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 2768 Comments
Bcool08

Hi I'm 31 years old.
Weigh 165 and 5'5"
Will I lose the 20lbs till 10th August if I use your routine?
Please Reply.

July 22, 2014

Adrian Bryant

yes, it is very possible

July 22, 2014

Brenda

I am 5 1/2 @ 213 I need to lose as much weight as I can by Sept.9 2014 but I really don't like vegetables. Help please.

July 20, 2014

Adrian Bryant

then this is the plan you need to do

July 21, 2014

Geo

Do you recommend water fasting?

July 20, 2014

Adrian Bryant

only if it's a weight loss emergency b/c more than likely you will gain back everything you lose and more

July 20, 2014

chloe

I'm 5'6 and weigh 165 pounds(75kg). I want to lose 20 pounds this month. If I do the 'lose 5 pounds this week jumping jacks' for four weeks would I be able to reach my target.

July 15, 2014

Adrian Bryant

you should if you also add the diet from this page

July 15, 2014

chloe

Thank you so much.

July 15, 2014

Jack

Hi Adrian!

Im a 16 year old male and I weigh exactly 200 pounds, and I sort of have "man boobs." I really need to lose weight fast and I really want to get my chest flat before summer ends. I know spot reduction doesn't exist so what should I do? Cardio should be my best bet at first but what sort of exercises should i apply? and should be also lifting weights?

Thank you!

July 09, 2014

Adrian Bryant

instead of the plan on this page use this workout and this diet for the long term

July 11, 2014

Name*

Hi Adrian,

I have a wedding in 2nd week of August 2014. and I plan on doing your jumping jacks weight loss but I'm fasting and was wondering if I could just workout before bed? how many jumping jacks should I do to lose about 10 to 15 pounds ? yes I will be eating healthy.

thank you

July 08, 2014

Adrian Bryant

just do the 20 minute workout worth of jumping jacks

July 08, 2014

Preet

Just once a day? Or twice? 😁 will drinking ice cold water help? When im fasting i cant drink water for 17 hours however i can drink water before 3:30 a.m and after 8:30 pm, will this work? Im sorry im being paranoid lol really want to shed some weight by aug 17.

July 09, 2014

Adrian Bryant

just follow the steps on this page as is and yes... cold water helps and twice a day is better

July 09, 2014

Katrina

Will i lose weight faster if i excerisze more days a week than the plan says?

i am 5'0 and 140 pounds

July 08, 2014

Adrian Bryant

of course you will but the questions is can you take more than 4 days a week? those workoouts are super intense

July 08, 2014

Lyn

How do I incorporate the intermittent fasting with this plan? Does that replace the eat 4 times a day rule? I'm female, 5' 6", 168 pounds and would be happy to lose even 10 pounds in 4 weeks, but would be over the moon with 15-20.

July 07, 2014

Adrian Bryant

the rule is eat UP TO 4 times a day and you would eat UP TO 4 times in your festing period according to the rules

July 07, 2014

aleesia

hello I am 5'7 female and weight 226 lbs. so your can;t eat caned food so no caned peas? it hard to eat good when your family always have junk food we get fruit but it gone in one day it doesn't help that have 9 little sister. I have a bike and I can run and do sit-up but how long do all this stuff???

July 05, 2014

Adrian Bryant

use this workout and this diet plan here instead to lose weight with your current situation

July 05, 2014

Name*

Hello, I am 5'2 (female) and 161 pounds. Ideally I would like to lose 30 pounds but I am ok with 20 for now. Which workout would be best for me.

July 01, 2014

Adrian Bryant

THE WORKOUT On this page will be good for losing 20+ pounds

July 01, 2014

Kate

I'm 14, 5'6, 130 lbs. I have a lot of fat on my stomach and thighs. I'm trying to get as close as I can to a 'bikini body' by August. Which plan would be best for me?

June 30, 2014

Adrian Bryant

simply use this workout and this diet

June 30, 2014

Jozie

Hey
Ok so I have recently joined the gym, I have some work out equiptment at home but I figured the gym may be a bit better.... my diet needs work but once I put my mind to it I usually stick to it. My question is this do you think I would benift from personal trainer? I figure it may be a good idea even if just for 2-3 months until I get my routine down.

June 29, 2014

Adrian Bryant

that's more up to you but all you need is in front of you on this page but if you need that extra push and have the extra money then go for it

June 30, 2014

Cindy

Hi Love all the info on this page! Are you allowed to eat nuts such as almonds, Pistachios, Peanuts... with the food plan? I have been told that eating Almonds help curb appetite. Thank you so much for all your info!

June 28, 2014

Adrian Bryant

yes you can

June 30, 2014

Anyi

Hi Adrian. Im 4'11 and I weight 140. I have to lose 15-20 pounds in 3 weeks to go to this concert. And I can't find a way to do it. If I don't lose it I won't be able to go. Help please!!

June 24, 2014

Adrian Bryant

then you're on the right page to make that happen

June 25, 2014

Kisha

I am 5'1" and weigh 130. I'd love to weigh 120 (my own goal weight). My measurements are 38-30-38. I want to lose 3 inches off my waist (plus the 10 lbs) and still keep my curves. How can I do this most safely and quickly?

June 23, 2014

Adrian Bryant

go here to get to 120

June 24, 2014

Kisha

And I won't lose my curves? I'd still like to maintain an hourglass figure...
Thanks in advance, Adrian...

June 24, 2014

Adrian Bryant

it depends on if your curves are from fat or muscle? please see this

June 24, 2014

Kisha

I'd say fat around the middle and muscle everywhere else...I worked out 4 times a week for years up until about 3 months ago. So I need to tighten up but the lowest I've seen since the second child is 123. 120 has always been my dream. I'll try your first suggestion. Let me know if u come up with anything else. I'm anxious to fast track ;)

June 24, 2014

Adrian Bryant

you won't lose muscle (or not much at all) as you lose fat/weight and it sounds like you are down to just belly fat which is always the last to go

June 25, 2014

Kisha

Thanks so much for your help. I'm starting tomorrow...will keep you posted!

June 25, 2014

Elyse

I'm 5'5" and I weigh 202.8. My goal weight is 140-150. I would like to achieve 1/2 of this weight loss in the next three months. Which plan should I use? I currently walk/ride my bicycle anywhere between 5 & 10 miles a day. Could I archieve my goal by doing your diet plan and to continue doing this as my workout? I also do squats and push-ups daily.

July 01, 2014

Adrian Bryant

use this workout and this diet instead of the one on this page for long term success

July 01, 2014

Liz

Hi Adrian,

I have a reunion coming up in 28 days. 5'2" and weighs 200 pounds. I need to lose 25 pounds before then. Is it possible?

June 20, 2014

Adrian Bryant

yes it is possible

June 22, 2014

Liz

Would the Emergency program, walking and counting calories do it and if so, how many times a day should I be exercising. I do a lot of walking, moderate to a light jog about 5 miles a day. Any other suggestions you may have please feel free to give. Had surgery so I can't do sit ups or jumping jacks. I started following the Intermittent Fasting program on Friday and I'm doing 18 hr fast and at least 5 plus miles daily along with eating a sensible diet. Awaiting your response. I'm also doing a few minutes on the Elliptical.

June 23, 2014

Adrian Bryant

my best advice would be to just stick with the plan liad out as-is on this page

June 24, 2014

jane

Hi, I am 5'4 and I weight 162. I want to try to lose 30-40 pounds, as fast as I can. Which plan should I follow? And will this actually make me loose weight? I am a bit skeptical but will try.

June 20, 2014

Adrian Bryant

use this workout and this diet instead of the one on this page if you do not have a weight loss emergnecy

June 22, 2014

Kina

Hi Adrian,
I'm a 5'2 female who weighs about 121 pounds. I really want to lose 20 pounds and become 101 or 100. I hate being called chubby, and I want to eat more healthy. Should I stick with this plan? Thanks!

June 19, 2014

Katrina

I am 4 foot 11 and weigh about 130 pounds. My goal is 100 pounds but i wanna lose the weight as fast as I can but permanently. Is there any other one that will get me to my goal in about 2 months and will be permanent.

June 19, 2014

Adrian Bryant

use this workout and this diet to get there and stay there

June 19, 2014

desean

im 6,0 266 i work in a medical building i walk up and down stairs five days a week four hours a day i walk a half mile to and from work. Each day but it seem's like i haven't lost any weight i want to get to 190 pound bye thanks giving is that possible to do i just started back weight training and i went back to eat chicken turkey and fish no pork no beef i stopped drinking and smoking its been a month since i did both

June 18, 2014

Adrian Bryant

Simply use this workout and this diet and you'll get to 190 or less by thanskgiving

June 18, 2014

marcy

help! im desperate! my prom is in 10 days and I ordered my dress, but it`s really small and I need to lose some weight now! please help me, what can I do?? I really need your help:( I really dont care if it`s extreme, it really is an emergency.

June 12, 2014

Adrian Bryant

then stick with the exteme emergency plan on this page

June 12, 2014

Nena

Im 5'1 and I weight 200 , I have been eating only 1300 calories for a month now and I have not seen any results . any advice?

June 12, 2014

Adrian Bryant

how are you tracking that and what about exercise

June 12, 2014

Krissy

Adrian,
I am 27,5'8" and currently weigh 170. I lost 19 pounds in the last couple months by working out a lot more and cutting down my calories. But I have recently had a minor surgery that prevents my from doing any kinda running or jumping type cardio along with leg excercises like lunges and what for 5 more weeks. Upper body workouts with weights are okay. I am going on vacation and would love to loose 20 more pounds but I have about 25 days till I leave. Is this possible and what exact things do I do to reach my goal with all my workout restrictions?

June 08, 2014

Tuana

Hey, I'm 16, 5'4 and 160 pounds I lost 40 pounds by healthy eating and exercising at the gym it's just now I have 3 weeks left until my vacation and really need to lose this 20 pounds, my question is how do I maintain my weight after 3 weeks of losing 20 pounds would I gain it all back when I stop ?

June 03, 2014

Adrian Bryant

genrally you will gain some weight back afterwards due to the fact it is hard to maintain this "emergency diet" for longer than 3-to-4 weeks but since you've already lost 40 pounds I suggest you use these tips here to lose your last 20 faster

June 04, 2014

jule

I am 12 yrs. old and I am 125 pounds. I have not looked at my weight on the scale for over 2 months because I am afraid of what I will see. I am [ and have been] doing 100 skips on jump rope a day + Breaks for 6 days. I have 2 weeks to lose I don't know how much. How much can I lose In 2 weeks and how much Should a 125 12 yr old lose??

June 03, 2014

Adrian Bryant

how tall are you and why must you lose in 2 weeks?

June 03, 2014

Amy

I am a 48 year old female who weighs 140 pounds, height 5'5". In the past year I have gained 10 pounds and have been under a lot of stress. I tire very easily and look tired all the time. I do want to lose those 10 pounds again, but more importantly, how can I feel better faster to regain energy? What exercise would you recommend for my age? Should I do an elimination diet? I would like to turn myself around within a month, at least with the way I am feeling. Thank you.

June 01, 2014

Adrian Bryant

see this

June 03, 2014

Emily

Im 21 years old and am 5'5 and weigh about 135 lbs. Ive been on a plant and fruit based diet for about months and workout at least 4 times a week and haven't been seeing the results I want. Ideally I would like to lose about 15- 20 lbs. What are some exercises or things I can do to help the weight come off faster.

May 31, 2014

Emily

*6 months

May 31, 2014

Johanna

Hi Adrian. I need help to lose 20 pounds in 3 weeks for my vacation and a workout too. Can you please help me

May 30, 2014

Adrian Bryant

the help you need is right here on this page

May 31, 2014

laura

Hey Adrian
Just wondering I'f I can workout more than 4 times a week doing this excercise plan???

May 27, 2014

Ricky

Hi im Ricky i want to lose 20 pounds and lose belly fat please help me.

May 27, 2014

Adrian Bryant

then use this workout and this diet for long term success

May 27, 2014

Name*

Hi I'm 21 years old.
Weigh 135 and only 5'1"
Will I lose the 20lbs as fast if I use your routine?
I also wanna thank you for answer everyone's questions without being rude, I can tell you genuinely wanna help out. (:

May 27, 2014

Adrian Bryant

at your height and weight you should be able to

May 27, 2014

laura

Hello Adrian,
My name is Laura and im 5 9' and weigh 225 lbs and am trying to lose some weight before my graduation on June14. Is it to late to start the emergency diet plan to lose 20 lbs??? Thank you sooo much.

May 26, 2014

Adrian Bryant

not too late but you should lose at least 10-to-15 by then

May 26, 2014

Johanna

Hi I'm a 16 year old girl and weight 175 lbs I'm 5'1" and I would like to lose weight before my vacation. I need help.

May 25, 2014

Adrian Bryant

when is your vacation?

May 25, 2014

Johanna

My vacation is in 25 days.

May 27, 2014

Darlene

Hi Adrian,
I am currently 172 pounds and 5 feet tall. I am a female and 37 years old. I would like to lose 15 or 20 pounds in these upcoming 3 weeks. Right now I am eating between 1400 to 1850 calories. Is that too much? Also should I avoid carbs for the time being, or does it matter? I drink about 96 ounces of water a day and only water a day...no other drink. I also am planning on exercising 6 days a week with one rest day. Six days I am going to be doing HIIT training for 25 minutes with a combination of weights and cardio, and three days out of the week I am going to add an extra 20 to 30 minutes of cardio like the treadmill or stationary bike. If I stick with this plan do you thin I will reach my goal with weight loss and maybe drop two sizes? Thanks!!

~Darlene~

May 24, 2014

Adrian Bryant

if you're trying to lose as much weight at possible in the next 3 weeks then stick to the plan on this page as closely as possible

May 24, 2014

Roberta

I'm 5'9" and 196 lbs. I've been doing some sort of exercise for over 20 years. Lately (past 5 years) I have put on 20 pounds. I know a lot of it is due to my diet habbit and way too many cocktails, which is why I have cleaned it up quite a bit. My goal is to be 175 lbs by July (my birthday month and vacation). I need to know what exercise plan and food plan is best for someone like myself that is considered an intermediate exercise person. Thanks.

May 20, 2014

Adrian Bryant

you don't need the plan on this page and you can use this workout and this diet to reach your july goal

May 21, 2014

Harsh

Hi Adrian,
I go to gym 5-6 days a weeks. I do weights and cardio but I am not losing weight.I do eat healthy and drink 3L of water everyday.Could you please recommend me a god workout routine.
Thankyou

May 17, 2014

Adrian Bryant

what about the workout on this page?

May 19, 2014

Carrie

Hi Adrian,

I am 24, 5'2" and 167 lbs. My work schedule makes it hard for me to eat more than 3 times a day. If I did this plan with 3 times but still eating less than 1200 calories would that work? I plan on doing the 10 minute jumping jack video 1-3 times a day, maybe longer/harder things on the weekends. How much weight do you think I could lose in 3 weeks?

May 15, 2014

Adrian Bryant

use this workout and this diet to better fit into yoru schedule

May 17, 2014

tammyj

I started exercising about one month ago. I cut out quite a bit of junk food and workout about three hrs a week. Swimming, treadmill and bike. However I notice little to no improvement with my weight inc actually increasing. Hubby just announced a 9lb loss since starting. What am I doing wrong? Do I just need more time?

May 14, 2014

Adrian Bryant

although you cut the junk food do you know how much you're eating

May 17, 2014

peggy

losing 10-20 lbs would make me feel so better and have more energy so will work if I'm a 47 year old woman at 212 lbs? I also just finished 1 month of phentermine and did not lose 1 lb

May 14, 2014

Adrian Bryant

use this workout and this diet instead for the long term

May 17, 2014

darlaa

hi adrian im 22 and weigh about 180 im about 5'4 and starting today im trynna drop some pounds before my family arrives next mth
whats the best to do? i been watchin carefully what i eat i cut off all sodas juice and junk food i really wanna do this
help😃

May 12, 2014

Adrian Bryant

if it's 4 weeks away then stick with what is on this page

May 12, 2014

Carolyn

Maybe I missed it but how man meals per day? I understand how many calories each according to hunger. I eat clean 75% of the time if I do this do you think I can lose 25 lbs in 5 weeks? I'm 33 yrs old. 5ft 1 and weigh 179. Also for work outs how many calories burned should I be trying to hit? Thanks a bunch!

May 12, 2014

Adrian Bryant

3-to-4 meals. at your weight the 25 in 5 is very possible

May 12, 2014

sasha

Adrian
Im gona be 22yr old by this october. My height s 164 cm & weight 83.6 kg. I was 98kg wen was 19. I wana loose some more weight and fit according to my height. i ve my sister's wedding by june 8th. Jus a month left..! I wana b atleast 70kg in her wedding. is it possible?

May 09, 2014

sasha

My friends suggested me to go on liquid diet and wrkouts! If I loose weight lik tht.. will it b permanent or Iwould regain it!! ? I wana loose 20 kg before I start my job. Help me

May 09, 2014

Adrian Bryant

probably. to really answer that question you got to ask yoursefl can you seriously stick to that diet long term?

May 11, 2014

Adrian Bryant

it's very possible but more probable you'll get very close to your goal by then

May 11, 2014

RAJESH

hi sir,

I am rajesh from india, just i was lose weight 5 days exercise stat and see your video. this time my wight near about 85 kg. i am try your exercise sky after for see my weight. your exercise vary simple all person use, thanks

May 09, 2014


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