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

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

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1-35 of 4116 Comments
Alexis

I tried this plan 2 months ago and I lost about 5lbs the first week and a half and then I stopped.
I want to get back on it but I'm wondering if I can throw my raw fruit into a blender and drink it as a smoothie ??
And for my exercise can i run up hill for 45 minutes for 5 days and still get the same results, my Fitbit shows that exercise helps me burn more fat.

August 16, 2017

Adrian Bryant

yes for blender

if you have a 911 weight loss emergnecy then do the workouts on this page

August 17, 2017

Beatrice morgan

I want to lose about 20 pounds within 4 weeks.today is my first time visiting this page im going to try it and hope it works for me..thanks

August 16, 2017

Adrian Bryant

no hope needed. Im certain it will work

August 17, 2017

Emma Thornton

I'm starting to lose hope in losing 20 pounds in 20 days what can I do to keep myself going and how many hours a week should I do my workouts for?

August 14, 2017

Adrian Bryant

are you currently using the plan on this page

August 15, 2017

Emma Thornton

Yes

August 15, 2017

Adrian Bryant

as for the workout just follow step 4 but how long have you currently been on this plan?

August 15, 2017

Emma Thornton

I've been doing it for a week now and barely losing anything so I'm not sure how long to do the exercises for the best result.

August 16, 2017

Emma Thornton

Also im 23 pounds overweight

August 16, 2017

Adrian Bryant

how many meals/times per day do you eat and are those meals less than 300cals?

how much water are you drinking

August 17, 2017

Emma Thornton

I drink 2L of water a day and I eat 3 meals that are very close to 300 calories, but sometimes I dont eat lunch.

August 17, 2017

Lara

Adrian, I weigh 155 lbs, I'm 5'7 female, and I NEED to lose 25-30 lbs by November, is it possible? Please help, what should I do?

August 14, 2017

Adrian Bryant

yes but do this plan here

August 15, 2017

Lara

WOW, thank you sooo muchh for replying, you're the BEST :) :) :) :)

August 15, 2017

Cyn

Hi,
I need to lose about 25 lbs, but would love to lose 10-15 in the next 2-3 weeks. Is it possible to do that using your meal plan and doing a HIIT workout on the treadmill 30 min a day 6 days a wewk?
Thank you

August 13, 2017

Adrian Bryant

of course it possbile

August 13, 2017

camilla rein

I'm 17 lbs overweight how much could i lose in 20 days

August 11, 2017

Adrian Bryant

10 real fast but the last 7 will be slower

August 12, 2017

lili carter

I'm 24 pounds overweight how fast could i lose it all?

August 09, 2017

Adrian Bryant

firsttt 10 very fast but last 10 will be slower

August 10, 2017

lili carter

thankyou

August 11, 2017

Lilly

I'm a track and field athlete and I have been done with practice for 2 months and in those 2 months I've gained 20lbs. I need to lose it before practice starts again by August 28th, is it stil possible? Oh and can do my college running workouts instead? I need your help

August 09, 2017

Adrian Bryant

follow this plan AS IS to lose 20

August 09, 2017

Perkeisha

Can you have cocktails

August 07, 2017

Adrian Bryant

if it fits inn the 300 cal per meal minimum

August 08, 2017

Lemonade

Hi adrian
I need to lose 35 pounds and maintain it and not gain it back
I excercise 3 times a week for an hour each . So what do you think i shall do . And how much will that take . Im 75 kgs and 14 years old

August 06, 2017

Thomas

Good Afternoon,
I'm a 31 male. Currently weighing around 212lbs. I've been doing intermittent fasting for about 6 weeks using a 20/4 schedule and have lost about 15 lbs.
I have a vacation coming up in 3 weeks and I would love to be as trim as possible.

I was curious how you would recommend breaking up those 300 calorie meals in such a short window. I've been typically eating a large meal after work (around 5:00) and I finish my night off with something sweet.

Any advice would be great. Thanks.

August 04, 2017

Adrian Bryant

remember: you only have to eat UP TO FOUR 300 cal meals

August 05, 2017

Thomas

Is it okay to just have 2 600 cal meals and double the fruit/vegetables?

August 05, 2017

Adrian Bryant

no. this is an emergency plan that needs to be followed as is

August 06, 2017

Janne

Good and easy plan! Will try this for a week or two, just to give myself a boost.
Do not agree with the recommendation of V8, though: too high in salt... Not really healthy and causes water retention!

August 03, 2017

Alexis

Is the v8 juice supposed to be vegetable juice if so is there something to substitute that bc that stuffs make me gag

August 03, 2017

Adrian Bryant

any vegetable juice is fine

August 05, 2017


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