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

  • 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.

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


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

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

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.
NowLoss.com Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used NowLoss.com to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-35 of 3260 Comments

Am looking to loose 65lbs my current weight is 250 and am 37 do you think am overweight am 4ft 5in

October 05, 2015

Adrian Bryant

if you do not have a 911 weight loss emergency then use this workout and this diet

October 06, 2015


Hi Adrian! I'm a 26 years old female. My height is 167cm and 70kg. I was 73kg two weeks ago but I cut down on my carbs and started a little exercise thus the weight loss.

I'm looking to lose another 12kg by Christmas, which is in about almost 11 weeks. Which diet and workout plan should I follow?

I just started taking a protein shake (115cal) and I'm thinking of having that for breakfast and dinner. And as for lunch I'll have a balanced meal. Will you recommend that? Or should I do IF?

Really look forward to your reply. Thank you!

October 05, 2015

Adrian Bryant

for a longer term approach use this workout and this diet

October 05, 2015


My questions are what happens if you drink The water and Eat 2 raw fruits or vegetables before each meal but you're not hungry to eat a meal??

Other question
The 300 per meal does that include the fruit or you eat two pieces of fruit and then eat 300 cal?

Other question
If you only end up with 600- 650 cal for three meals and you want
to have another piece of fruit or something small can you or would it affect it?

September 29, 2015

Adrian Bryant

1. that's okay. its ZERO-to-300 calories after meals

2. 2 pieces and then 0-300

3. it wouldnt but you shouldnt have nothng (Unitl next meal) after 0-to-300 calories

September 29, 2015


Is the weight you on this emergency plan mostly just water weight?

September 29, 2015

Adrian Bryant

like any weight loss plan, yes at first you will but you will also lose fat

September 29, 2015


hey adrian its me again stephanie. how will i know if my consumption is within 300 calories? do you have the list of foods so it will be a lot easier for us to figure things out? thanks again for your patience. will be back later to get the answers thanks and bye

September 28, 2015

Adrian Bryant

do you have a calorie counting app like loseit or myfitnesspal

September 29, 2015

Bianca Ramirez

Hello Adrian,

I am 25 y/o, I am 5'2" and right now i weigh 168 lbs. I would really like to lose at least 25 lbs by October 31st for a family reunion. Please help :( This is the biggest I've been since I've had my first child. After my second child i was 140 but gained weight rapidly early this year due to stress from work.

September 28, 2015

Adrian Bryant

use the 911 plan on this page to do that

September 29, 2015


Thank you so much for this! I've only followed this for a day now, and I'm down a pound from this morning! I'm normally my lightest mornings!

I'm 5' 6" and 135 pounds. I need to loose some weight fast because I have a party coming up I want to be thin for and my grandparents are coming soon and I want to have some weight off for them. My goal is going down from 135-140 to 115-120. Any ideas how I should do this?

September 27, 2015

Adrian Bryant

with the very plan on this page

September 28, 2015


Hi Adrian, I was wondering what workout regime would you suggest to someone who has an apple shape (bigger upper body, smaller lower body) Also I have knock knees so I want to be careful and make sure I am doing these exercises correctly. I currently weigh 210 and I'm 5'5. I want to workout at the gym and at home but unsure of what routine to follow. I appreciate any feedback you can give. Thank you

September 27, 2015

Adrian Bryant

see this plan

September 27, 2015


Hi.. I'm 5.3 and 61 kgs. How do I lose 4 kgs by 16th Sept. I'm 32 years old.

September 27, 2015

Adrian Bryant

if you mean by oct. 16th then the plan on this page will help you do that

September 27, 2015


Hi, adran I am 5'4 153lbs, when I extericse I caan see a full 6 pack behind the fat in my stomach and was wondering what do I have to do to shed body fat mostly in my stomach and my thighs?

September 23, 2015

Adrian Bryant

just keep doing what you are doing to lose weight because

1. you cant just lose fat in a certain area and

2. belly fat is almost always the last to go

September 24, 2015


Can u drink diet soda while fasting

September 14, 2015

Adrian Bryant

yes but diet soda is actually worse for you. see #3 here

September 15, 2015


Can i start this emergency plan then intermediate diet plan along with 30 min jogging to lose 40 kg.

September 09, 2015

Adrian Bryant

do you have an emergency now? if not then do another one of my plans

September 09, 2015


I am "5"4" 180lb and i am 14. I feel fat all the time and less than 2 yrs ago i was 112... i eat when i am bored and i have been trying to stop. I play tennis and softball and I ski. I am not inactive but i continue to put on weight. How can i go back to my normal weight?

September 08, 2015

Adrian Bryant

use this workout and this diet for a longer term solution

September 09, 2015

shay cole

Hey I have a question I have been on your plan for a week and have not lost no more than 7 pounds i and doing the excerise and eating 1200 calories? what do i need to do? do i need to eat more calories? or exercise less

September 06, 2015

Adrian Bryant

So you lost 7 pounds in the first week!? You're on the right track. On pace to lose more than 20 in 4 weeks.

More calories and less exercise will only slow things down

what is your weight and height now?

September 07, 2015

Shay cole

I am 5"4 172 now should I still eat 12,000 calories and do one of your workout 2 times a day? I have not lost anymore weight since than, actually I gain 2 pounds

September 08, 2015

Adrian Bryant

I hope you meant 1200 but for how long are you doing my 2 workouts?

at your weight you should steady lose 4+ pounds a week at first

September 08, 2015

Shay cole

I would do the treadmill workout for the 12 mins and I would do the 10 jumping jacks later that day!! But since the first week I have not loss any weight I gain 2 pounds!!! Sometimes I do not eat 1200 calories I may eat less!! Also is it ok if I drink 5 hour energy shots there only 5 calories? Please help and tell me what I should do and what workouts I should try

September 08, 2015

Adrian Bryant

the 5 hour energy shots do nothing but as for your workout you need to ramp it up to 1-2 30+ minute sessions a day.

try this 2x a day for 3-4 days a week

September 09, 2015

Shay cole

Ok so it's ok for me to drink energy shots? And do I still do the 1200 calories as well?

September 09, 2015

Shay cole

Also you said 3 to 4 times a week? So the other days I just rest and fallow the 1200 calorie plan? Or can I do light workout?

September 09, 2015

Adrian Bryant

no, you're better off taking a fat burner. the goal of this diet is not for you to eat 1200 calories.

the goal is for you to ONLY eat 0-300 calories after each of your 4 meals and you dont havve to EAT 4 meals just UP TO 4 meals

September 10, 2015

Incorrect please try again

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