6 Things You Must Do To Lose 20 pounds in 3 - 4 Weeks
1. You need to Eat 4 times a day 3-4 hours apart
- Eating 4 smaller meals a day gives you a higher metabolism which means... You'll lose more weight and...
- Eating 4 times a day keeps you from not getting hungry which means... You won't overeat and gain weight.
2. Before each meal you need to....
- Eat at least 2 whole raw fruits and/or vegetables - For example you can eat... 2 carrots, a head of broccoli & a banana, an apple & orange, or either 4 sticks of celery and...
- You're going take 1 scoop of any kind of
whey
protein or
Soy
protein mixed in 8-to-12 ounces of water and usually...
- 1 scoop of whey protein or Soy protein is about 100 calories and if you don't like drinking whey or soy protein...
- Then you can eat another 100 calorie source of protein like small cans of tuna or chicken or a some nuts.
- Your body has to burn a lot of calories (burn lots of FAT) to digest all the raw fruits & vegetables you eat and since you're eating them 4 times a day... You're going to lose weight fast.
- Eating raw fruits & veggies (not cooked or steamed) will help you lose weight fast. FACT: Farmers feed pigs steamed or cooked veggies to fatten them up because they know raw veggies will slim them down.
- Eating raw fruits & veggies, drinking whey or soy protein & ice cold water means... You'll never get hungry, never have any cravings or a big appetite so... You'll eat less and lose more weight faster.
- Raw fruits & veggies remove toxins from your blood and once these toxins are gone... The enzymes in the raw fruits & veggies liquefy and flush fat out of your body.
- Make sure you AVOID fruit juices, dried fruit & canned fruit with sugar added.
3. After you eat your fruits & veggies and drink your protein...
Depending on how hungry you are (based on scale of 1-to-10 with 1 being satisfied and 10 being real hungry) you're going to eat 0-to-300 more calories of these kinds of weight loss foods and you're going to avoid these bad foods so...- If your hunger level is between 1-3 (based on a hunger scale of 1-10)... eat only 0-150 calories and...
- If Your hunger level is between 4-7... Eat only 100-200 calories and...
- If Your hunger level is between 8-10... Eat 200-300 calories.
- Eating less will help you lose weight fast but don't Worry about getting hungry because...
- When you eat fruits & veggies and protein before all of your 4 meals... This will make you feel not that hungry or not hungry at all and...
- The reason why you need to stay away from candy & fast foods is because these foods make you hungry and make you gain weight faster .
4. You need to drink 70 ounces of ice cold water everyday
- Ice cold water raises your metabolism. The colder the water is - The more weight you'll lose because... Your body has to keep burning calories (or keep burning fat) to heat the cold water back up to body temperature.
5. Use a fat burner like Wu-Yi Tea or Enhanced Green Tea to also help you lose weight faster.
It's best to take your fat burner in the morning 30 minutes before your first meal or right before your morning workout and... Then take your fat burners again in the evening.
6. Do 1 of the weight loss workouts below at least 3-to-4 times a week...
You can do 1 of these 3 weight loss workouts...-
Do the weight loss workout from the 'Lose
last 10 pounds plan'
Advanced (& probably toughest) weight loss workout but... Best for fastest results. -
Do the weight loss workout from the 'How to Lose 50 pounds plan'
This is a good moderate-to-High intensity workout for any fitness level but... It's also good for fast weight loss results. -
Do phases 3-to-7 of this weight loss workout plan
Best for lower fitness levels or beginners.
- Workout in the morning to burn more fat
- Make sure that each week (or even daily) that you either add more time to your workout and/or increase the intensity or your workouts so your body doesn't get used to the workouts you're doing so you'll keep losing weight fast and better yet...
- Try a completely different workout weekly to give your body new things it doesn't expect so you can keep losing weight faster and...
- If you don't have time to workout - Do 3-to-5 smaller 10 minute workouts during the day to help you lose weight fast and...
- If you hate to exercise and still want to lose weight fast - then you need to eat more high protein foods and/or more fruits & veggies in your 0-to-300 calorie meals.
An Example of What You'll Be Doing Everyday To Lose 20 pounds...
At 7:30am
You're going to wake up and take some fat burners
and then after that... You're going either wait 30 minutes and eat breakfast or the best thing you can do after taking your fat burners is to
go do one of these
weight loss workouts and then at...
8:00am (Breakfast - or whenever you finish your morning workout)
You're going to eat at least 2 whole raw fruits and/or veggies and you're
going to drink one scoop of
whey protein
or Soy
protein mixed in water and right after that...
Depending on how hungry you are (see the hunger scale again) you're going to eat a 0-300 calorie breakfast. Then about 4 hours later at...
12:00pm (Lunch):
You're going to have 2 more raw fruits and/or veggies, another scoop of
whey protein
or Soy
protein mixed in water followed by a 0-300 calorie lunch and then
around....
3:30pm (Snack):
You're going to have a 0-300 calorie mid-afternoon snack but before you
do... you're going to eat 2 whole raw fruits and/or veggies plus your 1
scoop of
whey protein
or Soy
protein mixed in water and Then around...
6-6:30pm (30 minutes before Dinner)
You're going to take another fat burner pill
and 30 minutes after you take your
fat burner pill
at...
6:30 -7pm: (Dinner)
You're going to eat a 0-300 calorie dinner, but right before dinner you're
going to eat your raw fruits and/or veggies and one scoop of
whey protein
or Soy
protein mixed in water and here's some...
How much weight will I lose doing all of this?
The amount of weight you lose doing this plan mainly depends on how overweight you are so basically... The more overweight you = 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) but if you really want to do this plan... It may take you 4-to-8 weeks to lose 10-to-20 pounds on this plan and you'd also have to do an intense workout like this one here or Weight Loss intervals and...
- If you're 20-to-50 lbs. overweight - You should only seriously expect to lose 20 pounds if you exercise! and...
- If you're more than 50 lbs. overweight - You can probably lose 20 pounds on this plan without exercise but if you truly have a weight loss emergency... It's best you exercise so you can look your very best.
How do I maintain my weight after losing 20 pounds?
You can simply maintain your weight by...
- Exercising at least 3 times a week and...
- Eating the right amount of calories to maintain your weight
996 Responses to "lose 20 lbs. in 3 weeks"
karla628,
Best strategy for you is...
Lose weight first and get big butt second.
Don't do master cleanse and don't be in a rush to lose weight.
GO on this weight loss plan here
It seems like you're trying to lose weight and keep it off forever - RIGHT?
so don't do master cleanse because all you'll do is gain the weight right back
hi adrian!
omg just let me tell you how lucky ii wuz to have found ur site rite on time =]
i have decided to lose weight as my new year resolution !
but my question was...
okay.im 5'1 and currently about 160 lbs.i will be starting the gym tomorrow (excited=), i have sumwat of an idea of how to lose weight now that i have reviewd your site.BUT was wondering...well here it is. like i said im 5'1 about 160 lbs. and ALL of my weight is in my TUMMY/BELLY AREA and i have no booty wat so ever. ii would like to lose weight but at the same time work on getting a BIG BUTT and thick thighs.is this possible to do at the same time? also will doin the "Master Cleanse" and gym at the same time be okay? will the master cleanse affect me gettin an actual butt! please help!?
thanks so much for this site
karla =]
ps.
i saw ur jLo work out..but ii have no hills! so help!
karla628 |
01.04.09 - 11:40 pm
Jess,
You'll wear yourself out doing fast weight loss workout #1 or #2 everyday - 2 times a day but...
If you want to workout everyday - do this workout plan here that includes the fast weight loss workouts
I just want to know about what your website instructed us to do the fast weight loss workout #1 only 3 to 4 times a week. Can I do more than 3 to 4 times a week because I'm in a hurry to lose weight. I want to do the fast weight loss workout everyday. Why can we do this exercise only 3 to 4 times a week? Will doing the exercise everyday harm our body? I just want to know.
Thanx,
Jess | 01.04.09 - 11:11 pm
Sandi B.,
You're on the right track and for your off weeks...
Make sure you look at how to cheat and still lose weight
Hi Adrian,
I finally got myself and my girlfriend motivated to lose weight! We are both 24, I'm 5'5" and 260#, She's 5'8" 280#. We started your 20# in 3-4 weeks plan 2 days ago and I just wanted to make sure we are doing everything right.
We both work night shift so it was tricky to make a time table so I'll just run through our day with you.
6pm- we wake up take a green tea suplement (just a regular one)
6:30-7pm- We do a moderate-high intensity work out usually what ever is on 'on demand' eg. Jillian from biggest loser's 30 shred, p90x, etc.
7pm- We drink our whey protein (yuk! ha ha)eat two raw fruits or veggies and a small meal 100-300 calories.
11pm- As soon as we get to work we drink the whey, eat our fruit and veggies and eat a small meal if we are hugry.
2am- Take our green tea sup., and repeat the steps above.
5am- whey, F&Vs, meal
7:30am-8am- When we get home we do a Low itensity workout, usually yoga, or 'walking in your home, or tai-chi.
8am-Bed time
In your opinon are we on the right track? If not what would you recomend? I was hoping to do this program until I lost at least 60# by cycling off and on, eg. 3 weeks on, 1 week off. 4weeks on, 2 weeks off, 4 weeks on, 1 weeks off, 3 weeks on 2 weeks off. on the off weeks the only thing that would change is the whey, the raw veggies, and we would gradually raise the calories/day but the meal times would stay consistant and of course we couldn't pig out on junk food. Would that work?
Sorry this is so long!
THANK YOU and HAPPY NEW YEAR!!!
Sandi B. |
01.01.09 - 5:56 am
Henrene B.
As for protein -look at #2 again & read carefully - You don't have to use just protein shakes - you eat protein foods also and YES...
You can mix your fruit in your protein shakes but try to eat some raw veggies as well
Hello,
I regards to the Whey and Soy Protien Drinks; can any type of protien drink be consumed? If Whey and Soy are not to my liking as long as I drink a protien drink with water only can this substitute? Also, can my fruit be mixed in the protein drink instead of eating it raw? Thank you so much
Henrene B. |
12.31.08 - 4:52 pm
ivory4jesus,
Go here to get yourself motivated to lose weight and then...
Use this plan to lose all the weight you want
ivory4jesus@yahoo.com | 12.25.08 - 2:22 am
Frank,
It's best you take a longer term approach and do this weight loss plan here and as for exercise...
Are you able to use a SCI-FIT hand bike? I use these bikes myself to burn at and NO...
you won't get flabby around the stomach because you'll be losing flab anyway but what I do suggest you do is...
Go to my body sculpting page here and see what if any of my exercises you can do
Hi Adrian
First let me say that I'm extremely EXCITED to have found you.
Ok, Here is my QUESTION!
I am Disabled, I've been in a wheelchair for over 20 years because of a stupid car jack. I have Excellent upper strength, My arms are perfect. I'm just dead weight I guess you can say from the chest and below. (T8 section) spinal cord injury. I'm going to be 43 and I'm am obese, My weight is at about 280 and all around the belly.
I see a lot of treadmills and I wish I could run on them but because I'm on this wheelchair Can't do.
Do you think I can do this diet that you explain in your 6 steps???
I know that I have to eat 3 t0 4 times per day to speed up my metabolism, but also my concern is How can I do exercises? Dumbbells? I do want to build Muscle too, Won't I get flabby around my stomach?
Do you think you can help me out, tell me what should I do?
Thank you so much!
Frank
franktjr@gmail.com
Chicago Ill.
franktjr@gmail.com |
12.22.08 - 5:20 am
Jane,
for this fast weight loss plan here...
All you need to worry about is RULE #3 for calorie intake which says...
"Depending on how hungry you are (based on scale of 1-to-10 with 1 being satisfied and 10 being real hungry) you're going to eat 0-to-300 more calories of these kinds of weight loss foods and you're going to avoid these bad foods"
So read Rule #3 or number 3 again because since this is an emergency weight loss plan...
You're not really eating the same BASE amount of calories everyday - you're just eating based on how hungry you are.
Jane | 12.21.08 - 1:02 am
k. kumar mali,
You don't have to use whey or soy - You can eat other protein foods instead if you wish and...
Weight loss drugs or pills really aren't neccessary if you're overweight because overweight people lose weight easily anyway and...
The best exercises are weight loss intervals or other High intentsity exercises
k. kumar mali | 12.19.08 - 12:30 pm
Jane,
You may be able to lose your first 10-to-15 pounds fast on this plan here but
You'll need to get active to lose your last 10 pounds and as you lose weight - you'll lose fat off your thighs, bum and stomach and...
You can still go here to tone up most of your body even though your leg is broken but...
Since diet may be your main weapon instead of being active because of a broken leg - you may want to adopt a higher protein + raw vegetable thermogenic type of a diet where at least half or 3/4 of your meals are mostly protein (meat, nuts, shakes, beans, etc) and veggies and a few meals with protein, complex carbs, and veggies.
See all the weight loss foods here
Jane | 12.18.08 - 2:02 am
Cayla | 12.15.08 - 11:33 pm
ubah,
Go here to lose 40 pounds and...
although you may not have time to be active or workout with kids...
You can still lose 40 pounds without exercise but I DO HIGHLY recommend you do try to get more active as often as you can Look at fast weight loss tip #1
Short little 10 minitue workouts are better than nothing
I am a mom of 3 and i like to lose 40 bounds please let me know how i can do so with the demands of 3 little kids thanks..
ubah | 12.15.08 - 8:43 am
eve | 12.14.08 - 4:26 pm
Alexandra,
try to exercise or be active as much as you can without stressing your knees too much so...
you can try things like riding a bike or even a bike where you just use your arms (like a Pro-2 from Sci-Fit) and...
What about the elliptical? - that's a non-impact machine that puts no stress on your knee and...
Look at fast weight loss tip #1 - can you at least do a lot of mini 10 minute INTENSE workouts during the day?
Look at this weight loss plan here for losing a lot of weight permanently and remember...
It's not that you have to exercise - you just have to find ways to be more active and the more active you are along with eating right = the faster you'll lose weight
Im 20, 5’7”, and I weigh about 180. About 5 months ago, I had surgery on my right knee and even though I can do some exercises, after about a half hour its hard to even stand up. I would like to lose about 40lbs before March. Is there a way to lose that amount of weight by then without exercising too much? Are there exercises that I could do that wouldn’t cause too much stress on my knee?
Thank you for your help.
Alexandra | 12.09.08 - 11:43 pm
Alana K,
All you need to do is reverse the bad eating & lifestlye habits taht made you gain 20 pounds which simply means...
1. you need to eat better quality foods
2. get more active
3. cut back some on how much you eat...
so go here for a EZ way to lose weight incorporating these new habits
Hi, I was wondering what exactly I should do/change to lose my freshmen 15. I Actually gained about 20 pounds or so since September (its December now)
and I am only 5'3'', and I used to weigh about 120 pounds, and now I probably way somewhere between 130 and 140 pounds.
I feel really big for my size and need to lose weight.
How long will it take me to lose 20 pounds? I am ready to do anything it takes.
Alana K |
12.09.08 - 8:59 pm
michelle,
Is their a specific kind of protein you're allergic to because all foods have some trace amounts of protein in it and is it just "ICE" cold water you're allergic to?
You may want to do this EZ weight loss plan here
michele | 12.09.08 - 1:23 pm
Rae,
in your case you are not overweight and your weight & height are normal so 20 pounds in 2 weeks really isn't possible for you because you don;t have too much weight to lose and...
Normal weight people lose weight at a slower rate than overweight people so in your case...
It's best to do this weight loss plan to lose 20 pounds over 7+ weeks
I am 18 years old and I weigh 160 pounds at a heighth of 5'10". My goal is to weigh 140 punds in just over two weeks. Is this a reasonable plan with this diet? Do you only workout for one session in the morning every day?
Rae | 12.08.08 - 3:34 pm
danielle,
YES!
and if yo have time swim in the morning and again in the evening.
the more active you are - the better
would it be ok to swim for about 2 hours three times a week either during the late-morning to early afternoon or in the late evening?
thank you.
danielle |
12.07.08 - 8:10 pm
danielle,
Do this weight loss plan here to lose 50 pounds and as for eating right...
I suggest you surround yourself with and buy a variety of weight loss foods and you don't neccesarily have to 'workout' but...
You can get more active and/or you can do short 10 minute mini workouts during the day - see fast weight loss tip #1 here
hi
im 18, 5'7", and i currently weight 180; i would like to lose 40-45 lbs. within the next few months but i don't have the time to workout because of school and work and its kind of hard to eat the right stuff when youre always on the go.
could you please give me some advise? Thank you.
danielle |
12.07.08 - 3:47 pm
RENAEE,
it's best that you do this plan to lose 50 pounds and...
It's better to eat a variety of weight loss foods and...
any exercise will help you get leaner but it's best to do higher intensity activities like tae-bo or weight loss intervals to burn fat faster and...
You can go here for total body toning
RENAEE | 12.06.08 - 11:03 pm
Michael,
this diet is really only for emergency weight loss situations where you need to lose a lot of weight in 4 weeks fast for a special event so for a long term goal...
It's best you do this long term weight loss plan here
Michael | 12.06.08 - 8:04 pm
Swami,
At your height & weight it's a strong possibility you'll lose 20 pounds by 2009 with this diet but even if you can't workout - you can still be more active. look at fast weight loss tip #1 and...
Since you're overweight you don't have to take any fat burners because overweight people can lose weight fast enough with out them
Hi!
I'am 6'2" and i weigh 275 pounds, i cannot hit the gym right now due to finals. I really want to follow the diet. for this one month, and then by the end of december, i would hit the gym 2 times a day, and from feb onwards i can do gym 5 days a week. but i want to lose 20 pounds by the end of december. will this work? what do you think?
and for fat burners im using Hydroxicut. is it okay? without working out? what do u recommend? will this work?
Swami | 12.06.08 - 1:17 pm
Luke | 12.04.08 - 4:37 pm
Luke,
How about this...
Tell me which muscles you would like to see quick results for and I see if I have a workout for it that will give you quick results
Hi Adrian,
I have tried to get in shape many times and I always seem to give up because i do not see any results even though i know it takes a while to see any. I was just wondering what exercise or muscle will show the quickest result and how long does it usually take, because i think if i see some results I will not give up so easy.
Thanks for your time.
Luke |
12.04.08 - 1:58 pm
Jullllllz,
You'll just have to make arrangements and/or sacrifices in your daily sched. at school to make this diet work for you.
Jullllllz | 12.04.08 - 1:44 am
Kimeyone,
You'd have to do calve exercises + be on a muscle gaining diet that included whey protein/regular protein to get bigger calf muscles
