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4 Steps To Lose 20 Pounds In 3-to-4 Weeks

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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 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

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

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

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 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.


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1-40 of 3102 Comments
TDZ

Hello.
Its July 02, 2015 and i weight 155.
My height is 5'1.
I want to weigh 125 by August 1st. which is one month away. Can i do that by following your plan?
what are the easiest exercises i can do. Please assist.
take Care A!

July 02, 2015

Adrian Bryant

yes you can and the exercises are on this page

July 03, 2015

Shayla

Hey I'm 5'4 and 156 is it possible to get to 130 before school starts back which is 5 weeks ?

July 02, 2015

Adrian Bryant

yes it is

July 03, 2015

janeliz

Hey I'm 4'11 and 160 is it possible to lose this weight and get back to my normal weight by August 30

July 02, 2015

Adrian Bryant

of course

July 02, 2015

Step

Hi Adrian, I'm 5'5" & 130 lbs, i want to be 110lbs. is it possible in 3weeks?

July 01, 2015

Adrian Bryant

yes it is

July 02, 2015

Ivy

Hi Adrian- I have a question regarding the diet, in combination with interminennt fasting. I'm currently fasting from sunrise to sunset because of religious reasons (Ramadan) and am able to break my fast at sunset, around 8:30pm. I then can eat until sunrise, around 3:40am, and then have to continue fasting for over 16 hours. Id like to jumpstart my weight loss during Ramadan—can you recommend any tweaks, or tips, on how I can do the emergency weight loss plan? Thanks!

June 30, 2015

Adrian Bryant

No extra tweaks needed really except for what is already laid out in the plan on this page

July 01, 2015

adriana

Hello i have a question im a female and weigh 120 pounds and am 5'3 is it possible to loose 30 pounds in 4 weeks ?

June 29, 2015

Adrian Bryant

not at your height and weight

July 01, 2015

Lucy

Can I drink vegetables fruit smoothie before each meal during this diet instead of eating the vegetables and fruits ?

June 28, 2015

Adrian Bryant

v8

June 28, 2015

Danielle

Hi Adrian, I'm 5'6 and 170lbs. I want to weigh 140-145 by August 14th. Will this emergency plan work for me? Sometimes it seems harder for me as a woman, with my monthly hormonal changes and water weight gain.

June 17, 2015

Adrian Bryant

it'll work

June 19, 2015

Sarah H.

If I have a meal and it is 190 calories can I save the rest of the calories for a snack if I get hungry ?

June 16, 2015

Adrian Bryant

no

June 17, 2015

Jillian

I'm about 5'9 and 188 lbs. I would love to be down 20 lbs by mid July. What do you think, is it doable? I've had my gallbladder removed after my second child and have had a rough time maintaining healthy lifestyle choices. I'm thinking this diet will give me a good kickstart ..

June 05, 2015

Adrian Bryant

yes it will

June 06, 2015

Shawna

Hi Adrian,
I'm going on vacation on June 26th. I am 5'2 1/2 and weigh 155lbs. I want to lose as much weight as possible, (20+ lbs) is this possible? Your advice would be much appreciated! Thank you so much for taking the time to read/respond to me.

June 03, 2015

Adrian Bryant

very possible

June 04, 2015

laura rubi

Can I use the 2 raw fruit in a smoothie and add ingredients that equal less than 300? I usually have a smoothie for breakfast.

May 26, 2015

Adrian Bryant

you can

May 26, 2015

brenda

HI!! I love your eliptical workouts, I have started doing your eliptical workouts for about 4 weeks or so, the only problem I have is that since ive started I have gained about 4-5 pounds. Ive been told its normal that muscle weights more that fat. So..but I am 125 pounds and 5'2" Im not big but i did have a baby 1 1/2 ago and would love to get rid of my tummy fat. As well as lose about 10 pounds to bring me to about 115lbs. What am i doing wrong? I workout almost everyday, i count my calories and eat between 1000 to 1200 a day. getting a little fustrated!!! how long will it take to see results??

May 25, 2015

Adrian Bryant

how do you track your calories?

May 26, 2015

erika

I am 5'4" and weigh 147. I've already lost 15 pounds the past 4 weeks but I only have another 3 until my son's birthday. I want to lose another 20 by then. Is it possible? I've been doing insanity and cut my calories to like 600 a day but I feel like I need to maybe up my calories a little more to lose more weight Quicker? Do I Need more than just the 40 min. Of Insanity everyday?

May 24, 2015

Adrian Bryant

you may just need to change your workouts but also realize that the first 20+ pounds always comes off fast and this last 15 may take a little longer but you can go here to speed it up

May 25, 2015

ASJ

Hi Adrian,

I was looking for a good way to lose around 20 kgs in 10 weeks.

I am female, 5 feet 4.5 inches, weighing 95 kgs (which is a lot-I used to be 69 kgs at one point :(

Could you please guide me? From your experience with working with people like me, is this possible?

Thanks.

ASJ

May 24, 2015

Adrian Bryant

it's possible but the last 5-10kg will not come off as fast as the first 10 kg

May 25, 2015

Jackie Eisenhut

Hi I was wondering can you combine some of the 300 calorie meals? For example, could you eat 4 servings of fruits or vegetables and then eat 0-600 calories 2 times a day?
P.s. For your post on the cankles (I couldn't get back to the page), my doctor has told me I'm not overweight and do not need to really lose weight but that I can. So do you think then the cankles is mostly water?

May 19, 2015

Adrian Bryant

you could but I'll doubt you will be able to consume 600 calories after eating all those veggies

what is your weight and height

May 21, 2015

Jackie Eisenhut

About 5'3 1/2 and 133

May 21, 2015

beginner

Hi
I just started this emergency diet plan with ur hiit 20min workout twice on mon, wed n fridays, and once on tue, thurs, and saturdays.
My question is if my workout routine is enough? And how do i avoid getting loose skin? I'm like 40lbs over weight right now n wanna loose at least 20lbs by 20th June. Should i do any specific workout to avoid loose skin?
Thanks a lot for ur support... u r a life saver!
Cheers

May 19, 2015

Adrian Bryant

see this and you wont worry about loose skin

May 19, 2015

aniya

Hi .. I'm female 5.1', 35yrs n weigh 160lbs, i just started this emergency diet plan for an upcoming holiday. I wanted to know if it's ok to combine this plan with nowloss diet n intermittent fasting plan? I'm usually eating fruits all day with 1 to 2 meals within 300 cals each. I'm also doing the bedsheets workout 1 to 2 times, about 4 days a week. Does it sound enough to lose about 20 lbs in a month???
Thanks a lot.

May 15, 2015

Adrian Bryant

yes, you can combine the two

May 17, 2015

aniya

Thanks for ur reply, pls also tell me how many times maximum should i do the bed sheet workout in a week to seriously loose 20lbs..? Is what I'm doing currently enough?
Thanks a lot
God bless you!

May 17, 2015

Adrian Bryant

do it according to workout plan laid out on this page for best reuslts

May 17, 2015


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