How to Lose Weight Fast in 2 Steps

How to Lose Weight Fast keep it off forever
  1. Use 1 of These 10 FREE Plans
  2. Get Motivated to Lose Weight Fast

Use 1 of These 10 Plans

Look thru each of these 10 free weight loss plans before you decide because you'll lose weight faster on the plan that best fits YOUR Lifestyle, YOUR Schedule, YOUR eating habits and YOUR Fitness level.

1. Lose 50 Lbs. in 5 Months

Ebonie lost 77 lbs. in 5 months
Ebonie lost 77 lbs. in 5 months on the Lose 50 Pounds in 5 Months plan

Use the Lose 50 Lbs. in 5 Months Plan

2. Home Weight Loss Workout

Anja Lost 98 Pounds
Anja Lost 98 Pounds using the Home Weight Loss Workout

Use the Home Weight Loss Workout

3. 95 Day Beginner Weight Loss Program

Use the 95 Day Beginner Weight Loss Program

4. Lose Your Last 10 Pounds

Marlene got back to 115 pounds
Marlene got back to 115 pounds on the Lose Your Last 10 Pounds plan

Use the Lose Your Last 10 Lbs Plan

5. NowLoss Diet

Jake Lost 84 pounds
Jake Lost 84 pounds in 9 months on the NowLoss Diet

Use the NowLoss Diet

6. Five Easy Diet Rules

Paul lose 75 pounds fast
Paul Lost 75 Pounds using the Five Easy Diet Rules

Use the 5 Easy Diet Rules

7. Lose 20 Pounds in 3 Weeks

Helen Lost 14 pounds before her wedding
Fiona Lost 15 pounds in 3 weeks on the Lose 20 Pounds in 3 Weeks Plan

Use the Lose 20 Lbs 3 Weeks Plan

8. Women: Perfect Body Plan

She turned into a model
Nozibele got back into modeling with the Perfect Body Plan

Use the Perfect Body Plan

9. Men: Get Ripped

how to get ripped in 6 weeks
Adrian Lost 41 Pounds on the Get Ripped Plan

Use the Get Ripped Plan

10. Belly Fat Diet

belly fat diet

Use the Belly Fat Diet

He lost 120 pounds on Adrian bryant PlanHe lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts
in Adrian's Fat Loss Plan 4x a week

Get Motivated to Lose Weight Fast

6 Tips to Boost Your Weight Loss

1. Set Your Thermostat to 66

2. 30% Protein

You'll lose weight faster when protein is at least 30% of your diet.

Type in how many calories you eat per day & 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

3. Intermittent Fasting

Read this or Watch Intermittent Fasting 101 below to see how to use Intermittent fasting to double your fat loss while you're on ONE of the 10 weight loss plans above

4. Weight Loss Foods

See the Top 16 Weight Loss Foods becasue did you know that eating cheese can boost your weight loss by 70% or that Broccoli stimulates enzymes in your body to burn more fat.

5. Use the Right Supplements

Use this guide to see Supplements that actually help you lose weight faster.


See 10 HIIT Rules to Burn 48% More Belly Fat or Play the video below for an example of a HIIT workout.

How Fast Will I Lose Weight?

It mainly depends on how overweight you are along with these other factors but generally…

But is it safe to lose more than 2 pounds a week?

Again, depending on how overweight you are It's going to be Hard for you NOT To Lose More than 2 pounds a week! Heck, You can Lose 5 pounds in 2 days just by making changes in your salt, carb & water intake!

Not only is it safe to lose more than 2 pounds a week it's almost unavoidable at the beginning of your weight loss plan so in summary…

To Lose Weight Fast,

1. Get Motivated

2. Use 1 of these 10 FREE Plans

  1. Lose 50 Pounds in 5 Months
  2. Home Weight Loss Workout
  3. 95 Day Beginner Weight Loss Program
  4. Lose Your Last 10 Pounds
  5. NowLoss Diet
  6. Five Easy Diet Rules
  7. Lose 20 Pounds in 3 Weeks
  8. Women: Get a Perfect Body
  9. Men: Get Ripped
  10. Belly Fat Diet

3. Use These 6 Tips

  1. Set Your Thermostat to 66
  2. 30% Protein
  3. Intermittent Fasting
  4. Weight Loss Foods
  5. Use the Right Supplements
  6. HIIT

More Tips

Adrian Bryant created

Adrian Bryant

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1-40 of 282 Comments

Sarah Robinson, SC, 65 years old need to lose 75 lbs in 3 months, which plan should I used, I have a spinal cord injury, but I am not going to look let that stop me. I have a goal in mind./

December 03, 2018

Adrian Bryant

try plan #2

December 03, 2018


"This is a great article. I would like to point out that in some cases, a low carbohydrate diet is only part of the weight loss puzzle for some people.

For anyone who is trying to adhere to a low carbohydrate diet without success, it may be beneficial to consider that there may be a problem in the gut, ESPECIALLY if you are suffering from depression, constipation, or having symptoms of autoimmune disease. In this case, it may be necessary to fix the gut issues before any weight loss can take place.

Good probiotics are often the missing link in many diets, but they can produce tremendous results in addition to a lower carbohydrate, healthy lifestyle with lots of green, alkaline vegetables and low-carbohydrate fruits (i.e. cranberries, kiwi, strawberries, grapefruit)."

November 30, 2018


Hello Adrian

I'm 40 years old man, 100kg, 184cm. I used to be an athletic person 5 years ago with a regular weight on 75kg, but I got hipotiroidism and I became sedentary, so it's a little hard start again.

Could you recommend me the best plan for me please?

Thanks for advanced!

November 01, 2018


Hi Adrian,

I'm 30y old, 5' 4", about 121lbs. Everyone calls me skinny but I know that just means I hold my weight well. Clearly my clothes from a year ago aren't fitting and I know my belly area can use some tightening, so I'm uncomfortable. I want to have a more svelte look in posture and in tone. I also want to fix myself up now so I can age a bit more gracefully. I'm busy at work and have very low energy (depression? bad eating?). Yet last I worked out I got feelings of panic and anxiety so I would like to be careful. Do I seem a prime candidate for any of your programs?

September 17, 2018

Adrian Bryant

of course you can do my plans and I think this belly fat diet is best for you

September 18, 2018


Hi Adrian.

I’m a second year college student (m/19yo/6ft/240). I’ve gained about 50 pounds in my first year and it’s made me very worried for my overall health and appearance. Which exercise plan/diet do you suggest? Thanks!

September 11, 2018

Adrian Bryant

anyone except #7

September 11, 2018


Hi Adrian,

I'm 29, F, 5'2 180lbs. My end goal weight is 115lbs but I have a special event in 5 weeks and want to lose as much weight as possible before then.
I'm wondering what plan I should use and also how much do you think I'll lose by my special event? I have no health issues or restrictions on working out besides being very out of shape and self doubt.
Also, I have large breasts and want to lose a lot of weight there.
Thank you for your time.

August 07, 2018


Hey Adrian I'm a 36 yr old truck driver. I'm currently about 345lbs. And I want to lose at least 85lbs. I've lost 40lbs so far but it seems no matter what I do my weight stays the same. I need help I have very little time at home and very little space around my truck and food is always a challenge. Can u help?

June 02, 2018

Adrian Bryant

the home plan is best for you considering you have little time

June 03, 2018

Mohammed Wasim

I weigh 99kgs with height of 5.10". My age is 30. Putting on weight was very fast. Can you please suggest me the plan to reduce the same.

May 16, 2018

Adrian Bryant

did you go thru the plans on this page to see which one is best for you

May 17, 2018


Hi Adrian,
I am 29 yrs old female 5' 4" weigh 158lbs. I want to reach 130lbs in 6 weeks with intermittent fasting due to Ramadan. Can you suggest me diet plan as wellas workout plan?

May 11, 2018


Hello - this seems like exactly the type of program that I'm looking for. But, I'm a little bit overwhelmed by all of the different options and I'm not sure which one will work best for you. Right now, I'm torn between "Lose 50 pounds in 5 months" or "Lose 20 pounds in 3 weeks". I have about 50 pounds total that I need to lose and I want to be able to maintain it. But I also have a vacation coming up at the end of June and I'd love to be at least 20 pounds lighter by the time that rolls around. Can you give me some guidance on which plan I should start with?

May 10, 2018

Adrian Bryant

use the 50 pound one. if you're that much overweight the first 20 will come off fast anyways plus the 50 plan is more permanernt since the other plan is mainly for emergencies

May 10, 2018


Greetings Adrian,

I'm male, 6'0" 244lbs, 25% body fat, and 52 years old. I'm no stranger to exercise as I have decades of actively lifting weights and martial arts. My schedule is very flexible as I work from home. I need help losing fat and lowering my total body fat %. My goal is 195lbs and 8-10% body fat. And, yes, I'd prefer to be on the fast track. What would be your suggestions for exercise and meal plans? Thank you in advance for your recommendations. By the way, I'll be more than happy to send you my before and after photos when I reach my goal.

April 28, 2018

Adrian Bryant

start here

April 28, 2018


I have a 6 year old and a 10 month old and I have just stop breastfeeding and I am now ready to lose weight and keep it off. I have been reading all the plans and information here and I want to know if this would be a good method for me to lose weight? I am currently 190 lbs. and I would like to get down to 155 lbs.

March 19, 2018


Hi! I am a female, 35 years old, 5'6 and weigh 265 pounds. I have a really important event in 3 months, is it possible to lose 65 pounds in that length of time? I'm on a huge budget working and going to school and with limited time to workout. Please help!!!

February 17, 2018

Adrian Bryant

its very possbile with this

February 17, 2018


How? Which plan?

April 13, 2018

Adrian Bryant

the plan to lose weight at home

April 13, 2018


Hi I'm 21 yrs old weighing 92.9 kg and have height of 1.7meters
Still I tried alot to lose ONLY belly fat and I am somehow busy and can get only 20 minutes of exercise in the early morning with no equipment. Any help please?

February 11, 2018


I am 65 year old female who weighs about 180 at 5’4” in height. Not very active and have had back surgery also have OPMD which is weakening of muscles which makes exercising harder but still need to do for slowing it‘s progress and lose weight before a wedding in May. I have cut carb and sugar intake a lot in 2 weeks and calories to about 1000 but not much weight loss yet. Mostly trying to follow Atkins way of dieting with lots of protein and veggies. What do you suggest that may work better?

February 04, 2018


Hello I’m a 13 year old girl and I weigh 122 lb. I’m a little embarrassed about my weight and want to lose about 29 lb can you suggest anything

February 02, 2018

Adrian Bryant

use this plan

February 02, 2018

Lose 10 pound fast

Great Article. This will help me in fitness or weight loss plateau, and help me to keep getting great results in terms of calorie burning, muscle strength, and fitness, for a toned, strong body!

January 09, 2018

Anjali Dharamshi

Hi Adrian,

I need to lose around 27 in about 3 months. Is it possible? If it is possible, how should I go about doing this while in school?


September 03, 2017

Adrian Bryant

the plan on this page will help you lose wight while in school

September 04, 2017


Thanks for sharing nice ideas of weight loss. Going with healthy diet is also good for over all health and weight loss.

May 20, 2017


Hey I'm trying to find a diet that will give me enough energy to workout , i work two full time jobs 16 hr shifts a day is there any workouts i could do or eat to get back an shape

May 07, 2017


Hi Adrian,

I'm a 34 year old female, weighting 290lbs. I'm 5'6 tall and urgently need to lose weight.

I've been intermittent fasting for 4 weeks now doing 16/8 and for the last week I've been consuming one protein shake before training in the afternoon and one after (100cals per shake). And I'm eating 1,000cals for my evening meal (protein, veggies, carbs). I'm tracking my cals on MyFitnessPal.
I'm working out with weights for one hour four times per week. Legs/chest and back/legs/arms and shoulders.

How long will it take me to lose 30 lbs?

April 12, 2017

He lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts in Adrian's Fat Loss Plan 4x a week

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