6 Things You Must Do To Lose 20 Pounds In 3-to-4 Weeks


Dale lost 22 lbs. in 3 weeks
following these 6 steps

It's very Important you read this first:
  • This is not a permanent plan but an emergency 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, to make a weight class or to get a job.
  • Please Note: If you're 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 up to 4 times a day

2. Eat at least 2 raw fruits &/or vegetables before each meal

3. Eat a 0-to-300 calorie meal after eating your raw fruits & veggies so…

Depending on how hungry you are based on a 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 any of these weight loss foods so…

The main reason you'll lose 20 pounds so fast is because you're eating less than 1200 calories everyday not counting the fruits & veggies that allows you to eat as little as possible without getting hungry.

4. Drink at least 1 liter of Ice Cold water everyday

5. Follow this workout plan

You can either…

  1. Do any of the workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week and for the other days of the week…

    You can optionally do another MUCH LOWER intensity workout like walking, jogging or riding a bike for 30-to-90 minutes or if you're busy…
  2. Do any of the workouts below for ONLY 10 minutes BUT for 1-to-6 times a day &…

You're not limited to doing just the workouts below but whatever workout you do…

Click photos to do a workout

6. Use fat burners

To Lose 20 Lbs. In 3-to-4 Weeks…

  1. You'll eat up to 4 meals a day.
  2. You'll eat 2 RAW fruits &/or veggies before each meal & then…
  3. You'll eat a 0-to-300 calorie meal.
  4. You'll drink at least 1 liter of ice cold water everyday.
  5. You'll do this workout plan
  6. You can use fat burners like Green Coffee, Garcinia Cambogia or Green Tea but remember…

This Plan Is For Emergencies Only!

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
The workout is too hard for me - What else can I do?

If the workout from Step 5 is too hard…

  • Start off only doing high intensity workouts 1-to-2 times a day, 2-to-4 days a week and if that's still too hard for you…
  • Start off doing 30-to-90 minute moderate intensity workouts like walking at a fast pace (> 4mph) until you're ready to do the workout from step 5 but…
  • AVOID LOW intensity workouts like walking at a slow pace while talking to your friends because that will do almost nothing to help you lose 20 pounds as fast as possible.

The tougher or the higher intensity the workout is =
The faster you'll lose weight.

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 5) to actually lose 20 pounds in 3-to-4 weeks.


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1-100 of 2649 Comments
MAAN

hi there
my brohter wife what to lose15 pounds in 2 month time what she must do to lose 15 pounds or more in 60 days

April 17, 2014

Abby

Hello I am a 5'6 female just over 10 stone, I am looking to lose weight but also gain abs? Can I get abs by following this diet and adding p90x ab work outs? Or will the lack of protein in this diet prevent it!? Get back soon thank you

April 15, 2014

leanna

Hey
I am around 160 pounds and only 5ft 2 tall. I would like to lose weight off my stomach and love handles but keep my hips. I would also love to tone up my body and get a bigger butt. What would you suggest exercise wise?
Thanks

April 13, 2014

Adrian Bryant

do this for all you want

April 14, 2014

Raven

I forgot to mention My event is on May 16

April 12, 2014

Raven

Hello! I'm 14 & I'm 231lbs. I have an upcoming event & I really need to know if this plan would work ?

April 12, 2014

Adrian Bryant

yes it really works. did you see the pic at the top?

April 14, 2014

Amanda

Hi I have been doing 4 or 5 high intensity workouts a week along with other cardio and weight lifting. Since I began your fasting plan (16 hours fast/ 8 hours feast) I have had almost no appetite during my feast or fast hours. It is hard for me to eat even 1000 calories! Is it okay that I only eat about 800- 1000 calories if I am working out so much? I really want to loose weight so it is exciting to not be hungry but I don't want to cause my body any harm. ( I am 24 years old 5'3'' and weigh 128). I just started the 16/8 fasting 4 days ago. I have been exercising and eating less calories for about a month and already lost 15 lbs!!! but I have about 10- 15 more that I would like to loose by the end of May. What are your suggestions? Also I read about the metabolism only 'slowing down' because your body is smaller so it needs less calories but isn't a loss of appetite a sign of a slowing metabolism. Am I eating to little to continue loosing weight? Thank you so much!!

April 07, 2014

Adrian Bryant

more power to you if your appetite is gone. weight loss will be that much easier for you. see #10 here

April 07, 2014

Tammy

I'm 45, 5' 7" and 195. I just found out I have a lower degenerated disk in my back. I try to do 10,000 steps a day but my back get very stiff and I have a hard time walking the next day. I would like to lose 20 lbs by May 24. Can I do this diet?

April 05, 2014

Adrian Bryant

you can but for long term it is best you do this diet

April 07, 2014

Melissa laCroix

Hello!
I have prom in five weeks and need to fit into the dress that is getting a bit too tight on me. I don't know exactly how much weight I need to lose. I am 5'8 and 125pounds. How much weight do you think I can lose with this program?

April 04, 2014

adrian bryant

not much since you are not overweight but about 5-to-10 pounds

April 05, 2014

Vicky

Hello, I am going on vacation in 50 days and I want to lose 20 pounds. I have already started a 1200 cal diet, and work out with a trainer three days a week. I am 5 foot and I now weigh 177. My question is, On the days I'm not working with my trainer should I do the elliptical for beginner. If so how many times a day. Also on the days I am with my trainer should I do the elliptical workout to?

April 02, 2014

adrian bryant

it depends on what you do with your trainer?

April 03, 2014

Vicky

We do interval circuit training for 30-45 mins

April 13, 2014

Yeli

Hi Adrian,

I have about 90 days to lose as much weight possible. I will be a bridesmaid at my friends beach wedding in July. I just had a baby 3 months ago. I currently weigh 200lbs, I am 5'3''. Which weight lost plan would you recommend?

Thank you very much.

March 31, 2014

adrian bryant

use this workout and this diet since you have until july

April 01, 2014

Yeli

Thank you soo much! You're MR. AMAZING!

April 02, 2014

Aria

Hi Adrian,

I am in my mid-20s, 5' and weigh 133 lbs, I want to lose at least 20 lbs soon {wedding in a month!}, but I've hurt my leg and am in recovery. What sort of exercises can I do without straining my leg? Or is there anything I can do just through my diet?

Thanks! Your site is helping a lot of people!

March 30, 2014

adrian bryant

are you able to do anything with the leg? what did the doctor tell you

April 01, 2014

Aria

The doctor told me to do some stretches and it's fine for me to walk and stand. Just strain from jumping or running might make it longer to heal and should be avoided.

April 01, 2014

adrian bryant

so is the eliptical or bike okay? see this

April 01, 2014

Aria

Thanks! I'll check those out, but maybe in a week or two I'll be able to start with equipment. But not right now. Is there one workout that will burn the most calories if I just use my upper body?

Thanks for everything Adrian!

April 06, 2014

maen

hi Adrian
i Weight 90kg and i start doing ski step workout today
i want to be 71kg in the end of may how much ski step do i have to do and do i do it daily or day yes and day no plz tell me

March 29, 2014

Adrian Bryant

do it based on this workout

March 30, 2014

tahoegrandma

I am 49, 5'3" and 175 lbs. I want to lose weight before my elbow surgery on April 15. Best plan for this?

March 24, 2014

Adrian Bryant

this is the best plan for the short amount of time you have left

March 24, 2014

Valeria

Hello, I'm 14. 5'4 and 148 pounds, and I'm going to a beach in 2 weeks and I want to try to lose as much weight as I can until that day. Any tips? :)

March 23, 2014

Adrian Bryant

follow the plan on this page

March 24, 2014

MAAN

hi adrian i weight 90kg and i really wanna lose fat fast before summer what should i do to lose 20kg in 2 month time

March 23, 2014

Adrian Bryant

better to use this workout and this diet

March 23, 2014

Destiny

Hi I'm Destiny I weigh 160 pound and prom is on April 12 but I have no time to work out do to work and school is it possible to eat only salads and drink more water then I need too to loose those 20 pounds

March 21, 2014

Adrian Bryant

use this workout and this diet if you have no time to workout

March 21, 2014

Sam

Hey Adrian, I started last week friday with the emergency 20 in 3-4 weeks. I have to lose that. I need to drop at least 3 inches off my waist line. I weigh 281 (no clothes) at 6'3. Is it possible? If i do 2 a days with the 30 minute eliptical and the treadmill 10 on 10 off run is it possible? What else should I do to help. I intake probably about 900 calories a day, including about 100 g of protein. Is there anything I should add or do different?

March 19, 2014

Adrian Bryant

at your weight it's very possible. how much have you lost so far

March 21, 2014

Sam

I've lost about 11 lbs so far. This has been a bad weekend for me so far, havent gained, but havent lost yet either. I really am focus, and I need to keep my mind in the game. I am really worried about the inches from the waist though.

March 23, 2014

Bethany

Hi,
I'm only 14 and I'm 150 lbs.... Obviously, I need to lose weight. What weight should I be at and How can I accomplish that goal rather quickly?

March 18, 2014

Adrian Bryant

you can get there rather quickly with this plan

March 19, 2014

Davia

Hi I am currently in college and I am 19years old weighing 205 and I have 7 weeks until school ends.I would like to lose 30 pounds by the end of the 7 weeks,what plan do you think will be good for me?.Thank you for your help and info.

March 18, 2014

Adrian Bryant

This plan will work but at your weight you can easily lose 30 pounds with any weight loss plan like any of mine here

March 19, 2014

Davia

Do you think the 20 pounds in te 3 weeks will result in permanent weight loss or only temporary?

March 21, 2014

Adrian Bryant

that all depends on your habits after you lose the 20 pounds but generally with diets like this it's hard to maintain the fast weight loss since you have to take drastic measures to lose weight so fast. read this

March 23, 2014

Nyko

I'm 17. I weigh 130 pounds and i used to be a gymnast for 13 years. Now my body is about 20 pounds over weight or what I'm used to but I'm still musculer. How do I get back to being muscular but thin? I dont want to gain I want to lose. What do you recomend for me?

March 16, 2014

Telara

Weight training is the best thing you can do at your age. Lifting weights will not make you "gain" weight. That is a myth. Weight training will strengthen your muscles, which will help you burn fat even when you are not working out. You will appear lean, healthy, and strong from weight lifting, and you will create density in your bones, which will help you later in life (think osteoporosis) . Incorporate yoga to get extra lean muscle, or long distance low resistance running. Also, at your age you may want to eliminate certain foods from your diet methodically to see if you have a food allergy. Gluten is a real problem for many people and will make it very difficult to lose weight if you have an allergy to it, or something else.

I had a problem with weight gain in my late teens, and found it impossible to lose until I started incorporating weights/hiking with weight. It is imperative. This website has some of the most accurate/best information I've found online. Good Luck!!

March 18, 2014

Roxi

I am 50 years old 5'3 204lb in menopause. It has been very difficult to lose weight. I need to lose 25 pd in 5 weeks. Will this plan do that for me? Can you give me any guidance to make this happen...need your help!

March 12, 2014

Adrian Bryant

this plan will do that for you

March 12, 2014

Bella

Hi! My daughter is 9 months and I still have 15 pounds to lose. My pre-pregnancy weight was 135 and I'm 5'4 and I am currently 150.. I want my love handles to go away and get my flat stomach back; however, I do not want to lose my thighs or butt.. I really want my butt and thighs to get toned and bigger.. What shall I do?

March 11, 2014

Adrian Bryant

go here

March 11, 2014

Katherine

Hi, I'm 16, 5'5, and I weigh 125 lbs. My main problem is that I have a lot of fat in my stomach and thighs. I'd like to lose as much fat as I can by May, so what is the best plan for me?

March 08, 2014

Rayssa

Hi,my name is Rayssa
Im 5"4 & I weigh 175 and I am 20 years old. I have a wedding in may 2,2014. And I need to lose like 40 pounds. Is it posible?? Would the 6 steps really help me??

March 08, 2014

adrian bryant

yes, this will work for you. go here and search for helen who used this plan before her wedding

March 10, 2014

krystal

hi im 22 years old I am5'6 a i weigh 247. I have a vacation in july and I want to loose atleast 50pounds in 3 months. I gained a lot of weight during a 5 week pregnancy but I miscarried. I want to maintain thick thighs and bigger butt. i want to do at home workouts.i have a tredmill at home but not other equipment. do I have to sign up at a gym? or can I do this with strict dieting and at home workouts? I am thinking of taking a detox first and then start my fat burning pill fruta planta. PLEASE HELP.

March 04, 2014

Amelia

Hi, I'm 15 and I'm about 5'1 and I weigh 115 pounds is it possible to lose this much weight in about 3-4 weeks?

March 03, 2014

adrian bryant

probably not at you already low weight

March 05, 2014

Chunky

Hi Adrian,

I am 24yr old female who is 4'10 and 138lbs. I used to be 108 how can I lose 20lbs in 3 weeks and how do I lose my last 10/15lbs?

Please help me. I don't feel like me anymore, not comfortable in my own body, ya know?

Thank you.

March 03, 2014

adrian bryant

yes, on this plan you will

March 05, 2014

Chunky

So just use this plan and regular exercise? That will help me lose my total of 30lbs?

March 12, 2014

Adrian Bryant

YES, follow the plan as is

March 12, 2014

christy

Ok so I'm 5"10 and I weigh 145 lbs anyway I can lose 15 lbs by April? I have a high metabolism but I started gaining weight because of my birth control

March 02, 2014

adrian bryant

maybe up to 10 b/c you are not even close to overweight

March 02, 2014

randi

19/F 5'5" 230? 25 lbs by April 1st? Possible?

March 02, 2014

adrian bryant

very possible

March 02, 2014

Michael

Hello, I'm a male, 6' 2" weighing in at 210 lbs. I'm only 18 and I want to lose weight before summer and definitely get to at least 160 before I head off to college in August. Any suggestions as to what would be best for me? I do have a slower metabolism, if that means anything. Thank you in advanced for any help and tips.

February 25, 2014

Adrian Bryant

long term = use this workout and this diet

February 25, 2014

Chrissy

Hello,

I have been battling weight loss my entire life. My biggest challenge is consistency. One minute I improve my eating habits and I am on a great workout routine then 2 weeks later I am back to my old habits. I am in my 30's, 5 ft 1 inches and I am at the heaviest I have ever been in my entire life at 230 lbs. I recently started working out again but I would really like to lose 20 pounds in 3 weeks for an upcoming event. Is that possible? After losing the weight what are some tips to keep it off?

February 23, 2014

Adrian Bryant

yes. at your weight you are definitely a candidate for fast weight loss on this plan

February 24, 2014

Khole

hi, I am 5'2 and weigh 150 I need to loose about 30pds by may 1st , Im going on a vacation and would really like to look good, I usually do good in exercising but don't know how to diet right help!

February 21, 2014

Adrian Bryant

if by may then use this workout and this diet

February 21, 2014

Joanna

Hello Mr. Bryant. I am 16 years old and I weight 182lbs. My height is 5'5. What is the best at-home exercise routine I could follow and the best diet plan to follow if I want to lose 30lbs and how long will it take? Thank you

February 17, 2014

Adrian Bryant

use this workout and this diet to lose 30 pounds in less than 3 months

February 17, 2014

Kim

Hello,

I am female, 5'7", 155 lbs, and 22 years old. I want to lose 20 lbs in 40 days. I have a wedding on March 28th and I desperately need to lose the weight by then. What should I do?

Thank you!

February 15, 2014

Adrian Bryant

you need to simply use the plan on this page

February 16, 2014

anonymous

I am 5'2 and currently 173lbs. I really need to lose 40lbs by June. Which diet would be best for me and also which exercises will I be able to do with limited space and a sore back and hips. I really need a miracle so I am open to any and all suggestions. Thank you!

February 11, 2014

melinda

Hi Adrian. I'm 5 4" and weigh 120lbs. I need to lose just ten more pounds. I work out every day at 5pm for 2hrs. I want to try IF and just eat once a day. I want to know should I eat my one meal before I workout or after I workout and at what time? Thank you for your help.

February 07, 2014

Adrian Bryant

go here to lose last 10

February 08, 2014

Kyle H.

Adrian Bryant,

I am 5'9 currently 215lbs. 6 months ago I was weighing anywhere from 175-180. Long story short been under stress a lot (buying first house, job etc) all excuses I know. One good thing is I can drop weight fast. Started wrestling at 4 all the way through my junior year in high school. I am 22 now and having trouble keeping the weight off. I also have a problem during my workouts. When I go for my evening jog or do any cardio my habits kick in. My mouth gets watery and I spit a lot and my body always wants to throw up. I was taught to train my body like this for many years while I wrestled. Well I'm tired of puking everytime I go running. I sweat alot everytime I do activities which might be good but I'm like an old classic car that over heats. I guess my main questions/comments are: is their something I can do to kick my old habits? And I need suggestions on keeping the weight off? I do use fitness pal and track my calories but the scale tells the true story. Ex. Yesterday morning at 5 I weighed in at 216.3 and last night after my work out I weighed in at 214.8. But it always comes back the next morning and I know its because of my puking and my "fast" water weight loss. I just want to lose the actual fat!! And kick the habits. Any help would be appreciated.

February 05, 2014

Adrian Bryant

when you say habits do you mean you throwing up while running? if so then that is a matter of you getting into shape.

also you shouldn't check your weight everyday. it will only drive you crazy

February 05, 2014

Kyle H

Yes, habit of mouth getting watery, and puking. On an empty stomach I still have the urge to throw up. I was taught at a young age to mix exercise and throwing up, you know to make weight when I wrestled. Well I hate working out now because to this day I still do it. Its like a natural instinct no matter what weight I'm at. And I know weighing everyday will drive me crazy I need to stop that. But I didn't know if you have any advise for me as to how to do things different so I want get a watery mouth and I won't throw up. Because after 14 years wrestling all that throwing up has ruined my Dental and I can't afford to keep throwing up...

February 05, 2014

Adrian Bryant

it sounds more like a mental problem and not a physical one. have you tried doing something different like fat loss workouts on a bike or eliptical?

February 05, 2014

Kyle H

No sir I have not. I will try that though and see, budget is tight but I may look into getting a bike since I can't get a gym membership. Thanks for some input I'll give this a try for awhile and see how well it works.
Thanks, Kyle.

February 05, 2014

Justin

Hi Adrian i am 14 years old and im too overweight. Im 87 kg and i really want to lose weight. If do jumping jacks 2 times a day in 7 days. Can i lose 20 kg under 2 months? Or do a need to do more? please help me. Thanks

February 04, 2014

Adrian Bryant

you're almost right but you need to use this workout and this diet

February 04, 2014

Justin

Can i lose 20 kg under af month if i use the diet and workout you showed me?

February 05, 2014

Adrian Bryant

probably not at your weight

February 05, 2014

Ebony

If I use fat burners, after I lose weight, do I continue to use them? Or can I stop without the fat coming back?

February 02, 2014

Adrian Bryant

you can but fat burners are best taken once-to-twice a week before a real intense workout to give you more energy to workout longer and harder to lose weight faster.

February 03, 2014

C. Jones

Hello, Adrian!

I am 29 years old. I am 6 feet tall I and weigh 300 pounds. I recently had a baby 6 weeks ago. I was diagnosed with hypothyroidism during pregnancy which caused a 157 pound weight gain. Since delivery and now that I no longer have the condition, I've lost about 60 pounds. I am trying to lose the remaining weight. What would you suggest?

January 29, 2014

Adrian Bryant

i suggest you use this workout and this diet

January 30, 2014

clodi79

Hi Adrian,

I have become an addict to your site for the last couple of weeks and I fully intend to use all the tips you give to get my dream body by summer. My question is this. I have started Intermittent fasting and counting my calories. I started with 1200 calories and found out that I can get away with lower calories. How low can I go? I have my wedding on March 9th and I currently weigh 170lbs at 5'3". I'd like to lose as much as possible by then. If I can maintain a diet of 1000 or less for this emergency weight loss, is that ok or is there a limit on how low I can go in calories. (I understand this is for emergency weight loss only and I intend to use a permanent plan after my wedding). Thanks!

January 24, 2014

Adrian Bryant

you can go as low as want without starving or constantly thinking about food. see this

January 24, 2014

clodi79

What do you mean without starving or constantly thinking about food? I mean sometimes I get hungry but I usually sip some liquid (water or green tea) and it disappears for a while. Should I not feel hungry at all?

January 25, 2014

Adrian Bryant

Of course you'll get hungry (diet or not) but what I'm saying is if you're constantly fighting hunger and/or thinking about food 24/7 then you need to make a diet change simply because even if the diet works you wont be able to maintain it very long

January 26, 2014

Nana

Hi I'm 5 3 and 169 lbs, with this can I be down to 130 lbs or less by mid April?

January 24, 2014


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