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
Get These Workouts on DVD

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

I'm Adrian Bryant, I made NowLoss.com to help you look better naked & To get rid of any unwanted fat…

Get my Fat Loss DVDs because Taushina Eagle Lost 191.8 Pounds & Justin Walters‬ Lost 230 Pounds using the same DVDs you're going to Get Today For Only $37

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Click to Comment

1-60 of 4416 Comments
Mia

Hello another question for the 300 calorie meals is it basically anything at 300 calories or less? Like a chicken breast with salad?

February 18, 2018

Adrian Bryant

yep

February 18, 2018

Mia

Hi I’m 5’3 and weight 172 I want to loose the 20 lbs plus more long term. Can you recommend a plan for me? Plus a workout? Thank you

February 18, 2018

Nancy

When do you think, on average, I will start to see a physical difference in my body?

February 17, 2018

Adrian Bryant

withing 2-4 weeks

February 17, 2018

Jessica

sorry another question but is it ok if i only eat 2 meals a day and they consisted of ramen noodles. My day consists of intermittent fasting from 7:30pm to 12:30am and i break the fast with some carrots. Then i get home and eat the 2 fruits or veggies and then have a cup of noodles. then 2 hours later i do the same thing with a cup on noodles again. That is all i eat for the day and i feel full so im worried, am i still gonna be losing the weight? and yes i do workout, drink water, and im overweight. I need to lose 20 pounds or more before april and 40 before june. im doing this plan until the beginning of april bc i have a celebration and i need to look my best. However, from april to june i will be increasing my calorie intake to 1100 ans following one of your long term plans

February 14, 2018

Adrian Bryant

this is okay as long as each meal after the veggies is not larger than 300 cals

February 15, 2018

Jessica

Can I eat a cup of noodles for my 300 cal meal since it’s 200 something or do u suggest something else?? I don’t lnow any meal ideas to eat and still lose and not get bored even tho I have no time to meal prep since I’m v busy w school

February 13, 2018

Adrian Bryant

you can do the noodles

300 calorie meals

February 13, 2018

Red

I am 47 yr old female, 6' tall and 217lbs. I would like to lose 25lbs in 3 wks. Is it possible, on this diet, for me at my age?

February 13, 2018

Adrian Bryant

of course you can. age does not matter

February 13, 2018

Kate Armstrong

As long as I follow the calorie intake, do I have to consider the carbs each meal has? Like, should I stay away from pasta and stuff like that?

February 09, 2018

Adrian Bryant

no. not at all but you could make a higher % of your calories come from protein to speed up fat loss some but oveall. caloreis are what matters most

February 11, 2018

Kate Armstrong

Also, would you suggest a protein powder? I've noticed some say to not use them for weight loss. There's some specifically for weight loss though. Would you recommend one of those? Thanks!

February 11, 2018

Adrian Bryant

still all comes down to calories. doesnt matter what brand you use. see why protein of any kind is good

February 12, 2018

Sandra

Hi Adrian
I was just reading your 4 steps to lose 20lbs in 3-4 weeks. Can I have black coffee in the morning? I drink I ed coffee everyday sometime 3 times with cream and sugar, this will be hard to give that up, however I believe eliminating that, plus your plan I should see riots. Time will tell, will let you know.
Sandy

February 05, 2018

Adrian Bryant

is it the caffeine you need? what about basic caffiene pills? is the coffee high calorie with added sugar etc

February 06, 2018

Lucky

Hi 👋 Adrain,
I’m a 5’1 female and weigh 187 pounds. I used my fitness pal app to count calories for a month and lost about 5 pounds. I started intermittent fasting last week. Fast16 hours eat 8 hours for a week and lost 2 pounds while counting calories. What’s your opinion on the blood type diet? I want to lose weight faster.

February 05, 2018

Adrian Bryant

never heard of blood type diet but it does not matter. all diets work by limiting your calorie intake. go here to lose weight faster

February 05, 2018

Sara

Hi Adrian,
I am allergic to dairy. Is there a substitute you recommend for the whey protein? Are there specific fruits and vegetables? I am on a budget. If I have foot problems and cannot be active in my feet, which workouts will burn most calories?
Thank you!

February 02, 2018

Adrian Bryant

you dont need whey for protein. any type of protein (food, drink or supplement) is fine.

fruits and veggies need to be raw

try these workout options

February 02, 2018

Johnathan

Hi am 20 and I weight 288 lbs. I would like to get down to 190-220 lbs. Will this work for me.

February 01, 2018

Adrian Bryant

of course it would but use 1 of the other longer term plans here

February 02, 2018

Joann

Hi Adrian:
I'm 54 years old 5'4 and way 150 I would like to lose 25 lbs would this work for me and how long would it take..
Also can you drink wine on this diet.

February 01, 2018

Adrian Bryant

of course it will but since its not an emergency do 1 of these other plans

February 01, 2018

Love

Thank you so much for you service!
I’m 14lbs, 5,8” have gained 30 pounds in less than 6 months since I lost the ability to walk due to severe!! rheumatoid arthritis.
Concurrently I can barely sleep if at all for three months because exercise, just walking, in street clothes and shoes was my peace of mind.
I have been homeless and many other things. I don’t have sneakers, brooms, backpacks, weights, milk jugs, but I am determined!! I must fit into the clothes I do have! I should be judged. I support my father through the end of his cancer. Amen.

February 01, 2018

Love

My apologizies Adrian. Some typos were produced;
I am 144 pounds but my entire life prior 114 or less, and I have gained
I should not be judged

I supported my father

Ok gratitude and thank you innefably!!

February 01, 2018

Nicole

Hi Adrian my name is Nicole I'm 22 im 5'6 and I weight 190 I want to lose at least 50 lbs by April or sonner my wedding is in the middle of April and I want to feel good and confident I also have diabetes so can you please give me a good workout plan to follow. Thank you in advanced.

January 31, 2018

bertha

Hi my name is Bertha im 25 years old at 5'4 weight 204 my birthday is towards the end of march and want to get down to at least 180 what to do you recommend?

January 31, 2018

Grace

I'm 29 years old turning 30 this year! I'm currently sitting at 203lbs at 5"8 female which isn't a healthy BMI. I wanna loose 55lbs. What would you recommend. I currently do Yoga and kickboxing 3x a week.

January 30, 2018

Jessica

Hey ! Im starting this plan today. Im 5'4 weighing 155 (im stuck at this weight no matter what i do. I was 190 a few months ago. But now i cant seem to lose anymore weight. I'm desperate to lose 30 more pounds. I will be doing this diet you have up . My questions are would this work . If so what workout video of yours should i do . What's the best one? Amd how often

January 29, 2018

Adrian Bryant

do this plan instead this plan is only for emergencies

January 30, 2018

Nick

Hi, my weight is 225 and I'm 5'10" what's the best way for me to cut down to about 185?

January 29, 2018

Adrian Bryant

with this

January 29, 2018

Joe

I'm 48 yr old male that was already 20 lbs or so overweight. I Quit smoking a few weeks ago and have already put on an additional 5 or 6 lbs. I need some advice on how to slowly lose weight. Would like to keep my main focus on quitting smoking so I can't have too radical of a diet or routine. Thanks

January 26, 2018

Adrian Bryant

then do this more permanent plan

January 26, 2018

Alexis

Hello I’m 284 pounds I work 7 days a week and work almost 12 hour shifts so when I get home I be so tired. i want to get down to at least 190 do you think this plan would help me???

January 25, 2018

Adrian Bryant

it would but with your schedule this plan would be better for you

January 26, 2018

Tonya

Im 43 Female going through Menopause and I weight 135lbs and I really seem to keep putting it on instead of loosing it. I want to get down to 117 pounds or 120. I am 5'2". I work in a office all day and have a SitFit Bike I use and I walk at lunch, so do you think your plan will help me even though my hormones are all out of wack??

January 24, 2018

Adrian Bryant

of course it will but do this long term plan here

January 24, 2018

T. Anderson

Hi! I’m 5”5 and I weigh 200 pounds. I want to lose 40 pounds before April 20th. I was thinking about eating cucumbers for a month and drinking a ton of water with a 2 mile walk a day. Is there anything else you would recommend? I have a little bit of belly fat that I’m trying to get rid of. I don’t have any children and I’m a little bit bloated. Will this be the quickest way to achieve a flat stomach? Any tips on getting rid of belly fat quickly? I want my tiny stomach and tiny waist back when I weighed 160 pounds. Will this help?!! Thank you!!! So eager to lose!!

January 23, 2018

Adrian Bryant

that will certainly work no probelm but the question is how long will it last?

its best you do a longer term plan here

January 23, 2018

Emileigh

I am getting married first week in March and I weigh 175 and I would like to get down to 150 in 3-4 weeks. Is this a plan for me?

January 22, 2018

Adrian Bryant

its for you!

January 22, 2018

Shannon

Hi I weigh 290 and I am 33. I want to lose weight bad. Is it normal to feel sick and tired at first when you start. It is like I am usually very irritable and should I do food prep?

January 22, 2018

Adrian Bryant

as far as working out = yes if its your first time and you will improve

January 22, 2018

Janelle

I'm 31 had four kids my youngest is 16mths old and I had all cesarean.. I have never been this big I weigh 195 and would like to get back down to 140-145 I'm a full time mom so what plan will work to help lose weight fast?

January 21, 2018

Janelle

Hi Adrian I've been doing the ski steps 15 lbs in 15days workout twice a day. Does it need to be in a row or spaced out during day? And also I missed a day can I do 4xs In one day to make up for twice I didn't do yesterday? Ive seen alot of your other videos and get confused how some say you can lose similar weight but in a longer time frame? Like one says lost 10lbs in 20 days or something like that. But one I'm doing says 15lbs in 15days? I weighed 195 when I started few days ago now I weigh 192 I do weight check in mornings.

January 26, 2018

Adrian Bryant

back-to-back or spaced out.

You only do it 8 OUT of 15 days. NOT EVERYDAY

Dont worry about the titles. the speed you lose weight all depends on how overweight you are. at your weight ANY of my workouts or any HIIT workout for that matter will cause you to have fast weight loss

January 26, 2018

Janelle

I figured 4xs a week. I do while my husband at work for privacy cuz I get embarrassed. And based on days he not home I been doing Tues - Fri. So it can't be done everyday and I'll still achieve my goal of weight loss by ski steps? Also I drink two tablespoon of acv a day with 8oz of juice mixed in cuz of the taste and take garcinia cambogia pills as well I may eat one to two meals a day. No soda and no candy. Also eat carrots and apples for snacking

January 26, 2018

Adrian Bryant

1. doesnt need to be done everyday. you couldnt do it everyday giving it 100%

2. the acv and garcinia wont make a difference. its all about expending the most energy you can with HIIT workouts and/or eating less

January 26, 2018

Maria

Hi Adrian,
I am 5ft 7 and I weigh 145lbs. Will this diet help me lose 20 lbs in 1 month?

January 21, 2018

Adrian Bryant

Yes. at the worst (depending on your bodyfat %) you may have to use 2-to-4 more weeks to lose your last 5-10 pounds

January 21, 2018

Rose

Hi,

I’m 23, 5’1” and 165. I’d like to lose 20 before my birthday on March 17th. Do you this this is possible?
Thanks!

January 21, 2018

Adrian Bryant

yes. its possible with this or any other weight loss plan at your weight and height

January 21, 2018

Stephanie

Omg I’m 24 5’2” 165lbs and my bday is March 18th!! Lol good luck love! I hope you make your goal and have a happy bday😊

January 25, 2018


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