the NowLoss Diet or…

4 Steps to Lose Weight Fast Eating Anything You Like

Edward lost 132 Pounds on the NowLoss Diet
nowloss diet

1. Eat less than 2000 calories per day of anything you want because…

It's NOT WHAT You Eat that makes you fat or slim… It's HOW MUCH You Eat or the amount of calories you eat that makes you gain weight, lose weight or maintain your current weight.

Look at the picture below to get a better idea why it does not matter WHAT you eat…

eat anything you want to lose weight

So if we use the picture above as an example…

Since the average person who's trying to lose weight needs to eat more than 2000 calories per day to maintain or gain weight…

You'll easily lose weight fast eating less than 2000 calories per day no matter what you eat

Use the weight loss calculator below to get a better estimate of exactly how many calories you should start eating to lose weight…

Select if you're male or female, Put in your height, weight, age & then Click on the button that says "Tell me How To Lose Weight"

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

You need to eat less than  calories per day to start losing weight

2. Eat whenever you want

As long as you're eating less than 2000 calories per day It does not matter WHEN, WHERE or WHAT you eat.

Sue Lost 124 Pounds faster using Intermittent Fasting
Sue lost 124  pounds with intermittent fasting

3. Drink at least 1 liter of water per day

I had a client who lost 20 pounds in 1 week after adding JUST water to his diet. He was so bloated, his rings did not fit him, stomach was large, and socks would indent his lower legs when he removed them. Stew Smith, Strength and Conditioning Specialist (CSCS)

4. Track your calories

The most important thing when it comes to losing weight is how many calories you eat but on the flip side of that…

The #1 reason Why you can't lose weight is because you're not tracking your calories.

Use 1 of these tools like myfitnesspal.com or Lose It! to track of how many calories you're eating every day and then…

Look at the picture below to get a better idea of how to track your calories…

are you losing weight

Please Note: If you're eating less than 1500 calories per day and you can't lose weight then chances are you're not tracking or counting your calories properly so always triple check your calorie counts before you lower your calorie intake.

Optional: Track your protein to lose weight faster

You'll lose weight regardless of what you eat as long you eat less than 2000 calories per day but studies indicate You'll lose weight faster when at least 30% of your diet is protein because…

Type in how many calories you eat per day to lose weight 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

Don't eat back the calories you burn exercising!

See why it's absolutely insane to eat back the calories you burn exercising but When you're tracking your calories DO NOT eat back the calories you burn exercising unless you want to lose weight much slower or unless you want to waste your time exercising to lose weight like the guy in this video…

Before you get too excited about losing weight eating anything you want on the NowLoss Diet - Here's…

4 Reasons You Should Eat Mostly Healthy Foods

1. You Will Not Gain Weight

You can eat nothing but unhealthy foods and still lose weight as long as you eat less than 2000 calories but…

So unless you have a lot of willpower you'll need to cut back on how much unhealthy foods you put in your diet.

2. You'll Definitely Lose Weight Faster

Healthy weight loss foods fill you up quicker, kills your cravings & reduces your hunger keeping you satisfied much longer meaning you'll eat much less and lose weight much faster.

3. You Can Eat Much More

Healthy weight loss foods have a low calorie density meaning they pack a small amount of calories in a large amount of food vs. unhealthy foods that pack a lot of calories in a tiny amount of food.

For example, You'd have to eat 4 apples (1 of the best weight loss foods) to equal about the same amount of calories in 1 candy bar…

apple vs snickers calorie density

4. You'll Look Better Naked

This has nothing to do with losing weight but a diet of mostly unhealthy foods will lead to bad skin, wrinkles, acne and yellow teeth which basically makes you look older & uglier and common sense should tell you that bad foods will put you in the hospital much quicker than weight loss foods will.

Let's recap the 4-Step NowLoss Diet to lose weight eating anything you like

1. Eat Less Than 2000 Calories a Day

2. Eat Whenever You Want

3. Drink 1 Liter of Water per day

4. Track Your Calories

They Used the NowLoss Diet

Lost 132 Pounds to Weigh 132 Lbs!

Just want to give you the results of your HIIT workouts & Nowloss Diet plan. Edward Caezar Pababero

Lost 140 Pounds

I used the nowloss diet watching my calorie intake, Drank 80-to-100 ounces of water daily and I did high intensity workouts like thisAlexa Ahrionne

Lost 99 Pounds

I've used your NowLoss Diet + IF and lost 45 kgs (99 Pounds)Rudra Patra

"I'm losing weight STILL eating CRAP! its AMAZING!!"

lost 15 kg
I decided I wanted to try eating whatever I want and I'm losing weight STILL eating CRAP! its AMAZING!!

Thank you SO SO SO SO SO SO MUCH. I will NEVER be "fat" again thanks to you. This changed my life forever. Hopefully you see this. Have a great day. Bye. Neenee Kali

Lost 81 Pounds in 6 Months

lean to leaner
I believe in the NowLoss Diet because I did the same thing I could eat Apple pie and custard every evening lol - I lost 81lbs over 6 months Jammy Burrell

He lost 84 lbs. in 9 months

I used a lot of dieting tips (mainly the NowLoss Diet from your website) and used a lot of the techniques U showed in your videos. Thanks mate, Jake Payne

Lost 70 Pounds

I used the 2000 calorie or less method also and it worked for me!!!! Lost 70 poundsTay Pittman‎

Finally at 71kg

Following the NowLoss Diet along with this running workout helped me get down to 71kgManny Schellenberg

From 207-to-170

By just doing 20 min Jumping Jack Workout twice daily and eating from the nowloss.com diet I have gone from 207 lbs to 170 lbs.Adil Ilyas
Thank you so much for your "Now Loss Diet". I have been using it, eating whatever I want and have lost 31 lbs so far.Alecia
Damn bro thanks alot with your tips dieting! I lost like 40 lbs doing the fast food diet counting calories!Carlos
I have read alot of blogs and diet plans but nobody seemed to explain the thing with sugar and salt making you crave for food… They just said it will make you gain weight not because you will crave and EAT MORE but just by eating it it makes you fat thats what they said… and 1 word for Adrian - LEGEND ! You are my idol man Marian Atanasov

How Fast Will I Lose Weight on the NowLoss Diet?

That mainly depends on how overweight you are and these other weight loss factors but The less calories you eat = the faster you'll lose weight and that's why its important you eat more weight loss foods instead of these bad foods to control your hunger and cravings to keep your calorie intake as low as possible to lose weight as fast and easy as possible.

To Lose Up to 5 Pounds a Week…

Use the NowLoss Diet with these 10 Workout Tips to Burn 48% More Belly Fat

Depending on how overweight you are this fast weight loss pace of up to 5 pounds per week could last anywhere from 1 week to 3 months with your weight loss getting much slower as you get closer to your weight loss goal.

More Tips

NowLoss.com Created by Adrian Bryant

Adrian Bryant NowLoss.com

Leave a Comment

1-60 of 1020 Comments
Allison

Hey so i need to lose at least 20 kg to get down to the healthy weight and to not be overweight anymore, but on July the 15th I will be going on vacation for a month and a half , so by then I can’t be doing any workouts there, so I won’t be losing weight , and that is stressing me out. So what do I have to do. And how much weight do you think I could possibly drop if I do a HIIT workout 40 min a day for 4 times a week + a 1200-1400 calories diet? How much could I drop before July the 15th? I’m almost 20 kg overweight.

April 19, 2019

Adrian Bryant

its very possible for you to reach that goal on the plan you outlined but use this more complete workout & diet

as for your vacation you can still lose or maintain your weight with the right calorie intake

April 19, 2019

Jax

How much of hours or minutes do i need to do HIIT to lose weight?

April 17, 2019

Adrian Bryant

see this for long answer with more tips but 20-to-40 minutes per workout 2-4 days per week

April 17, 2019

Natalia

Do you recommend wearing a waist trainer ? And do you think it really gives results ? Like what does it exactly do ?

April 15, 2019

Adrian Bryant

NO. it will only flush out water weight so only use it to lose some temporary weight

April 15, 2019

Ellen

I heard that you can’t lose weight by only doing a diet and HIIT workouts 4x a week if you’re not more than 30 pound overweight. Is that true ?? And what do you think ?

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

Blossom

Hi Adrian! Just found your videos on YouTube and they're amazing. I currently weigh 58kg and I used to weigh 50kg about 6 months ago. How long would it take me to get back to that weight if I do your 20 minutes jumping jack workout every single day? I'm 5'2 and I plan on eating a thousand calories everyday.

March 31, 2019

Adrian Bryant

not long but why only 1000? do you think you can seriously sustain that?

March 31, 2019

Blossom

The weight-loss calculator suggests I eat less than 1,416 calories, so I decided to create a 400 calorie deficit. I think I'll be able to sustain it actually. Do you think that's too low?

April 01, 2019

Adrian Bryant

1416 is already the deficit and should work fast enough. If oyu think you cna sustain the 1000 then go for it

April 01, 2019

Chelsey

Hey Adrian, My name is Chelsey & I am a 28 yr old female & currently weight 229.5. I’ve been battling between the apple cider vinger drink and drinking a lot of water but i have really lost my the weight I expected to lose. I really need to lose 35lbs by May 25 For my sister beach wedding! Can you please help. I feel like i tried everything. I am helpless 😔

March 26, 2019

Adrian Bryant

there's nothing magically about ACV. have you tried tracking calories as laid out on this page?

March 26, 2019

Monique

Hi, i need to lose 13 kg, how long will that take?
( if I do 40-30 min HIIT workout a day for 3-4 days a week and eating 1500 calories)

March 21, 2019

Adrian Bryant

depends on your current weight and height

March 21, 2019

Monique

My current weight is 76 kg and height is 160.

March 22, 2019

Adrian Bryant

at least 6-8 weeks

March 22, 2019

Kimberly Steele

Hi Adrian! Ive been watching your videos and I really like your style. I'm a 60-year-old woman who has a degenerative bone disease and am "wobbly" (need to use a walker). I'm afraid of some exercise plans because I might fall, but I have to ditch 50 lbs. Because of high cholesterol I'm following a prescribed heart-healthy diet. I do have a recumbent stationary bike I use, and I can walk a bit and do some gentle floor exercises. I would be grateful for any help you can provide. Bless you!

March 20, 2019

Adrian Bryant

the #1 thing you need to do is outlined on this page which is tracking your calories

As for workouts, you need to figure out on your own OR with a physical therapist help on what you can safely do. here are my bike workouts and other options here you may find useful

March 20, 2019

Lucy

Hey Mate , well I need to lose some weight , but I keep on eating , like boredom eating , when I’m actually not hungry, that I just want something to eat . And like I eat healthy the whole day and then at when night I eat one single bad thing I start binging the fuck out of everything, causing me to feel miserable and nasty the next morning. Like I really want to lose about 15 kg or something, but that eating struggle gets me every time , I tried telling myself like “ I DONT EAT THIS SHIT “ but still it fails , please what can I do because I have to and need to lose weight!!

March 18, 2019

Adrian Bryant

start here with your addiction

have you tried comfort eating low cal foods

March 18, 2019

Lucy

Um yes i tried, but I live in a family were there MUST be something that’s high in calories were I snack on, and I can’t just get rid of everything because my fam will just buy more. 🤦🏻‍♀️🤷🏻‍♀️

March 18, 2019

Lucy

I can’t get into the link were do I need to start??

March 18, 2019

Adrian Bryant

try the link now

March 18, 2019

Jason medrano

Waz up man how can I lose 20 pounds

March 15, 2019

Adrian Bryant

by adding this to the diet on this page

March 16, 2019

Daphne

Hey adrian, i’m currently 75.1 kg and i need to get to 62 kg, how much weigh do you think i could get rid of each month by doing thie exercise [ youtu.be/R_eKRAPDc1E ] Every day but then for only 30 minutes.

March 11, 2019

Adrian Bryant

at least 10 lb or 4.4kg per month

March 11, 2019

Lola

Hi I am currently 160 lbs and I need to get to 140 lbs to have my healthy weight, so basically I am 20 pound overweight. What exercises do you recommend me to do while also eating 1400 calories a day. I need to lose all the extra weight so 20 lbs how long do you think it’ll take me with the exercise you recommend me?

March 05, 2019

Adrian Bryant

any exercise is good but do workouts like this for faster fat loss

March 05, 2019

Raksha

Hey i am 21 years old last year i had an operation and after that i gained extra 7kgs and it is difficult for me now to get back in the shape i was before i was always 50 kgs. How should i get rid of 7kgs and all the back fat that i have?

March 02, 2019

Adrian Bryant

by adding this workout to the diet outlined on this page

March 02, 2019

Molly

Good evening Adrian,
I’ve been exercising and eating 1200 calories for a long time now, but I just can’t see any change in my weight. I’ve been counting them correctly tho. So I’ve looked up at the internet, and many people said that my metabolism starts to slow down , by eating 1200 calories and exercising, causing my weight to stay at its place. So I want to know if that is true and what I’ll have to do.

February 26, 2019

Adrian Bryant

not true. see why

how are you tracking the 1200? even if it were true your metab slowed down it will never slow down so much you cant lose on 1200 + exercise

also, what is your current weight and height

February 26, 2019

Molly

I am 160 cm and weigh 72.8. But also my problem is that I’ve hit my plateau I guess, cause it’s been too long that my weight haven’t changed. I also looked at your tips for when hitting a plateau and also used them.

February 27, 2019

Adrian Bryant

so what are you using to track calories? have you tried eating different foods adding up to 1200 claories

February 27, 2019

Molly

I have been using MyFitnessPal and lifesum , and yes i tried eating different foods.

February 28, 2019

Adrian Bryant

ok, describe your exercise plan for me?

also, what percentage of your diet is protein (it shouldn't matter) but a higher protein intake will speed things up

February 28, 2019

Molly

Well i don’t really have time to exercise but lately i started doing your 1 hour long HIIT workout, but because I come late home I sometimes do it for only 30 minutes. My protein intake is like not really high because I don’t know foods with high proteins other than chicken breast, but I don’t eat that everyday.

March 01, 2019

Adrian Bryant

more high protein foods and if poissible do your workout before your 1st meal

March 02, 2019

Chloe

Hello Adrian,
I’m currently 72 kg and 160 cm. I’ve lost 8 kg earlier by your workouts. But my weight stuck for a very long time , more than 2 months, so I’ve been trying different workouts and tracked my calories (1200)but still it doesn’t help. Two days ago I started using the app lifesum to track my calories. But I just want to know what do I have to do? And is working out the key for losing weight ?

February 23, 2019

Adrian Bryant

either triple check that 1200 or eat different foods that add up to 1200 becasue on 1200 ALONE you should be steadily losing

February 23, 2019

Amanda

Hi Adrian can I lose weight on doing 20 min of your HIIT workouts if I’m not more than 25 pounds overweight?

February 18, 2019

Adrian Bryant

yes

February 20, 2019

Iilly

Hi Adrian,
I’m trying to lose weight about 8 kg or so but like my question is. People tell me I HAVE To exercise everyday to really lose weight. But I want to do your 1 hour long HIIT workout, were you say only 3 times a week. Is that enough to lose the weight? If not what do I have to do.

February 17, 2019

Adrian Bryant

more than enough. the most important thing is you track your calories to lose weight

February 20, 2019

Sabrina

My height is 5.7" and weight is 60 kg since 2016. Its been 2 years i m on the platue. I m following intermittent fasting but now i m not losing any weight nor inches. What should i do?

February 15, 2019

Adrian Bryant

are you tracking your total calories?

February 16, 2019

Ällia

Hi Adrian, I started doing this workout ( youtu.be/R_eKRAPDc1E ) and I’m only doing 4 sets because I really can’t do burpees I tried the chair burpees and everything but I just can’t . So I wanted to ask you is it okay to do only 4 sets without burpees . Or do you have something else that I can do instead of burpees so I will be able to do the full 6 sets .

February 13, 2019

Adrian Bryant

you can do extra ski steps, jumping jacks or squat kicks instead

February 13, 2019

Ällia

If I do that how much calories do I burn doing the whole workout ?
*Btw I’m 9 kg overweight*

February 14, 2019

Adrian Bryant

at least 500

February 14, 2019

Lara

Hey Adrain,
So I’ve been doing this workout (youtu.be/9V6MUqgtdfI) everyday for 20 minutes for over a month now and I haven’t really seen results , I don’t understand why because I am counting my calories correctly and I’m eating 1200-1300 calories a day, I’m 18 pound overweight so there has to be something that I can do to lose this because I’ve been struggling to drop those last pounds for more than 4 months now. Thankyou already!

February 08, 2019

Adrian Bryant

1. If you can do that workout everyday then the GOOD and BAD news is that it is TOO EASY for you.

2. switch to this workout and do it 2-4 days per week

3. BUT on 1200 cals alone you should lose weight without working out. how are you trracking caloreis

4. what is your current weight and height

February 09, 2019

Lara

Is there another workout I can do that is also very effective but less time? Because I during the day I have school and I’m back home pretty late.
I’m basically tracking everything I eat every meal.
My height is 5’3 and my weigh is between 149 and 152 lbs.

February 09, 2019

Adrian Bryant

You could do the first 20-30min of the workout I sent you or do 1 of the other ones here

I'm trying to get you to switch to a harder/more intense workout for you

As for your tracking, try eating different foods that add up to 1200 b/c like I said on the 1200 ALONE you would lose at least 1-2 pounds per week

February 09, 2019

Lily

The weight loss tracker here says that I should eat less than 1574 calories to lose weight, about how much do you think I should do? Because it’s like kinda confusing to eat 1574 calories, so should I do 1000,1200,1300,1400,1500 ????

February 01, 2019

Adrian Bryant

don't overcomplicate it. just simply start off with less than 1574 per day. some days you may eat 1200 and others 1500. just stay under 1574

February 01, 2019

Emma

Hello Adrian,
My mom is 43 years old and weighs 83 kg , and is about 165 cm. She is during the day at work and comes very late home so she never really has the time to workout, she also eats without limits. But a time ago she lost 10 kg but she gained back a lot because she doesn’t have anytime to go to the gym anymore and follow a diet. She really wants to lose weight , so what is your advice for her? And what would be good to do for her so she’ll lose the good amount of weight with a good diet??
Thankyou!

January 26, 2019


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