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 the video below if you hate reading)

Dale lost 22 lbs. in 3 weeks
following these 4 steps

  • 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

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. 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.

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


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.

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

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
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.

Make Sure You Also See…

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1-35 of 3941 Comments

hi adrian,
i'm a female, 165 cm, 78 kg, i tried to lose weight slowly but failed.. i want to ask you if i burn 3500 cals a day on treadmill, will this really cause to lose 1 lbs a day? i can burn 660 cals in one hour, so i have to workout 5 bours almost,, i know its difficult but i tried many ways but i failed and eat a lot..
please tell me if its true or not,, so again,, if i worked 5 hours on treadmill burning 3500 cals will this make me lose a pound? and this pound will be mostly from fat or muscle?

April 27, 2017

Adrian Bryant

your math is correct but you have to also factor in the calories you eat. have you tried this long term plan here

April 27, 2017


my intake would be no more than 1500 cals,, actually i tried the permanent diet but the problem is in me,, i dont stick to long term plans thats why im trying to help meself

April 27, 2017


Can you drink any alcohol on this plan?

April 26, 2017


Is this page a joke?

April 23, 2017

Haley hayes

Hi I am 5'0 and 140 lbs and I'm 26 years old. I would like to lose at least 15 lbs and want to k ow what is the best diet for me! Thank you

April 21, 2017

Adrian Bryant

simply use the plan on this page

April 21, 2017


Is it okay for me to eat the same fruit? Like 2 apples before the meal?

April 20, 2017


Hi Adrian

I need to loose 10 kilos in 2 months. What's the sure shot way to go


April 20, 2017

Adrian Bryant

with the plan on this page or any of the plans here

April 20, 2017


Hello I'm 16 and 5'3" and weight 158.2 pounds! Parents are giving me 2 weeks to loose 20 pounds. Suggestions?

April 19, 2017

Adrian Bryant

start with the plan on this page

April 20, 2017


I'm confused at how your parent make you lose 20 lbs? Or what, your grounded? There is not a single health care professional that would OK that. You do what's right for you and your body long term

April 22, 2017


I am 70yo, 5'5", 215 lbs. I need hip replacement surgery but my surgeon will not do it until I lose 15 lbs before my next appointment in 4-5 weeks. I cannot exercise because of the severe pain I am in. I work 4 days per week sitting at a desk. Please Help!

April 19, 2017

Adrian Bryant

can you do this along with the first 3 steps

April 19, 2017


Thank you for the information. I'm 5'9, female and 180 pounds. Used to be very lean but gained weight due to some health problems. I have 4.5 weeks. Which plan to lose the most please?..

April 18, 2017

Adrian Bryant

the one on this page

April 19, 2017

Natalie Olson

Do I need to do this How to Lose 10 Pounds in 2 Weeks (16 minute HIIT Weight Loss Workout)... everyday for 2 weeks to hopefully loose 10lbs.

April 18, 2017

Adrian Bryant

no. 3-4 days per week

April 18, 2017


Hi. I'm female 49, 5ft 11inches and 197lbs. And want to lose 20lbs. I understand the diet, but a little confused for the excercises, can you confirm I just need to pick 1 of the u-tube videos like the bed sheet #4 and do that video for 40 min a day.?

April 15, 2017

Adrian Bryant

no. you can do a variety or change up the workouts daily

April 15, 2017


I am 5 5 26 and weigh 188. I'm doing low carb high protein with green juices made at home. Trying to loose 20-25 lb. how many calories do I need to burn daily on elliptical?

April 12, 2017

Adrian Bryant

you just need to be more active in general or more active than you normally are

April 13, 2017


Hello! I am 5'1 and 105 pounds. I want to lose 10 pounds in one week. Is this diet and plan good for that? Thanks!

April 11, 2017

Adrian Bryant

NO. not at your already low weight

April 12, 2017

Rosame Pariury

How many calories do I need to burn to lose 20 pounds .I'm 5 _4
weight 165 .work out 3 times a week with body pump and zumba .Please help me .

April 07, 2017

Adrian Bryant

its best you use the workouts on this page to lose as fast as possible

April 08, 2017


Hello so im female 210ibs 5'7. I just wanna understand the diet a bit more... I do 30min crossfit 3-4 days and 1-2 hr cardio 2-3 days a week. So eating wise lets say i eat a cucumber and a mango then a 0-300 salad 2-3 hrs later broccoli and apple then 0-300.. I can basically do this 3-4 times a day correct? But fruit wise and vegetable wise how much thats what i dont understand bc that can add calories

April 07, 2017

Adrian Bryant

they do add cals but you have to eat a lot for them to really add up and slow down or prevent weight loss

April 08, 2017


Hey, the diet seems like it'll be great for me, just wondering if this is credible. I don't want to commit to doing this if it's some sort of fake/internet troll post.

April 02, 2017

Adrian Bryant

not fake. did you see the success stories?

April 02, 2017


My son is 24 yrs. old and weighs over 250 lbs. and is severely depressed, stays inside all the time and will not leave the house, please help with a plan that will help him to lose weight and get him motivated.

April 01, 2017

Adrian Bryant

show him this and this which are perfect for him

April 02, 2017

Incorrect please try again
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