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.

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

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…

NowLoss.com Created by Adrian Bryant

Adrian Bryant is a Body Transformation Specialist. Many People (like these here) have used NowLoss.com to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-35 of 3288 Comments
Cheryl Graham

Hi, Adrian! I'll be going to Orlando, FL. 12/12/2015, which is 24 days from today, 11/20/2015. I'd really love to lose 30 pounds by then, SAFELY, but I'm Type 2 Diabetic, so that's a concern of mine, and I haven't been to our YMCA in a long time. Got any suggestions for me? I'm open to your advice.

November 20, 2015

Adrian Bryant

simply get started with the plan on this page and stay in touch if you need any help to get vaction ready

November 22, 2015


Any effective workout to reduce 10 kg in a month and want my belly to finish
it's hanging out

I am university student so please recommend something light and what to eat?

November 20, 2015

Adrian Bryant

use this workout and this diet if you do not have a weight loss emergency

November 22, 2015


I am 85 kgs and wish to reduce 10 kgs in a month.
i aim to shrink my belly fast and face chubbiness.
please recommend how to kill hunger
i get hungry very often...

please help as i am busy person so i do walk
would that be ok?

November 14, 2015


And ant effective workout to reduce 10 kg in a month and want my belly to finish
it's hanging out a bit.

November 15, 2015

Nabil Rahman

Hey Adrian,

Would it be smart to do this diet once, and then after that do the permanent weight loss diet and keep ALL the weight off? I wanna lose 20 pounds quick then lose the rest of my 30 or 40 pounds at the normal steady rate.I am 20 y/o and 244 pounds male.


November 13, 2015

Adrian Bryant

why not start with the permanent plan? you'll lose weight fast anyways being that you are overweight

November 13, 2015

Kim L.

Hi Adrian,

My sister and I started your emergency diet this past Monday. I am wondering if we choose to eat 3 or 4 300 cal meals can we eat any of those combined? For instance, can we eat a 600 calorie meal then eat one or two 300 calorie meals after that? Also, if we forgot to eat the fruit/veggies before the meal was it ok to eat them after the meal?

Thanks for your help in advance!

November 05, 2015

Adrian Bryant

NOPE. each meal must be 0-to-300 cals

November 05, 2015


Hey, i am 36 year old female. I am 5'5 and 205 pounds. I want to lose 20-25 pounds in 6 weeks. What diet do i do?

November 02, 2015


Can I do a slim fast shake for my under 300 calorie meal if I don't have time to prep instead of missing the meal? This morning I had a half of an apple and broccoli. Wanting to do a slum fast for my meal.

November 02, 2015

Adrian Bryant

yes as long as it is under 300 cals

November 03, 2015


My name is Sephora,
I am 26 years old and I currently weigh 98 kilos, not far from 100kg. I am 169cm tall, and I am so utterly lost as far as my body is concerned.

I have just become a member of a gym, with the intention to mainly use the pool facilities as I am really not ready for the gym itself. Please please can you give me some help as to how I should be eating and how many lengths I should be doing… my relationship with food and exercise is completely ruined as it was been a problem since I was a baby.

I have 7 weeks until I go to see my family for Christmas, and id like to loose as much as possible, how much do you think I could loose in this time? And is it best to exercise more than once a day? Thankfully both the gym and my work place are 5 minutes from my home, so there is no excuse.

Please please please help, my self esteem is totally ruined, and im starting to get scretch marks, which is killing me… permenant damage because im getting bigger and bigger, and ill never be able to rectify it, its just getting worse and worse… argh sorry, I need a positive change, please give me some advice, I just need to loose as much as possible as quick as possible, do u think 15kg is realistic in 7 weeks.

October 31, 2015

Adrian Bryant

if you stick with the plan on this page as is you will lose a lot of weight within the next 7 weeks

October 31, 2015


Hello Adrian, may you be blessed forever!!!! I am an AA 36 yr old female, 5'4, w/ 2 kids; 19&8. I recently relocated to Fl and gained nearly 35 pounds within 4/5 months due to stress and inactivity. I was 171 when I moved and now am 211😕. This is the biggest I have been in my whole life! I know my ideal weight for my height is no more than 135 yet I love my curves. I am seeking to reach 145-150 asap as healthy as I can. Please advise your most significant plan for me to lose quickly as well as a maintenance plan. Sorry for the length but your post and comments seem actually real and inspiring. Love & light - Jay

October 25, 2015

Adrian Bryant

use this workout and this diet for longer term

October 25, 2015


OK cool! So will this be sufficient if my goal is to immediately lose my first 20-30pd by thanksgiving (3-4 weeks)?
Thx so much for your response!!

October 26, 2015

Kerstin Nguyen

Hi Adrian,

I was wondering if because I have PCOS I will have to workout more than suggested due to my insulin resistance? I'm at the heaviest I've ever been I'm only 5'0 and I weigh about 140-150 pounds and want to lose as much as I can but will my PCOS be a problem with the recommended workouts?

October 20, 2015

Adrian Bryant

it shouldnt be and you only have to workout more or harder than the next person unless you want to lose fat faster

October 20, 2015


Hi! I was wondering if it made a difference if I put the fruits and/or veggies in the blender? For the fruits and veggies before each meal? Thanks so much! I'm trying to lose as much as possible before my brothers wedding November 7th!

October 17, 2015

Adrian Bryant

the blener is okay

October 18, 2015


hi Adrian,

I'm 5'2 and I weight 159. right now. tomorrow will be my first day of following this diet plan to lose as much as weight as possible by November 1st.

I went thru all the lists of fruits veg etc and narrowed it down to the item that I can eat.

my questions is, will a jog on treadmill for 45 minutes to an hour be a good replacement for that workouts that you have? or I have to do one of your workouts to see results? also, will I gain all the weight back when I stop the diet but still eat somewhat healthy and workout 5 days a week?

how much weight do you think I'd be able to lose with your diet plan and 45 minutes treadmill jog??

thank you so much!!

October 14, 2015

Adrian Bryant

you can do the 45 min jog if you want to lose weight at a slower rate

weight is a matter of overeating and lack of activity so NO IF you dont do that but if you go back to your back unactive + overeating habits then YES you will

October 15, 2015


Hey Adrian, I've been struggling with weight loss since I was very young. At one point my healthiest was 133 which was 5 years ago but I still couldn't get rid of the stubborn fat.

I'm 22 years old and I would like to drop 15-20 pounds before my birthday which is in the first week of November. My current weight is 185 and I'm 5'3 3/4. I'm worried about losing my curves. Should I follow the above consistently or search deeper into your site?

Thanks so much!

October 10, 2015

Adrian Bryant

yes you can follow this plan as is and as for your fear of losing curves please see this

October 12, 2015


Thank you so much :)

October 24, 2015


Am looking to loose 65lbs my current weight is 250 and am 37 do you think am overweight am 4ft 5in

October 05, 2015

Adrian Bryant

if you do not have a 911 weight loss emergency then use this workout and this diet

October 06, 2015


Hi Adrian! I'm a 26 years old female. My height is 167cm and 70kg. I was 73kg two weeks ago but I cut down on my carbs and started a little exercise thus the weight loss.

I'm looking to lose another 12kg by Christmas, which is in about almost 11 weeks. Which diet and workout plan should I follow?

I just started taking a protein shake (115cal) and I'm thinking of having that for breakfast and dinner. And as for lunch I'll have a balanced meal. Will you recommend that? Or should I do IF?

Really look forward to your reply. Thank you!

October 05, 2015

Adrian Bryant

for a longer term approach use this workout and this diet

October 05, 2015


My questions are what happens if you drink The water and Eat 2 raw fruits or vegetables before each meal but you're not hungry to eat a meal??

Other question
The 300 per meal does that include the fruit or you eat two pieces of fruit and then eat 300 cal?

Other question
If you only end up with 600- 650 cal for three meals and you want
to have another piece of fruit or something small can you or would it affect it?

September 29, 2015

Adrian Bryant

1. that's okay. its ZERO-to-300 calories after meals

2. 2 pieces and then 0-300

3. it wouldnt but you shouldnt have nothng (Unitl next meal) after 0-to-300 calories

September 29, 2015


Is the weight you on this emergency plan mostly just water weight?

September 29, 2015

Incorrect please try again

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