I've been on your plan for a week & have Only Lost 7 Pounds - What do I need to do to Lose Weight Faster Shay Cole

4 Steps to Lose 20 Pounds In 3-to-4 Weeks

(Play video or read below)

Dale lost 22 lbs. in 3 weeks
following these 4 steps

  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time.
  • Only use this plan if you're planning on losing weight for your wedding, reunion, vacation, trip to the beach, to make a weight class, to get a job or etc.
  • Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

1. Eat at least 2 raw fruits &/or vegetables before each meal

Quick Tip: Drink at least 8 oz. of water with your raw fruits & veggies to really kill your hunger.

Highly recommended before meals: Apples, Broccoli, Green Bananas, Carrots, Peaches, and/or V8 juice.

Hello Adrian, this is my fourth day on this diet & I look great. I am really happy. When taking veggies & fruits i am so full. thank you for you diet!Rose

2. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies

She lost 140 pounds on Adrian Bryant PlanShe lost 140 pounds on Adrian Bryant Plan

How She Do It?
She did the 20 minute walking workout in
Adrian's Fat Loss Plan 3x a week

Sample 300 Calorie Meals

I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour

3. Eat UP to FOUR 0-to-300 Calorie Meals a Day

I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009

4. Do This Workout

Do any of the fat loss workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week following these workout rules to lose weight fast.

Tip: Use Fat burners like Green Tea, Lipo-6 or Hydroxycut before your workouts to give you more energy to workout longer & harder to burn even more fat as you workout.

Show All 37 Workouts

So To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat 2 RAW fruits &/or veggies before each meal OR simply drink at least 8oz of V8 & then…
  2. You'll eat a 0-to-300 calorie meal.
  3. You'll eat up to 4 meals a day & you can optionally use an intermittent fasting schedule to lose weight faster.
  4. You'll do this workout plan

Has This Actually Worked For Anybody?

I lost 22 pounds in just over 3 weeks

lost 22 pounds in 23 days


I did the lose 20 lbs in 3-4 weeks program to make weight for my military weight in and I lost 22 1bs in just over 3 weeks. Thanks for helping me make my weigh in!

To me These aren't that impressive but I am proud that I did it in 23/24 days! Feel free to use them if you like, hope to look better in a few months, thanks for the advice on my new plan, and for being so generous with your knowledge.

Dale Mathis

She Looked Great On Her Wedding Day

wedding day weight loss

Hi Adrian!!!!

Wedding over now & thanks to your motivation I was able to lose a stone (14 pounds) and was much more relaxed with my body shape on my holiday & wedding day.

I think your amazing & will always refer to you as "my personal trainer" : ) thank you.

Helen Haddock

Lost 25 Lbs Before Wedding

Hi Adrian,

Your eliptical workout helped me lose 25 pounds before my wedding. You are a very good motivator and made the workout enjoyable. You can use my before and after photos if you wish to promote. You are the man.

David Fitzpatrick

She Lost 15 Pounds in 3 Weeks

she lost 15 pounds 3 weeks

My confidence is on the way up and I feel great. Just in time for my Stateside vacation in two weeks. Maybe I'll wear a bikini instead of a suit this time!!! Hi Adrian, I've attached my before and after pics. I put the same dress on for comparison.

Thank you so much for all your motivation and support. My 3 week 15lb weight loss pics

Fiona Davies

I Lost 80 Pounds

I lost 80 pounds using your diet where you eat veg/fruit with each meal. Thank u

Meredith Brown

It's working. I've lost 11 lbs in a week. My emergency was fitting into my ski boots that are super tight. Skiing for a week Feb 20th. So far, so good!.Hazel
I started on Monday June 29th and Wow I have lost 15lbs in one week and I am so excited in fact I have decided to continue with intermittent fasting even on the weekend. Shandelier
I followed the steps of how to lose 20 pounds in 2-3 weeks. So far in 40 days I have lost 30 pounds. It really works. Follow the steps and enjoy your new look!Michael Ritenour
Adrian, I have been following this plan for a week now and lost 9 lbs! Angela | 03/23/2009
I'm 27 yrs old and 5'6 in height. I was 190lbs. I read your article so i followed it. Now, im 169lbs!! I lost 2 inches also from my waist and my wife is so happy. Simon from the Philippines
Mostly I wanted to say thank you for creating this site. I can't believe how easy this is to do! I've already lost 5 lbs in just 5 days and my brand new jeans are feeling a little loose. My determination is now coupled with extra motivation after seeing these initial results. THANK YOU SO MUCH! Nicole | 09/10/2009
I'm down 10 lbs in 2 weeks by using this diet. I'm feeling 100 times better about myself. I have more energy, and i'm seeing real results. Thank you so much! Nikki | 8/25/2009
You are just too good !! it has been 2 weeks since i started ur plan & I already lost 7lbs …its awesome thanx a million for ur site ! Sarah | 10/15/2009

Frequently Asked Questions

Will this work for me & How much weight will I lose doing all of this?

The amount of weight you lose and how fast you lose it doing this plan mainly depends on how overweight you are so the more overweight you are = the more weight you'll lose in 3-to-4 weeks on this plan and a good rule of thumb to follow is this…

  • If you're less than 20 lbs. overweight (you should be doing this weight loss plan here instead) because it may take longer than 4 weeks to lose your last 20 lbs. on this plan and…
  • If you're more than 20 lbs. overweight then you should seriously expect to lose 20+ pounds in 3-to-4 weeks but…

If you're more than 20-to-50 lbs. overweight…

  • Then you really don't have to do this plan and you can do 1 of the easier permanent weight loss plans here because…
  • If you're very overweight then you're going lose weight fast (like 20+ pounds in your first 3-to-6 weeks) no matter what plan you do.

You may want to look at…

Can I do this plan longer than 4 weeks to lose way more than 20 pounds?

Yes but remember: You're ONLY eating UP TO 1200 calories per day by eating UP TO FOUR 0-to-300 calorie meals (see steps 1-thru-3) so…

You should ONLY do this diet for longer than 4 weeks if you're able to effortlessly sustain a less than 1200 calorie diet without you constantly being hungry or thinking about food all the time because…

The Key to losing weight fast and keeping it off permanently is finding a diet (or a lifestyle change) you can stick to for the long-term and in most cases…

It's going to be real tough & take lot of willpower on your part to stay on a very low 1200 calorie diet for more than 3-to-4 weeks to lose way more than 20 pounds and even if do tough it out for longer than 3-to-4 weeks…

Then chances are you're going to gain back some or all of the weight you lost once get off the diet and go back to your old habits and that's why it's best that you use one of the permanent lifestyle changing weight loss plans here (especially if you don't have a weight loss emergency) to lose weight fast and keep it off for good.

You may want to look at…

Will I gain any weight back? How do I maintain my 20+ lb. weight loss?

Yes, you will gain some weight back IF you go back to your old eating habits but…

You can minimize your weight gain, maintain your 20+ weight loss or lose more weight by going on 1 of the permanent weight loss plans here after you've finished the 3-to-4 week diet.

Will this -1200 calorie diet make me go into starvation mode?
Absolutely Not! Read this to see why
Do I have to workout to lose 20 pounds in 3-to-4 weeks?

Depends on how overweight you are so…

  • If you're very overweight (like more than 50 pounds overweight) then it's very possible for you to lose 20 pounds quickly in 3-to-4 weeks without exercise but…
  • If you're not very overweight then you're more than likely will have to exercise (by using step 4) to actually lose 20 pounds in 3-to-4 weeks.

More Tips

Adrian Bryant created NowLoss.com

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Leave a Comment

1-40 of 4732 Comments
Amy herrera

You are an amazing and inspirational person! Thank you for all you do!

July 02, 2019

Adrian Bryant

you're welcome

July 02, 2019


Good morning,

I am 6'1 and weight about 250-252 lbs.

I want to lose 35-45 lbs by November. What plan do you recommend?

June 27, 2019

Adrian Bryant

this plan

June 28, 2019


Hey Adrian! Hey I’m on crunch time to lose weight and I was wondering if it would be more effective (and safe) if I could stick to a 500 calorie diet to lose weight quicker? What are your thoughts on that? Thanks!

June 13, 2019

Adrian Bryant

of course the 500 will more effective but the chances of you gaining back everything you lost + more is greater after you complete the plan

June 14, 2019


Hi Adrian, I am doing this plan but even more extreme because I don’t really go over 600calories. Nothing processes, literally raw veg and fruit plus eggs.
I have been doing your bedsheet workout (back to back) 40 mins a day and on average am losing about half lb per day. This is incredibly slow and I’m desperate. Need to lose 30lb in 30 days for a wedding!!

May 21, 2019

Adrian Bryant

what is your curent weight and height and how are you tracking cals

May 21, 2019


Hi Adrian, thanks for replying.
I am 29 yrs old, weight is 206lb and I’m 5”5.
Iv packed on 35-40lb in the last 18 months.
I track every morsel I eat through My FitnessPal app.
Please help me Adrian.
I’m desperate :((

May 21, 2019

Adrian Bryant

you could drink more water (at least 2 liters per day) to flush out any excess water weight but I doubt that is what is holding you back.

If you're eating 600cals then on that ALONE (even if its my plan, yours or whoever's) you should be dropping weight FAAST so,

lets try eating differrent foods that add up to 600 calories.

are you eating about the same foods everyday?

May 21, 2019


Hi Adrian,
I am drinking 2.5l of lemon, mint , ginger & cucumber infused water daily.
I am eating low carb basically eg. No bread, cereal, pasta, rice.
I intermittent fast and eat between 12:30-7:30pm
My meals are just a spinach salad & fruits for lunch, fruit and maybe 2/3 sticks of low fat cheese for dinner and a lotttta water.
I really don’t know why Im not losing rapidly.
Iv done many crash diets over the years, even water fasts lasting upto 2 weeks - could this be it?? Have I messed up my body??
Please help me Adrian, I NEED to lose at least 20lb and even that seems impossible. And no, I don’t look better in the mirror either!! :(((

May 22, 2019

Adrian Bryant

but if you're eating 600 calories then that ALONE should be doing it.

Are you currently taking any medications that may be causing you to retain excess water?

what about exercise? what is your workout plan like

May 22, 2019


I am a cardiac rehab patient, I weigh 245 pounds am 5'6" female will your plan work for me. How many calories a day should I be eating to lose 2 to 3 pounds a week?

May 08, 2019

Adrian Bryant

yes but you need to do one of my other long term plans. do this instead

this plan is for 911 short term weight loss

May 08, 2019


I want to know what meal plane should i do or do you have a meal plane you can recommend?

March 27, 2019

Adrian Bryant

I dont do meal plans but see this here to get a better idea

March 28, 2019

Hailey M

I have been doing this diet for one week on top of intermittent fasting and haven’t lost more than three pounds. I’m concerned I’m doing it wrong. If my raw fruit is strawberries, blueberries or anything like that what should it measure out to be one raw fruit bc those are small? Also if I’m putting fruit in my water before my 16 hour fast could that be messing me up?

March 25, 2019

Adrian Bryant

1. what is your current weight & height

2. the calories from fruit and veg are so low it will not ruin your weight loss not matter how much you eat

3. are you doing 0-300 cals after? how do you track cals and are you working out?

March 25, 2019

Hailey m

Current weight 211
Current height 5’6
Currently I am intermittent fasting so only eating in between noon and 8pm. I’ll eat two fruits/veggies before each meal such as apples, bananas, blueberries, pears, organges, strawberries, carrots, peppers, broccoli, cucumbers. Then I’ll follow with a 300 calorie meal that I track with my fitness pal. I do that 3 to 4 times a day. I am very busy so sometimes it’s not the healthiest such as bread with peanut butter and a granola bar, but I never exceed 300 calories. I also go to the gym about four times a week, I do the stair master, elipitical, and some weights. I don’t know what I’m doing wrong.

March 25, 2019

Adrian Bryant

as to what you outlineed, you're doing nothing wrong

on the calories ALONE you should be losing weight (so you're only losing less than 3 pounds per week?)

do you look slimmer? if so then you are also gaining muscle weight from the exercise (a GOOD THING) as it makes you look slimmer or make it seem like you've lost more than 3 pounds

are you drinking at least 1-2 liters of water per day?

March 26, 2019


I’m 14, 4’11” last I checked (possibly closer to or at 5’0” now), and around 145 pounds. Is it possible for me to lose 20 pounds and get down to 125lbs following this plan for 6 weeks?

March 16, 2019

Adrian Bryant

yes but what is your emergency? if you have none then do one of my other plans

March 16, 2019

Jacob Marko

Hey Adrian,
Jacob here once again. I noticed you don't have any weight lifting on here.. Should we be doing any moderate strength training? I was about to head to the gym now to do chest and arms. Can you let me know?


March 12, 2019

Jacob Marko

Yes, but I have a 3 week hike in a month I need to shed weight for, and that plan has me eating more calories. Should I do that one instead though? Trying to just lose as much weight as possible so I am not lugging it around such a large distance.

March 12, 2019

Adrian Bryant

well yes, in that case you should stick to the plan on this page to get ready for the hike and then switch over aftereards

March 14, 2019


Hello Adrian, what’s the time lag between the veg/fruit and the actual meal

March 07, 2019

Adrian Bryant

no time lag. just eat 0-300cals afterthe veggies

March 07, 2019


Hello Adrian I used to work out with you I ended up cutting back after I have my son now I am resuming that. However I would like to know how do I get rid of the muffin top and back fat? As I'm losing weight I'm noticing my skin is becoming looser in that area of my back. I am going to start your emergency weight loss program I have a vacation in approximately six weeks if I use that will that contribute to eliminating the back fat or at least slimming it down? Thanks!

March 03, 2019

Adrian Bryant

Yes: it will slim down as you lose weight all over

March 03, 2019


Hi, I've been doing HIIT since beginning of October along with healthy balanced diet and not one pound has fallen off. I have gained muscle, but can't seem to rid the fat?? I am 42 and gained about 25 pounds in a VERY short amount of time - like 3 months. I am sitting at 160 pounds currently, but have weight 135 for as long as I can remember. I am 5'10". Is it just hormones, slow metabolism? Do you think adding this to my routine will help? SO FRUSTRATED none of my clothes fit.

February 25, 2019


** Current calorie intake is probably around 1200 a day give or take

February 25, 2019

Adrian Bryant

you say 1200 but how do you track that?

February 25, 2019


Hi,I’m 30 5’9” and 168lbs I’d like to lose 20lbs quickly for an upcoming trip. However I’ve been already cutting down on calories and working out daily either gym or hot yoga and my weight doesn’t seem to want to budge at all really. Will this help me or could there be something I am doing wrong?

February 20, 2019

Adrian Bryant

so what is your current calorie intake?

February 21, 2019


Hi Adrian! I tried your plan back in 2012 and it did wonders for me! But now I’m back to square one. 5”5, 200 pounds. I’m trying to lose some inches for a friend’s wedding that’s in a week. Any suggestions for a fast weight loss plan? I’m not looking for long-term results for now, since I will be going back on your OG plan once the wedding is over.

February 15, 2019

Adrian Bryant

you're on the right page alreaady to make that happen

February 15, 2019


Love your Workits Adrian! THANK YOU!
about how many calories are burnt doing your 20 min ski step or jumping jack exercises? Cheers!

January 12, 2019

Adrian Bryant

burns about 100-200 cals every 10min

January 12, 2019


I'm 31, 6' and 3 months ago I was 220 lbs. I followed Simple Weight Loss System from other place, it worked and now I'm 200, I think I'm ready to start with some exercises. Is there any chance that with this plan I will losse next 20 pounds in shorter period than 3 months?

January 10, 2019

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