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 video ↓ to not read)

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.
  • 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: 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

Sample 300 Calorie Meals

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. Do This Workout

Do any of the fat loss workouts below for 20-to-40 minutes 1-to-2 times a day 3-to-4 days a week following these workout rules to lose weight fast.

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

lost 22 pounds in 23 days

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

she lost 15 pounds 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

It's working. I've lost 11 lbs in a week. My emergency was fitting into my ski boots that are super tight. Skiing for a week Feb 20th. So far, so good!.Hazel
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.

More Tips

This Website NowLoss.com Created by Adrian Bryant

Fuck Being Fat → Get Adrian's Fat Loss DVDs Because…

"Adrian, I swear your DVDS are rigged because I lost 7 pounds in 4 days!"
Princetta Allkins

Back to Top

Click to Comment

1-60 of 4516 Comments
Dana

I am 206lbs and I would like to loose 26 lbs in 25 days what would you recommend?

April 17, 2018

Martha

I quit smoking after 40 some years. I am ready to start up again because I’ve gained 15 lbs in 4 months. HELP. I also had surgery which put me on bed rest. I have to lose this weight because my clothes are not fitting and I feel awful.

April 13, 2018

M

Good afternoon,

I am 5'2'' and currently weighing 170 lbs. I need to lose at least 2 to 3 pants sizes in 30 days for a big vacation and get rid of this gut that's like a mountain now. Is this possible? I am doing intermittent fasting with only one meal per day which is blended vegetable soup with 1 banana,20 blueberries, and 1 apple. Absolutely no sugar nor salt added. I am also drinking 5 water bottles a day, regular size. I am doing your 1 hour high intensity workout. Will be I be able to get the results? Thank you sincerely for all your help.

April 09, 2018

Adrian Bryant

then you need to follow this 911 plan as is to get those results

April 11, 2018

anonymous

what is your opinion on water fasting?

April 09, 2018

Adrian Bryant

it'll work but any diet where you are eating NOTHING will work fast but ho long can you stick to that before you gain it all back

April 09, 2018

Maggie

Hi Adrian,
My mom and I are starting this program today and had a question. Do the fruits/veggies you eat before each meal have to be raw? My mom suffered with undiagnosed celiac disease for many years and it ruined many of her teeth. Plus, her esophagus is damaged from the disease and she tends to choke easily on raw foods. Can she substitute cooked veggies for the raw ones?

April 07, 2018

Adrian Bryant

both of you should do this plan instead

This is an extreme plan for emergencies only

April 07, 2018

Maggie

Thanks so much for the reply and suggestion :))
We have no problem doing the other plan but have an upcoming trip to Colorado planned and need to lose as much as possible so we can be really active. Hiking with bad knees while very heavy is super painful and no fun at all. Need to get this weight off ASAP so we can enjoy the trip. We’ve got two months until the trip. I have about 70-80 lbs to lose overall and Mom needs to lose at least 40-50. We were hoping to lose at least 20-30 before the trip, but I know that’s a lot in so little time. I am 5’4” and weigh 190 lbs. Mom is 5’5” and weighs 186 lbs if that helps. Thanks so much for your wonderful website!

April 07, 2018

Adrian Bryant

with 2 months to go i still recommend the other plan simply b/c of your starting weights you will lose a lot of weight fast no matter what plan you chosoe to stick to

April 07, 2018

Dawn Keller

I'm 54 years old. NOTHING has ever worked for me. My biggest issue is the inner tube around my waist, or what is supposed to be my waist... I just feel so defeated before I even get started, (again). Do you think this will work for me? I MUST lose this weight and start feeling like a "person" again... PLEASE help me.

April 06, 2018

Person

Hi, I am 15 and want to lose 20lbs by the end of April I weight 124 right now (I am 5'4) and I have 3-4 hour practices every day. If I include this in my daily plan maybe missing a day or two here and there do you think its possible for me to lose the 20lbs?

April 02, 2018

Adrian Bryant

that first 10 may come off fast but as you get closer to your goal at your already low weight your weight loss rate will get slower

April 03, 2018

Isabella zan

Hello Adrian,
I’m a 16 year old female weighing 195 ibs!! I’m pretty tall (5’8 ish last time I checked). I was aiming to be 150 by June 23rd. I would do ur other plans but I don’t thibk I can lose that much weight w the other ones. Plus, I would be eating the same thing as well. Just adding in the fruit/vegetables before each meal. I will probably be eating salads and meat the whole time. Is it possible for me to lose the weight and actually look like I lost it ??? I’m aiming for 130 before September 6 and 150 by June 23. I’m keeping my expectations very low obviously bc I know my goal is not very realistic. But I truly want to be between 150-155 by the end of the school year ( June 23). I will be filming everyday of what I look like everyday (I guess you can say a transformation) and maybe that will motivate me to keep going. So yeah, do you think that this is possible? And will I eventually lose my double chin?🤔 THANK YOU

April 01, 2018

Adrian Bryant

no matter what plan you do I can see you getting to at least 160-to-170 by June 23 and after that intital speedy weight loss your weight loss rate will more likely start to slow down

April 01, 2018

Isabella zan

Thank you so much Adrian!!

April 02, 2018

KT

Hi! I'm 5"2 and about 200lbs. Went to try my wedding dress on yesterday march 28,2018 and it didn't fit. Need to lose at least 20 lbs by the last week of April...is this possible? Thanks in advance!!

March 29, 2018

Adrian Bryant

with this plan it is at your current weight

March 29, 2018

Princess

Hi, I am leaving for a trip on April 20th. I am 5'3 and 197 pounds. I started intermittent fasting yesterday and am doing only meat and veggies for meals. Can I lose 20-30 pounds before then?

March 27, 2018

Adrian Bryant

at least 15 for sure

March 27, 2018

Tirell

Im 5'8" 240lbs you can tell I workout but I can't seem to get rid of these love handles. I would like to get down to 200lbs in 3 months. Thanks!

March 21, 2018

Adrian Bryant

go here and use the best plan for you

March 21, 2018

Raven

I'm 5"8 I weigh195.
I want to be 175 by Mid May
With this program is it Logically possible?

March 20, 2018

Adrian Bryant

yes but no need to do this extreme plan for that. use this plan instead

March 20, 2018

Sandy Nguyen

hi! my name is Sandy, my start weight was 210 and now I'm currently 178, is this the right diet for me? I'm trying to be at least in the 140's by April 14th for my prom. I'm writing you on March 20th, 2018 and I'm wondering if it's enough time! thank you !

March 20, 2018

Adrian Bryant

How did you lose the first 32?

March 20, 2018

Jeremy

Adrian just came across this website and I'm going to try this starting next week. When you say you can eat 2 carrots are you talking the big carrots? Say I want to eat baby carrots or some other small vegetable do I eat like a cup size of the vegetables if they are small before the meal. Thanks for the help.

March 19, 2018

Adrian Bryant

bigger the better. the more = you'll kill your hunger and cravings longer

March 19, 2018

Iwona

Can I drink water during fasting hours?

March 16, 2018

Adrian Bryant

yes

March 16, 2018

Nicole

Can I eat OMAD of 1200 calories instead of four 300 calorie meals?

March 16, 2018

Adrian Bryant

yes

March 16, 2018

Hye won

Hello Adrian!
It's really helpful to me.
I have questions.
Can I do this for long time or forever?
How can I eat to stay slim after finish this program??

March 12, 2018

Adrian Bryant

I'd rather you do 1 of these plans here for a long time. this plan is ONLY for emergencies

March 12, 2018

Tiffany Velasquez

Hi I'm a 16 year old girl, should I do this diet? I'm currently 273 pounds and I'm 5'7".

March 11, 2018

Adrian Bryant

no. only for 911 weight loss emergencies.

use 1 of these plans

March 11, 2018

Sarah

Hey Tiffany! I'm 5'7, 15 yrs old, and weigh about 164 lbs, I Definetly think this would be something you should do. I'm planning on doing it myself so know you aren't alone!
Best of luck!

March 11, 2018

Rita evans

I have type 2 diabetes and congestive heart failure and high blood pressure what is the best diet for a person that weighs 327 lb and I don't want to do surgery I wanted to do it the right way what is the best diet for me

March 10, 2018

Terese

Type 1 Diabetic, 5'6 & 189lbs. Is this something that is feasible and ok doing? I'm going to Vegas in April, trying to cut down before then.

March 10, 2018

Adrian Bryant

very feasible

March 11, 2018

ray

Hi I’m 5’3 152 I really want to lose 20 pounds in 2months . I actually prefer intermittent fasting and work out 2 times week how can lose this quickly?

March 09, 2018

Adrian Bryant

with the 4 steps on this page

March 11, 2018

Bekah

Hello I'm at 198 and I been doing some workouts of yours and it's going slow to lose weight I was originally 202 is there anyway I can speed up the process I drink water and unsweetened tea sometimes and constantly eat Vegatables and I cut my food portions down am I on the right track?

March 07, 2018

Adrian Bryant

are you currently doing the plan on this page?

March 08, 2018

Yeah

Ima try this cuz I need to lose weight to make weight for wrestling

March 07, 2018

Ree

I'm 5'3 and 120 pounds. Have a trip in 23 days... Would it be possible for me to lose 10-15 pounds by then?

March 07, 2018

Adrian Bryant

yes.

March 08, 2018

Tonya

What about the time of day you eat? should I stop the 300 cal meals say before 6 or 7pm? or does this matter

March 07, 2018

Adrian Bryant

does not matter when esoecially when you're eating less than 1200 cals

March 07, 2018

Laurie

I am 5”2 and weigh 130 pounds. I am looking to lose 20 pounds by the beginning of April. Do you think this is a good diet plan for me and are there any suggestions you have. I don’t eat too much as it is but for some reason I am having trouble losing weight

March 04, 2018

Adrian Bryant

it is a good plan but at your weight I can see the last 5-10 pounds taking a little longer

March 05, 2018

Jess

I'm just starting this plan I'm 38 years old and weigh a whopping 230llbs the most ever! I've started drinking matcha tea every morning and water all day and work out 3x a week I'm down only 9llbs please do tell me what else I can do. As I'm taking a trip to Vegas May 2018 and my goal is 180llbs at this time,but ideal weight would be 150llbs. Please let me know what I can do better here. Thanks

March 04, 2018

Adrian Bryant

you're on the right track and at your weight now you will very likely reach your ogal

March 04, 2018

Lora

How big, or small, are the servings of fruit and/ or veggies?

March 04, 2018

Adrian Bryant

as many fruits and veggies you want. Since they a re low calorie its virtually impossible to gain weight from them

March 04, 2018

Lauren

Adrian, I am 5’3 and 196. I have a trip in 28 days will I be able to lose 25-30 pounds doing this? I plan to have puretrim meal replacement (190 calories) shakes for my meals with tuna and veggies or fruit. The shake has 15g of cars so for the day that would be 30g will that be too much? Please help I am desperate. I have never been this big in my life.

March 02, 2018

Adrian Bryant

at your weight that is very possible

March 03, 2018


NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2018 NowLoss.com