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 the video below if you hate reading)

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

READ THIS FIRST
  • This is an emergency weight loss plan & not a permanent weight loss plan because it's not easily sustainable for long periods of time so…
  • 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: You could also 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 so…

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. Follow 1 of These 4 Workout Plans

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week while following these workout rules here to lose weight super-fast.
  2. If you're busy then Do any of the workouts below for ONLY 10 minutes BUT do them 2-to-6 times a day at least 4 days a week.
  3. You're not limited to just the workouts here on this page. You can do other workouts like Tae-Bo or T25 as long as it's an intense workout.
  4. If you're lazy, out of shape, injured or if these workouts are too hard for you then follow this workout plan here BUT DO Not expect to lose weight as fast as doing the first 3 options.

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 Fat Loss 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

Adrian,

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.

Sincerely,
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

She Lost 15 Pounds in 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 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
I hAVE lOST 30 pOUNDS (I USED TO WEIGHT 210LBS. NOW I WEIGHT 180 LBS.) DOING THIS PLAN & FoLLOWING STEP BY STEP IT REALLY WORKS MY FRIENDS YOU JUST NEEd TO SACRIFICE YOUR SELF BY DOING EXERCISE At LEAST 2 TIMES A WEEK. THANK YOU SO MUCH TO THE CREATOR OF THIS PAGE. YOUR SAVING MY LIFE FRIEND. tHANK YOU. MiGUEl | 2/5/2009
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.

Make Sure You Also See…

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1-35 of 3897 Comments
Robyn

Do any fruits and vegetables qualify? How much do I eat? For example, if I ate green beans how much would count as 1 vegetable? Or how many grapes or raspberries would count as a fruit?

March 25, 2017

Name*

Do any fruits and vegetables qualify? How much do I eat? For example, if I ate green beans how much would count as 1 vegetable? Or how many grapes or raspberries would count as a fruit?

March 25, 2017

Adrian Bryant

as many as possbile followed by a ZERO-to-300cal meal

March 25, 2017

Blair

So I can eat 1 veg and 1 fruit and eat 300 calories 4 times a day

March 25, 2017

Adrian Bryant

yes

March 26, 2017

Krystle

Hi Adrian,
I'm so glad that I found ur website, but im curious that would it be fine for me to just hit the gym once per day and burn up to 350 Calories to lose 20 pounds in 3 to 4 weeks (by following ur plan) ?
I currently weight 63.5 kgs ( 24.5 body fat) and 165 cm.

March 22, 2017

Adrian Bryant

not if you're doing this as an 911 weight loss emergency

March 23, 2017

house

I am 75" tall and hovering around 295-300 lbs. Not able to run as much since hip surgery (not replacement) but want to lose 30-40lbs by the end of June 2017. Will I be able to still maintain enough energy to lift weights if I try the diet plan and do the 30 min cardio?

March 20, 2017

Najla

hello, this is the first time ive visited your page and im stunned with all the comments & videos. it was never that easy to understand about the exercises.
im 24 yrs old & im 89 kgs. What do you suggest which workout or diet should i follow. Im very good in exercises as i was doing cross-fit since 8 months but my weight remains the same i did lost some inches but the moment i left cross fit it came back. Can you suggest please.
Thanks.

March 14, 2017

Adrian Bryant

sounds like you just need this since you have the workout figured out on your own

March 14, 2017

M0h

I weigh 175 lbs and im 14 years old my height is 175cm . Will i lose 40 lbs in 6 weeks doing this plan with intermittent fasting and eating only two 300 kcal meals a day and excercising 1 hr on treadmil . 3 times a week ?

March 11, 2017

Adrian Bryant

probably not 40 but at least 15-to-20

March 12, 2017

Nancy

hi, I'm a female, 25 years, 165 cm, 76 kg.. I calculated my maintain calories in many calculators and they are 1550 cals/day .. so how will i lose 20 lbs in a month if i'm eating 1200 cals a day?
plz tell me how many cals should i consume to lose that 20 lbs in a month with the workout plan you mentioned here in this page ...
Also , i crave a lot so can i merge the cals of 2 days in one day ? and the other day i stay eating veggies and veggies soup ??

March 10, 2017

john

regardless of your weight, the overall average of burning a pound is about 3500 calories. with that being said. 20 lbs/ 30 days = about .66 or 2/3 pounds you need to lose per day. .66 x 3500 means youll need to burn about 2100 cals a day. 2100-1550 cals to keep your weight = a deficit of 550 meaning you would have to eat 450 cals a day and burn 1000 (450-1000=-550), or eat 750 cals and burn 1300. (750-1300=-550) as long as you burn 550 more calories than you eat per day. this is a purely mathematical response to your question

March 10, 2017

nancy

let's say im eating 750 cals.. how to burn 1300 cals a day؟ will doing 40 min of jumping jacks once or twice every 3-4 days burn those caliries?

March 10, 2017

Adrian Bryant

you want to know if doing the juming jacks over 3-to-4 days will burn 1300 cals? yes, depending on your weight

March 12, 2017

Adrian Bryant

which calc. told you only 1500 to maintain weight and how active are you?

March 12, 2017

Nancy

I am not active at all.. i used the iifym calculator and many calculators .. also i did the test on the Inbody device at a nutrition center

March 22, 2017

Nancy

I wanted to know that doing 30-40 min 3-4 days a week of jumping jacks will result a loss of 1300 cals aday,, or losing 9100 cals a week .. this is a huge number of calories.. i'm just wondering .. anyways i'll try this plan to see the results :D

March 22, 2017

Adrian Bryant

the jumping jacks will burn about 100-200 cals per 10 min so no... it wont burn 1300 in ONE day but your total metabolism will burn 1300+ eveeryday

March 23, 2017

Nancy

Yeah, I got it .. so let's try it :D

March 23, 2017

ashley

what if I don't eat two raw veggies/fruits before each meal? I don't think I can afford buying all that produce :/

March 09, 2017

Adrian Bryant

are you doing this diet for an emergency or a weight loss boost?

March 09, 2017

rare candy

Hey Adrian. Would love some advice!

I would like to lose about 20 pounds, well my last 20-25 pounds and it has been very difficult to shake off no matter how much i exercise. I'm very good with maintain the weight but right now not so much on losing it and i'd like to give this another try faithfully. What kind of v8 juice would work best because i know the sugar matters. Getting the veggies in to my diet is not likely at times so i know the idea of drinking v8 would help, which ones would you recommend for this diet?

March 09, 2017

Adrian Bryant

for the last 20 i suggest you go here instead

March 09, 2017

Sarah

Hi! I'm 5ft5, 175 pounds, I want to lose around 20-30 pounds by April 25th, do you think it's possible?

March 08, 2017

Adrian Bryant

with this plan it is

March 09, 2017

Name*

I'm 200lb exact, female and 5'3 I want to lose 20lb by the 25th of March, is that possible and what would you recommend ?

March 07, 2017

Adrian Bryant

very possible with the plan on this page

March 07, 2017

Nat

So here is a question.. I am really wanting to do my diet this way, HOWEVER, I work from 5:30am to 6pm.. How would it work that way?

March 07, 2017

Adrian Bryant

rememember you only need to eat UP TO 4 meals a day

March 07, 2017

Junior

Hello! If I do this will I gain the weight back quickly?

March 06, 2017

Adrian Bryant

not unless you eat too much along with being overly lazy (like after lose weight fast or slow with any weight loss plan)

March 06, 2017

Hugo

Hey Brian,

For this emergency weight loss are you suppose to eat breakfast or just go straight to eating the raw fruits and vegetables?

Also what would be the best time for one to do the first workout in the morning, after eating or before ?

Thanks

Thanks

March 01, 2017


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