly, hip and thigh fat are usually last to go. Any diet, HIIT, exercise etc burns fat all over.

So in summary this plan will work for you or any fat on your body

October 03, 2018


Thank you very much and have a nice day.

October 03, 2018


Hi Adrian. Is it possible to lose more than 50 pounds in 6 months? If so, what can I do?

October 01, 2018

Adrian Bryant

you can do this to lose 50 in 6 BUT how fast you lose mainly depends on how overweight you are

October 02, 2018


Hi Adrian,

I have been following this site for years (it's bookmarked as a fave) and I've finally decided to take the plunge and change my life by following your guide. My question to you is: I have Graves' Disease (which is an autoimmune disease that attacks the body, specifically the thyroid) that causes my heart rate to skyrocket when doing strenuous exercise. Is there anything low impact that you can recommend that won't raise my heart rate too high? Or should I just stick with trying to stay within my calorie range on my diet?

Your feedback is appreciated.

August 27, 2018


For reference: I'm 5'2 and 200lbs.

August 27, 2018

Adrian Bryant

the calorie range is important for anyone regarless but do this for low impact

August 28, 2018


Adrian, are there any specific types foods to avoid for weight loss or as long as you count their calories you should be fine? Also, does volume of food have an impact as well? I wasn't sure because 3 cucumbers probably has less calories (but more volume) than a slice of pizza but that pizza would take up less volume. Thanks!

August 17, 2018

Adrian Bryant

yes, you SHOULD be fine but avoid these foods ONLY Because they casue you to eat too much and gain weight or not lose as much weight.

Pizza is fine but usually you can't eat that much pizza ithout going over your calorie limit

August 17, 2018


Hello Adrian, I am entering my last year of high school and it starts in 3 weeks, I found your website and channel in the beginning of last July, I tried doing your workouts and eating right but my parents won't allow me to go on strict diets or do intermetting fasting because of my health, I gained 2 pounds from these 2 months and I feel that i wasted so much of my time and I feel depressed. I currently weigh 253 pounds, I just want to lose weight until my school year finishes . If there is any advice you can offer, I will be very thankful.
Thank you.

August 13, 2018

Adrian Bryant

show your parents this they should have no prolbem with you doing that plan

August 13, 2018


I have been doubting myself for too long. I'll never give up, I can still make a difference, I need to lose weight. I have to lose weight!!!!!!

August 14, 2018


Hello I am 205lbs, I reached a plateu and as much as I do not want to rely on fat burners I need a boost. I currently take garcinia cambogia. I battle with leaving sweets alone and it shows mainly in my stomach. I workout 4 to 5 days a week for at least an hour at the gym and bike riding. I eat healthy drink nothing but water, I feel that at the moment I cannot get out of the 210lb range. Please help me on a supplement, when it comes to everything else I am fine.

July 25, 2018

Adrian Bryant

a supplement isnt going to boot you out of your plateau. have you tried this yet

July 25, 2018


all ya encourage me. I just started going healthy on June 4th. I am 4'10'' I have been going to the gym every night after work. I work out for 2 hrs. Cardio and weight lift. My weight on June 4th was 191 and today is 6/27/18 my weight is 184. I like to drop 50lbs by Nov, and by March 2018 I am hoping to be 100lbs. I want to be tone and continue to weight lift. I have been doing my calorie count. I try to stay at 1,000-1,500 daily with excersise.

June 27, 2018



I started my weight loss journey 7 months ago an I have lost 55 pounds so far, but for the last two months I have been going up and down the same 5 pounds. I lost the weight with mostly calorie reduction and cardio. I don't know what to do now. I currently weigh 160 and started at 212. I'm also a 5'2 female. I track my calories in my fitness pal and eat no more than 1300 calories a day. I also try to get as close to a 40/30/30 macro split plan. I would like to at least lose another 30 pounds. What would you recommend doing? I need help please!

June 23, 2018


Hello Adrian,
I'm Teja weighing 91kgs with 5.4 height.Im trying to lose my weight permanently 50lbs.I started your 50lbs plan three days ago. But there is no weight loss not even water weight loss. Please tell me what I should do to lose my stubborn weight.Im also doing intermittent fasting for 16hrs along with your diet plan And using my fitness pal to track my calories.According to my weight I'm having 1500 Calories per day.Is it more or less, please suggest me what do And how to do.Please help me in my weight loss Journey.

June 06, 2018

  • This chair trick tightens up your ABdominal muscles pulling them in To make your stomach flatter but,
  • Get Adrian's Plan to actually lose belly fat to TRULY get a FLAT Stomach.

Reviews | About | Contact
Terms of Use | Privacy Policy | Disclaimer
Write for
© 1996-2019
Vea la versión en español de