To Lose Your Last 10 Pounds of Belly Fat…

 lose last 10 pounds belly fat

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 my last 10 pounds" & Do the workout below to lose your last 10 lbs.

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

To get to pounds you'll need to eat less than calories a day

  • It doesn't matter WHEN you eat (see why) but you'll Lose your last 10 lbs. of belly fat faster eating your less than calories on an intermittent fasting schedule
  • It also doesn't matter WHAT you eat (see why) but when you eat more fat loss foods you'll easily lose weight without the hunger & cravings
  • Tip: Eat at least grams of protein each day to burn belly fat faster (see why)
  • Tip: Drink at least ounces of cold water each day to also burn fat faster (see why)

When you get down to pounds…

Eat no more than calories a day to maintain your weight and/or stay active by at least doing this easy workout program

Workout Plan to Lose Your Last 10 Lbs. of Belly Fat

Show All 37 Workouts

Remember: The more active you are + the more intense your workouts are = the faster you'll lose your last 10 pounds.

This Plan Actually Works

Marlene Got To 115 lbs. With Less Belly Fat

leaner after losing belly fat

I weigh 115 pounds after losing 20 pounds using this plan & these rules

Marlene Paiva

Adrian Got Under 10% Bodyfat

how i lost last 10 pounds of fat

I used many of the other tips & plans from to lose my first 30 Pounds but your lose the last 10 pounds of belly fat plan took my body from good-to-great!

Adrian Bryant

My Butt is Better Now

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt! My butt is better now then before because it's muscle.

Sasha Noneya

"After 5 Weeks of Your Plan…"

5 weeks last 10 pounds

I haven't been able to fit into this black dress for a year. I followed your plan but still allow myself a weekly treat. I LOVE how toned my body has become!

Happy for you to post the pics (minus my head, please!) Thanks again! I've looked at several weight loss/exercise sites and I can honestly say yours is the most practical, sincere and realistic one.

Thanks again
Sarah M.

Alyson Got a Much Slimmer Waist

Alyson lost more belly fat for slimmer waist

Hi Adrian.

I've been reading NowLoss for years. I really appreciate the time and effort you put in and that you respond to every comment. I fall off and on the fitness wagon but this is me now… Literally the smallest my waist has ever been.

Model Alyson Pink

I'm 115 lbs. down now!

Your advice was simple to follow and got me out of my rut! I'm 115 lbs. down now! To my goal!Losing weight is hard! The last 20 lbs. for me were the hardest till I took your advice!!

It went from being the hardest part of weight loss to being one of the easiest after This Plan spelled out step by step what I needed to do to change up my routine. It personalized the information just for me in a matter of seconds! How much easier does it get?!

Sarah T.

More People who used to Look Better Naked

Be Patient

When you're TRULY losing your last 10+ pounds of belly, hip & thigh fat where your bodyfat % is less than 15%… Expect to lose ½-to-2 pounds a week with some weeks losing no weight at all for 2 reasons…

1. You don't burn as many calories exercising

An overweight person will lose weight 2-to-3x faster than someone trying to lose their last 10 lbs. doing fat loss workouts because your body must burn more calories/use more energy to move a heavier body and this is why you can lose your last 10 pounds faster working out wearing a weight vest

2. You don't burn as many calories dieting

As you lose weight your metabolism slows down but this isn't a bad thing because your metabolism doesn't have to burn as many calories to maintain a lower bodyweight but once you're down to your last 10 pounds…

You won't be able to lose weight at the same speed eating the same amount of calories you started off with to lose your first 30+ pounds unless you cut your calories even more, do this workout and/or use these tips to increase your metabolism

Losing your last 10 pounds isn't tougher, it just takes a little longer because you don't burn as many calories with diet & exercise but…

If you're not losing at least ½ pound a week…

More Tips Created by Adrian Bryant

Adrian Bryant

Leave a Comment

1-60 of 882 Comments

Hi ive been struggling with loseing weight for over 2 years at my biggest i was 145 and lowest 115. Iam currently 129 with my goal being 125. Iam 5'5 17 years old and dont have a lot of time to workout with my main problem being my stomach.What workout plan do you suggest and have any tips.

October 23, 2018

Adrian Bryant

the plan layed out on this page is exactly what you need to do to lose last 4 pounds.

As for working out you need to do 1 of the listed workouts on this page for at least 20 minutes before your first meal.

October 23, 2018


Hi, I'm Romina, I'm doing Crossfit 6 days a week and I ate 2 time in the day one at 12 and other at 6 pm, I wake 8:30 and I go to bed a 11:30, my weight is 70kg, I've been doing this for 1 months and the last 10 days, and now I have more fat. I dont drink alcohol and I take Vitamin and Omega 3, I drink 2 lt of water everyday, I really try lost weight but I still the belly fat and my arms fat, can you tell me what I'm doing wrong, thank you

August 02, 2018

Adrian Bryant

what exactly is your calorie amount? its possible you could have gained muscle → 6 ways to tell if you're gaining muscle & burning fat

also, belly fat is the last to go as you lose weight all over.

August 02, 2018


Hi- the omegas may be affecting hormone levels and causing fat storage.

April 14, 2019

how many pounds should my weight vest weight for me to lose weight in 30 days?

July 16, 2018

Adrian Bryant

at least 10% of your bodyweight

July 16, 2018


Hey Adrian,

Thanks for all of the info!! And for putting your time into this... truly appreciated.

I’m wondering about calorie deficits. If I want to lose weight and I’m working out and burning around 500-700 calories a day, does your “only eat 1300 calories” apply or can I eat 1700 and trust that making up the difference with my workouts?

February 28, 2018

Adrian Bryant

you can do that but i wouldnt. see why

February 28, 2018

Terri Bussey

Thank you for all your advice!

January 13, 2018

Loren (girl)

Hello Adrian 😊 I just wanted to ask what is your general opinion on kettlebells. Everyone says it is great for weight loss but from what I have seen from the bodies of the fitness models who perform them on youtube, they all have very thick thighs. Are they related (cause I want a thin body including the legs). I

November 28, 2017

Adrian Bryant

yes, anything is good for fat loss. its all a matter of finding something that challenges you and you'll stick with

November 29, 2017


Hello Adrian,
How important it is to drink protein shakes just for fat loss with proper weight training and cardio , please

Thanks in advance

November 28, 2017

Adrian Bryant

calories are #1 but proteni does speed things up as proven here

November 28, 2017

Mina Bergman

Thank you for being you! I really need your expertise. I am 53 and I weight 199 lbs, I'm curvy without an onion. I have mucho belly, back, arm and chin fat. I eat all the time, mostly because I am bored. I am SUPER lazy. I know there is no magic bullet and I need to help me so I am trying. Any suggestions?

November 14, 2017

Adrian Bryant

start here

November 15, 2017


Hello there, I just found your website tonight and have been looking for a good workout plan. I am a 17 year old female. I am 5'1 and weigh almost 140 I would like to get back down to 120 which is what I weighed when I was a freshman. Would eating low calories and doing your workouts help me to lose 20 pounds? And if so how long do you suppose it would take if I do a workout 6 times a week/once a day.

August 30, 2017

Adrian Bryant

the plan on this page will take you to 120. the first 10 will come off much faster than your last 10 though

August 31, 2017


I am 38 .. 5’6 height and 143 pounds I have gain all this in last 3 years before I was 120 which was perfect ... even if I try these pounds don’t go no where plz help me loose only 10

April 29, 2018

Adrian Bryant

are you on the plan on this page

April 30, 2018


I been going up and down in my weight in the last 2 months.
I was at my last 5 lbs to lose, now I am back to 11 lbs from goal. It's been really hard for the last 10 lbs. I notice I crave sugary foods and stay tired. Any suggestions on a super food I can eat. What can I do??

Thank you

July 06, 2017

Chermeine Fermin

Hi Adrian

I am 18 yrs old , 5'3 , my weight is 180 pounds . I wanted to ask if I will follow all ur video routines to lose weight do I need to go to gym or not ? . And how to lose weight in just 2 months my goal is 140 pounds. And my meal everyday is half cup of rice with small portion of dish with 1 banana . And I ate only oatmeal in the evening and slimming tea. By the way I don't eat breakfast . is this working i lost 5 pounds in 3 weeks with exercise in gym . my pounds before is 190. please i need advice.

June 21, 2017

Chermeine Fermin

and I have a problem I have big arms not portion on my body. how to lose this :( And i have big abdomen and not tummy :(

June 21, 2017


Hi Adrian

I'm 5'5 140 can't seem to get over 140 unless taking a true mass. My goal is to be 140-150 but more curvier. My weight goes mostly to my stomach first then nowhere else a little to my butt and slim legs. My waist is wide and my stomach pokes out. I don't want to lose but I want to curve and tone up and slim waist about 5 inches

June 13, 2017


Hey Adrian,
I'm 20 years old at 5'4, I was originally around 180 from letting myself go and I lost weight and weighing in at 144.6 pounds as of today. My 21st birthday is in July and I just want to give myself a bday gift of flat stomach for the first time in my life. I'm currently intermittent fasting and counting calories and intake about 800-1200 calories a day, I feel as if I hit a platu and my goal is to get down to at least 120 pounds which I believe would be closer to having a flat stomach or less abdominal fat. I was considering taking lipo-6black and was wondering about your opinion on it ? I also currently do your 20 minute jumping jack workout at least 4-5 x a week I also read drinking cold water helps so I just started drinking ice cold water instead of warm. I'm stuck what should I do ?? I also workout from home and wanted my butt and arms to be toned/defined but I own no weights : (

April 06, 2017

Adrian Bryant

how long have you been stuck at 144

how do you track your calories

lipo 6 is good

April 06, 2017


Hi Adrian,

I used to visit your site and I even still have your CD you gave out before.
It helped me lose some weight.
Now through the years I gained weight and have decided to lose it all and really reach my ideal weight for my height 5'2. Which is 110. I've lost some weight and I'm currently 130lbs and I have a body fat percentage of 32% I have been trying to do the intermittent fasting and have been doing a lot of cardio and pilates. I've always wanted to lose the fat from my legs but when I do strength training my legs do slim down a bit but the muscles look more defined even at rest, so I switched to joogging and walking for now.
My problem right now as well is that I can't seem to get my body fat down and weight as well. I go back and forth from 128-130+ this week as well as my body fat. I've been eating less simple carbs and more vegetables and peas. I get protein usually from chicken and fish and eggs. Sometimes beef as I drink beef broth soup. Yet today when I checked my weight I gained 2 pounds and my body fat increased, I only started to eat a bit more and even snacked on some cashew nuts. I think I probably over did it with exercise (pilates,jogging,hula hoop) since I thought I could make up for the weekdays I could only do a bit of exercise.

I just couldn't understand how my weight and body fat would increase. My muscle mass is still the same though.

I'm not sure how to lose the last 20lbs anymore.

March 18, 2017

Adrian Bryant

#1. how do you check bodyfat

#2. what is your calorie intake

March 19, 2017


!. Body fat scales, It's not the most accurate but weighing in in the same time without having drinking water in the morning comes close.

2. Before 1100 calories. I've been trying to switch to a zigzag calorie intake from 1,100-1,700.

March 19, 2017

Adrian Bryant

1. I wouldnt even use those for % as they are only good for bodyweight

2. you didnt overdo it with exercise (meaning I dont think it cause you to gain weight [maybe muscle])

3. how do you track calories b/c you should see a diff. in the mirror as far as fat loss doing 1500 cals alone.

4. as for workout - I would stick to the workout laid out on this page

stay in touch and dont hesitate to ask for more help

March 20, 2017


Thanks Adrian,

I'll work on these exercises then. So I should simply stick to a diet of 1,200 calories at least? I usually go below calorie count sometimes and sometimes I over do it with exercise that I think I burned more than what I ate. But my weight stays the same.

March 20, 2017

Adrian Bryant

the less you eat = the faster you'll lose weight but i would only go so low if you're not getting hungery or have constant cravings

March 21, 2017


Hi Adrian,
I'm 6feet4 inch tall, 17 yrs male and i weigh 169 lbs.
I've got 5 pounds to lose.My maintenance calorie is 2200 and i'd like to lose 3 pounds each week.
Will i lose weight faster by eating 500-800 calories for only two days(i just wanna know if it will slow down fat burning) and 1500 calories for 5 days?........ I also do your HIIT workouts but i have no idea of how many calories i burn.
How many calories does your workouts burn?
_20 mins bedsheet workout
__30 mins jumping jacks workout
___30 mins fuck being fat workout
and 30 mins killer bike workout.

How much water should be drank to flush excess sodium? (how much water per mg of sodium)

March 02, 2017

Adrian Bryant

I think its 1 liter for every 2 grams and my workouts burn 100-to-200 calories per 10min

March 02, 2017


I love your videos, such great motivation for me! I'm 5'11". 175lbs and 20% body fat. I'm just trying to burn fat and get into shape! Any tips for a guy who isn't really overweight, but is over fatty?

February 13, 2017

Adrian Bryant

in your case the plan on this page is just right for you if your goal is to lose your last bits of stubborn fat

February 14, 2017


Hi Adrian, I'm 5'4, 142lb, and i want to lose 10lbs. I have been watching what I eat and I have been burning calories to create the deficit of what it should be to lose at least a pound a week, but I've actually gained a pound. Its a little discouraging, do you have any suggestions. I use the fitbit charge hr to track my calories in and calories out. I also try and reach the daily goals on the tracker to maintain at least 10k steps a day as well.

February 09, 2017

Adrian Bryant

outside of 10k steps are you doing any other workouts and has your protein intake increased

February 09, 2017


Hi Adrian, I have been doing cardio at the gym 3 days a week. I haven't increased my protein intake. I usually get about 20% of my daily calories in protein.

February 09, 2017

Adrian Bryant

increase protein to at least 30% and use this workout plan

February 10, 2017


Nice 👍 page guys. Rarely find positivity on the internet anymore.

December 29, 2016


I am 4'10 a D I weigh 108 but I want to get back to 100lbs in about a month I rarely have time to workout since my job is like an hour away plus I'm in school full-time. So how can I lose this stubborn belly and thighs?

November 26, 2016

Adrian Bryant

the plan on this page is your best option to get back to 100 but being at an already low weight you're going to need exercise to get off that sutbborn fat

November 26, 2016


Okay so I am 19, 5'5 and I weigh about 145-150. I was 130 before I got hurt. I tore my ACL in my right knee so workouts are a no no right now. I was wondering, is there any meal plan I can use to simply drop weight without the workout? I am an athlete and I have heard over and over that it's not fully about your workouts, it's more about your diet. If you can help in anyway it will be greatly appreciated.

October 03, 2016

Adrian Bryant

the diet on this page will work but see this for workouts you can do while injured

October 03, 2016


I'm akash. From india.
I'm 5'5. And of 154 pounds.
I'm 20.
I exercise almost daily.
But i am unable to loose my weight.
Please help me.

September 20, 2016


Hi, I'm Mili 5'0" and weigh 123 pounds. I'm a college going student and have gained 7 pounds. I need to lose weight fast for my college farewell party. As I'm from India my diet usually consists of 3 meals a day(staple Indian diet) which includes pulses cooked, 1 vegetable cooked with all spices and chapati and rice, sometimes citedthe . I also drink milk twice daily. I'm a pure vegan. I exercise daily for about an hour daily and my main focus is on fat accumulated on belly, love handles, thighs.
Hope this guides you well as I really need to lose weight, fat fast within 1 month.

September 19, 2016


Hi, I really appreciate your efforts in terms of guiding every individual coming on this page.

I have lost almost 14kgs in last one year through diet, healthy eating and juices only. Currently, my weight is 72kg i.e. Apx 158lbs. I want to lose 12 kgs more. My upper body is very lean now and all of my fat left is now on my outer thighs. I have love handels and saddle bags. Can't seem to get rid of them. I'm getting married in November. Is there any chance that I can get rid of my saddle bags, love handles and atleast lose 5-7 kgs in these two months by following any specific diet & exercise?

My height is: 5.6"
Weight: 158 lbs

Your help in this regards would be highly appreciated ! Many thanks.

August 31, 2016

Adrian Bryant

yes their is and you can do exactly that with the advanced plan on this page

September 01, 2016


Hi Adrian, I need advice. I weighed 170 and dropped to 120, then went up to my current weight of 135 because of a medication I had to be put on. I workout everyday and do at least 1hoir of cardio in the morning and then another hour of cardio if I can fit it in the afternoon. I eat and track my calories but lately I've been confused. I use an app which tells me to maintain I need to eat 1,900 but to lose 2lbs a week I need to eat 950. Because I feel it's so little I recommend aye by eating and then doing the cardio so I can burn it off and then eat more. I feel like that's wrong. Some days I'll eat 1,800 and burn 900 so my net ends up being around 900. I have a couple of questions:

1. How much do I need to eat per day to go from 135 to 125?
2. If I hVe been eating a a "deficit for so long and I don't lose weight what approach should I take food wise?
3. Should I eat back the calories lost?

It would mean the world to get some Intel from someone with better knowledge in this because I'm completely lost and frustrated that I haven't lost any weight and I'm killing myself day by day for it!

June 29, 2016


I'm 5'3" btw with a BMI of about 24-25

June 29, 2016

Adrian Bryant

1. simply lower your intake every 3-to-7 days until you find the right amount that causes you to lose weight
2. you need to triple check your calorie counts
3. answer to #3

June 29, 2016


I noticed that there are no direct exercises for the shoulders and I know why. However, if I were to to a shoulder exercises when would it be best to do one?

June 16, 2016

Adrian Bryant

are you sure you're on the right page? this page is dedicated to fat loss

June 16, 2016


Hey Adrian,
I am 135-138 lbs, 5'5", body fat percentage 24-25%. I believe I have the last 5 kgs to lose to get the body want.
I am currently eating between 1200 to 1600 calories and doing the following-
1. walk for 30-40 mins
2. Dance HIIT of 10 mins
3. 1 tabata of 4 mins which includes 2 rounds of burpee, high knees, jumping jack and mountain climber
4. 7 day waist challenge which includes Russian twists, side plank, side bends, side jackknives, reverse crunch
5. Arm workout - push up and chair dips
6. Bedsheets workout - 4-5 mins
7. Tabata 4 min- hip bridge
8. Tabata 4 min - mountain climber
I know this is too much detail, but need to know a few things-
I plan to do all this for everyday for next 7 days
question- will I end up over exercising?
If yes how should I restructure my plan for quick results?

And also I want to thank you, I have been following your site for 4-5 years now, most of my knowledge on fitness and weightloss has been acquired from here. I am sure to post my pictures for you the day I attain the body I want ;)

June 13, 2016

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