Best way to lose weight quickly: how I lost 10 pounds in 2 weeks

In fact, it was actually 15 pounds in 12 days. From January the 7th to January the 19th. I lost over 40 pounds within the first three months and I’m still going strong! The diet and program I describe below can typically produce 10 pounds lost within your first two weeks without any trouble.

Note to women: Yes, you do lose weight differently than men. Your metabolisms are different and it’s important to keep this in mind. This post outlines solutions for women as well (our mom lost over 25 pounds using the program mentioned for women.)

Here are my before and after pictures to checkout:

The First Day and Week 2 weigh ins here:

Initial Weight:

224 Pounds

how to lose weight

Week 2 Weight:

209 Pounds

how to lose weight in 2 weeks

15 pounds lighter in 2 weeks – needless to say I was pretty excited and this definitely helped me to keep going.

I followed a customized fat loss program for 90 days. There is a female and a male version of this program. Click here if you are a women. If you are a man, click here. After the 90 days this is where it took me:

Initial Weight:

224 Pounds

How I Lost Weight

Day 90 Weight:

183.8 Pounds

lose weight fast

Here is my before/after picture for the initial 90 days on this new program, and I threw in a recent update from about a month ago – still going really strong like this.

Adam Bate weight loss fitness

My brother, Devon had very similar results as well (although much less to lose). Even our mother was able to drop 25 pounds using the methods outlined specifically for women. Want more info on the program? If you are a women, click here. If you are a man, click here for your program.

This has been life changing and actually a lot of fun!

This post is meant to be a recap on the types of lifestyle changes we’ve made and an overview of what we did to lose this weight. We hope it can help as many people as possible. Although we did end up exercising a bit, most of the losses we noticed were from optimizing a meal plan and program that worked specifically for us.

If you’re serious about losing some weight then you might want to check out the customized fat loss program (for men) Or its sister program called the Venus Factor (for women). Please take some time to review some of the post, but much of the info was taken from this program (Men: click here. Women: click here. The video on the page is about 20 minutes, but it’s a good watch and has some great info (be sure to watch to the end because it gives you a great discount). The program is only about $40 – less than what I used to spend on pizza every weekend. Follow the link below to check it out.

It’s crazy what dropping as little as 10 pounds will do to your energy levels and work productivity. It was going through this process that sparked my renewed interest in the health and fitness community and snowballed into me being much more passionate about all this.

If you’re looking to lose weight quickly, there are three things you need to optimize or focus on:

  • Your diet – what you eat and drink
  • Your exercise – timing and duration of specific exercises
  • Supplementation – speeding up the process with the help of safe drugs

I really think that the best way to lose weight is by optimizing your diet. More specific it’s to manage your blood sugar levels and eat for your specific metabolism.

Women, click here to see the program that’s specific for the female metabolism (this is how our mom lose her weight.

Men, click here to check out the customized fat loss program for guys.

I lost my weight by only optimizing my diet. I changed what I ate dramatically and literally melted the weight off. I remember waking up on the fourth day after starting this in complete amazement by the fact that my fingers felt skinny. I’m not sure if it was the amount of salt I ate or what, but my fingers and hands have felt fat for the last year – this alone was enough to keep me going. For the sake of this overview, I will not go into any detail on supplements (as I have yet to learn much about them), and will only briefly touch on exercising. Instead, I’ll focus on optimizing diet for rapid weight loss.

So how did I lose this weight so quickly?

I kept my blood sugar from spiking by following a fat loss program built for me. It was quite similar to the slow carb diet. The methods I used were from the advice I found from a variety of locations, surrounding foods and how diet alone can make for some amazing weight loss. You can get the program we used for this right here: women click here – and – men click here.

Not going into details of the diet (you can read that yourself). These were the key changes I made that I know helped with the rapid weight loss.

I ate a big, high-protein breakfast

weight loss breakfast

I love my breakfasts. It’s crazy to think that I could lose 10 pounds in 2 weeks while eating this every morning. It’s great though because in the evening when I sometimes get cravings, I will just remind myself how awesome breakfast is going to be. I included a picture to the right of a typical breakfast that I will eat. It’s three fried eggs, 4-6 pieces of bacon, and fried mushrooms, onions, and beans. Delicious.

Lets be honest, there were mornings that I just didn’t have it in me to make this. For those mornings I would fall back to just 2-3 hardboiled eggs, or a single hardboiled egg and a protein shake made with water + whey protein isolate. Since I work from home, I can typically take the time to make a big breakfast, but probably 1/6 days I would have to fall back to the quick breakfast.

Remove most dairy products

This wasn’t a huge issue for me. I haven’t drank much milk since junior high, and although I do enjoy cheese on almost everything it was easy enough to give up. Luckily, I could still use butter to cook with, and if you are like the many people that love cream in their coffee – this is okay as well as long as it’s heavy cream and not milk. Cheese is a big part of my cheat days as I explain below.

Water, Coffee, or Tea

This was one of the biggest challenges for me. That said it is crazy how fast you can lose weight quickly if you simply cut out drinking unnecessary calories. Admittedly, I’ve historically enjoyed a beer or two over dinner at home – and even more than one or two if out with some friends. Although I don’t think there’s anything wrong with a beer a night, or a glass of wine a night, I know the former is not great for losing weight.

If all you have is two weeks to lose weight, you’re going to have to be very strict with this rule. Luckily you can still drink any water-based drink such as coffee and tea, so it’s not all bad. I usually have a huge glass of ice cold water plus one or two large cups of coffee in the morning to kick start my day. I often use cinnamon to flavour my coffee – it’s a great tip for those of you that really enjoyed adding milk.

No white carbohydrates

weight loss supper

In fact, anything that is white or can be white. So no pastas, no rice, no breads, no oatmeal, no potatoes, etc. However, I still ate a ton of carbohydrates. I just ate better high-fiber carbs such as black beans, kidney beans, and lentils. The latter I didn’t really enjoy, so most of my meals were made up of beans. The picture to the left is an example of what I would eat for supper. This night I had a spread of black beans, cooked frozen veggies, and sliced ham. I basically substituted the ham for any other meat – chicken, beef, or pork mostly – and alternated between black and kidney beans. Note – if you find your food getting bland, try using mustard and pepper. For lunch, I’ll often take 1/2-1 can of tuna, 1-2 cups of frozen veggies, and a big scoop of bean, cook in the microwave, add a couple squeezes of mustard and pepper and shake.

Moderate 20 minute weight resistance twice per week

When I was reading the Four Hour Body, it really got me interested in how the body works and how it deals with exercise, food, etc. This is one thing that I think really helped me – especially during my cheat days. I will do a light to moderate 20 minute work out consisting of the following exercises:

  • Bicep curl x 15
  • Air squats x 50
  • Military shoulder press x 15
  • Wide arm pushups x 20
  • Against-the-wall tricep extensions
  • As many close-grip pull ups as possible
  • Calf raises x 30

The goal of the workout was to promote food storage to muscle instead of fat – this is especially important during your cheat days. During my cheat day, I will look to do the air squats + tricep extensions even if I’m eating out. I didn’t go to the gym at all for this, instead, I just took a couple old 20lb dumbbells, a pair of 10lb dumbbells and a pull-up bar from home. If you don’t have a pull-up bar don’t buy one, simply exchange the exercise for a back row or seated back fly exercise. I also don’t own a weight bench so no need to spend your money on that. What I’ve learned since losing even more weight is that these workouts are pretty important if you want to lose weight fast. They aren’t necessary but they certainly do help shed some extra pounds by keeping the fat off, especially on your cheat day.

I gave myself one cheat day

I say one cheat day because I wanted to illustrate the fact that this diet can be used for people wanting to know how to lose weight in 2 weeks. If you are only using this as a fast way to lose weight, then you’ll only want to indulge in one cheat day during your two-week period. However, I now give myself every Saturday as a cheat day.

I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited-calorie diet (which this isn’t, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week.

Personally, I find the cheat day important because it gives you something to look forward to. This diet is a huge change from most Westerners’ lifestyles. With the diet comes a lot of cravings, especially in the beginning. I would make a little note of anything that I was craving and made sure I went out and bought it Saturday morning. For example, this is what my first cheat day looked like:

  • Breakfast – bacon and eggs with hash-browns, toast, a ton of ketchup, and a fruit smoothie
  • Snack – Full bag of All Dressed potato chips and a large bag of sugar candy (Cherry Blasters)
  • Lunch – Entire box of extra cheesy Kraft Dinner
  • Snack – 2 large Caramilk chocolate bars
  • Supper (and evening snack) – 1/2 large poutine, a few garlic fingers and 7 slices of a 16″ large pizza from Alexandras Pizza.

Even typing that out makes me a bit sick to my stomach. Needless to say, I didn’t crave any sort of junk for a while after that day. In fact, thinking back it was at least Thursday before I made a note of anything for the next cheat day.

Final words on this way to lose weight quickly

What I explained above was how I lost 10 pounds in 2 weeks. I’m continuing to lose week after week at an average of 4-5 pounds per week (I’m sure this will slow down once I get closer to my goal weight). The above method works like a charm and I feel is a great way to lose some extra weight. UPDATE: I’ve since lost over 40 pounds in 90 days and continue to get leaner and leaner.

I’ve learned a ton about health and fitness – specifically weight loss and motivation – over the past several months. So much so that I’ve recently become a personal trainer so that I could help others reach their health and fitness goals as well. I’m super excited about this new found passion and can’t wait to start helping more people. If you have any questions about this program or any other exercise program please don’t hesitate to ask – I’m here to help.

If you are serious about losing weight and changing your lifestyle and willing to put in a little bit of effort to make amazing changes, then I do think you should check out the fat loss factor program. Like I mentioned, it does cost a bit of money, and I was extremely hesitant to buy a program off the internet, but I’m really glad I did. It is cheaper than what we used to spend ordering pizza every few days.

Also, if you have any questions, leave a comment in the comment section below and I’ll answer them as soon as I can.

255 Responses to Best way to lose weight quickly: how I lost 10 pounds in 2 weeks

  1. Adam Bate January 13, 2013 at 7:45 pm #

    Feel free to comment if you have any questions about this – I’ve been getting a lot of emails about it but it would be nicer to move the discussion here.

    • Ashley January 22, 2013 at 3:43 am #

      As a woman, I wish I could be as successful as you i am following about the same diet but i am not seeing the same results.

      • Adam Bate January 23, 2013 at 10:15 pm #

        Hey Ashley – it’s a myth that it’s more difficult to lose weight as a woman.

        Women do require a higher % of body fat compared to men, but we lose and gain weight the exact same way.

        The above diet does work. In fact we’re coming out with an eBook in a few days that will layout exactly what to eat for a 2-week time period, including complete grocery shopping list and daily meals. The thing about this particular diet is that you need to be pretty strict with managing blood sugar levels in order to see the type of results in the 4-5 pounds per week range.

        Good luck and I’ll leave a comment again when we’ve got the eBook online.

        • david April 18, 2013 at 3:42 am #

          I just can’t do it I guess I’m 13 years old weigh about 137 and 5.6 I tried to louse weight I walked for a lot of days but no changes.I’m a boy BTW. I cry sometimes because of it and I’m not lieing.I’m trying get in shape to play basketball.I guess I just can’t do it but can u help me?

          • Adam Bate April 28, 2013 at 2:39 am #

            Hey David,

            I just sent you an email – let me know if you have any questions

          • Lesa May 4, 2013 at 7:54 pm #

            Hi Dave, I just read your email. All I want to say is; Keep trying. It’s awesome your even taking a stance of being a healthier you. And btw, your measurements are fine. You’ll grow into a healthy weight and height. Just give yourself so time. Good luck with the basketball!

          • Ally Rossi August 3, 2013 at 6:59 pm #

            Hey Adam,

            Im 14 and trying to lose weight to look good for school im going in 8th grade im trying and i got 2 weeks to lose i want to lose 20 pounds can u plz email me and help me


            Ally ♥

          • HiDavid! September 10, 2013 at 2:50 am #

            You’re growing! so don’t feel bad because you are not at a “desired” weight. You are only 13, and that means that your body will have different needs. don’t stress about it :), I am sure that you will be one of them hot guys as you get older 🙂

          • Lorena September 10, 2013 at 3:04 am #

            You are 13, which means your body is changing and will also have different needs as you get older, but don’t get depressed! I got really chunky for a while, but I was just eating sweet breads and milk at night, I just like bread you know and I was 15, anyway don’t stress too much about it, and by the way your weight is perfect

          • priya March 12, 2014 at 12:39 pm #

            hi,i am priya i have got married and having two kids my daughter is 10,and my son is 6 but i had my two kids from c section and because of c section i am having fat belly now and its very difficulty to me and now i am 80kgs ….

        • Rachel April 28, 2013 at 2:05 am #

          yeah but men still naturally have higher metabolisms.

          • Adam Bate April 28, 2013 at 2:29 am #

            Hi Rachel – we do, yes. But barely, and that’s only due to base line body composition. Optimizing blood sugar levels will have the same effect in women as in men – but both put on and lose weight in the exact same way.

      • Rebecca April 18, 2013 at 12:25 am #

        Hi Ashley, I have lost weight using a very similar diet to the low carb one mentioned here. However, my diet was even more strict i.e. I was not allowed to eat some veggies such as carrot, beetroot, more than a tomato a day etc and never had any legumes/beans because they were too high in carbohydrates for this diet. I am relatively small already but found the only way to loose any of the extra weight was to be extremely low carb. I have heard some researchers say it is because of the pill that this happens i.e. the pill will stop you loosing weight unless you go extremely low carb so maybe try sticking to only very low carb veggies.

    • Jasmeen kaur February 14, 2013 at 10:55 am #

      I’m 14 and I’m 67 kg look fat but pretty wanna urgently lose weight in max 5 months cause ill be having lots of outing after my end year exams and I really wanna wear nice clothes so I really wanna lose weight I need your help too(;

      • Kerri Allen April 1, 2013 at 10:59 pm #

        I am also 14 and am looking to lose weight. I am looking for a weight loss support partner that could support me as i support them. If your interested email me at i look forward to hearing from you 🙂

        • Sheldon Manners May 6, 2013 at 12:04 am #

          hello i am 14 too and i weigh around 200 however i have extremely wide shoulders and an extremely big build and I am very interested in this diet plan.

    • Kristina April 4, 2013 at 5:07 am #

      What type of groceries should I buy?

    • aamaltas April 6, 2013 at 2:59 pm #

      Hey Adam, I am 37years old my height is 5ft 3 inches and my weight is 64 kg I want to reduce 10kg weight I want to ask you that what kind of vegetables can we eat in this diet?.can we eat salad cucumber , cabbage etc how much calories I have to take in a day?I have heard that one should eat something after 2 or 3 hours to boost the metabolic rate is it right? Plz answer….

    • Dana April 11, 2013 at 3:10 pm #

      Thank you for offering a simple diet plan and sharing your results. I have been on a personal journey to lose weight and have been unsuccessful for many years. I am making a 2 week commitment to stick to the diet plan you have outlined. My biggest problem is night time eating and very low self-esteem. I am looking forward to starting this. Any suggestions for me? Thanks!

    • Nicole April 12, 2013 at 10:14 pm #

      Hey, im 17 and have been struggling with my weight since i was a kid. I had started working out at the gym and cutting down on the calories LITERALLY, i would go to bed hungry which kinda made it worth while, i lost 20-25 lbs but have plateaued … Its depressing & i still got 15 more lbs to lose, my mom makes us eat so much carbs, thats all there ever is after the vegetables and stuff are finished … I really need your help on losing those last 15 🙂 xx

    • Alice April 22, 2013 at 4:39 pm #

      i am eighteen and i am so paranoid at the moment im about 11 stone and i want to loose as much weight as i can before i go on holiday with my boyfriend. please help me 🙂 x alice

    • Sophie Charbonneau April 23, 2013 at 1:27 pm #

      Good Morning Adam,

      I woke up this morning, put on a dress that suddenly got skinny on me :-), I’m 42, 6 feet tall and I usually weigh between 145 to 148, I had not weighted myself since January, this morning I am in a panic (I use to model for a living, so this is freaking me out) I am at 158.2lbs…do you think it’s reasonnable and duable to loose that 10.2lbs within 2/3 weeks, I have just rejoined my gym, my membership had expired, I usually go 3 to 4 times a week do 20 minutes of cardio and I try to focus on a few other exercises, of course, I feel the 10.2 lbs has taken residence just around my waist….isin’t that the case for women afetr having children..

    • Anon April 29, 2013 at 1:50 am #

      Hey, i am 14 years old and weigh 180 like most of my friends difference is im fat and they are muscle..i always wonder why i am so fat try diets but nothing works 🙁 please help me

    • Ryan April 30, 2013 at 10:16 pm #

      I’m a 13 year old boy I’m 5″8 and 193 can you please help me I cry and feel depressed about my weight lots of people at school bug me about it. I get very depressed about my weight please help me

      • HiRyan! September 10, 2013 at 2:54 am #

        Don’t let the kids from school bug you, don’t give them that powers, they are just ignorant and yes, also stupid. Try not to get depressed either, talk to your parents or even someone who you can trust so that they can also help you deal with this. Some kid are just really mean, but you will get over it, remember that because you are soooooo totally worth it! 🙂

      • Eni January 13, 2014 at 7:55 pm #

        Hey people! Weight loss might not seem easy initially, but constant practice helps.

    • Aaliyah May 8, 2013 at 1:07 am #


      In the past few months I gaind A LOT of weight (30lbs) and I’m freaking out!!! I tried to lose it, but I either fail or just give up. All my house eats is carbs and I’m not aloud to diet so I have to eat them 🙁 this is because my family doesn’t think I nedd to lose weight but I know that its better if I do. This weight gain stresses me out!! I’ve gotten so deppressed and my self esteem dropped a thousand feet because of it. Can you pleae help me……all I want is a nice fit body and to be able to fit into my cloths again. Email me some advise please? :'(

      • Parispink December 30, 2013 at 2:09 am #

        Im in the same boat as you right now girl!!!

    • David May 20, 2013 at 3:04 am #

      Hi my name is David I’m very embarrassed to say this but I’m about to be 15 in two months and I’m 5’6 tall and I weight…..well I weight 236 pounds. My weight really doesn’t bother me but I think I will look way better and make my parents happy. I’ve been working out for 2 days already. Saturday and today. I warmed up for about 10 minutes then worked out for 40 minutes and stretched out 10 minutes after. I’m also trying to lose weight fast so I can go to the river during school vacation. Being able to finally show my body instead of fat will be awesome.

    • Hayden Smith September 13, 2013 at 12:39 am #

      Hey Adam, I am 16 years old and weigh 156lbs, since April of 2013, I’ve been on a strict vegetarian diet. This dramatic switch in diet lead me to lose 50lbs over the next 6 months and I feel great. I’ve followed many dieting rules that include cheat day and exersising but, I have hit a wall, everything I do (switching starchy grains for high fiber veggies, more water consumption, etc.) isn’t providing the results that I want. Instead, my weight fluctuates between 156lbs and 159lbs and my goal is to be about 150. I need some advice on how to lose the last 10-ish pounds. Can you help me?

    • Reagan October 16, 2013 at 9:16 pm #

      Hey Adam! I’ve gained almost 30lbs in the last year. My motivation for any athletic anything has tanked. I travel 100% of the time only home on weekends. It makes any routine for healthy eating difficult. If I’m lucky I have a small fridge and microwave in my room…fridge is most common. I am a huge snacker. I’ve gotten better. I snack on tricuits, and special K chips and granola/cereal bars, apples with peanut butter, etc… I drink wine or beer every day but would be the easier of the two to give up (snacking or alcohol).

      All of that said,I have an event to go to in NYC in roughly 2 wks. It’s an amazing opportunity with a clothing stylist who is picking out a dress for me to wear to a formal event. I really want to lose 10+lbs by then, but not sure I can living in a hotel room. I carry my running shoes everywhere I go even though they rarely get use…

      Any and all advice is welcome and appreciated.

    • Kim October 18, 2013 at 11:07 am #

      Hey Mr. Bates,
      I’m 14 and I recently lost 7 pounds. I was first 133 and now I’m 126 lb.. I go to gym regularly after school Mon. – Thurs. and have an active after school activity on Fridays. I usually take the weekend off, and I’m planning Sunday is my cheat day. I want to loose 20 more pounds, or first, 6-10 pounds for the first two weeks. I don’t have any special food here in my country or have someone who knows how to make it. I’m fine with exercise, but I also have these cravings A LOT. I want to know what I should eat because I’m chubby and people make fun of me and I want to show them what I can do. I also want to be healthy. 🙂
      Thank you.

    • Adam Bate October 28, 2013 at 3:30 pm #

      Hey everyone! Make sure you check out our daily podcasts that we just launched today! We’re chatting with every day people just like you and I who are making healthy changes to their lives and sharing how they did it! Click the podcast link at the top of the site.

    • Jamie November 19, 2013 at 8:19 pm #

      This sounds exactly like the paleo diet… Which is what I am currently on and I didn’t spend any money on info except from Google and paleo sites. Rip off.

      • Adam Bate November 19, 2013 at 8:21 pm #

        Hey Jamie,

        Yes this is quite similar to Paleo – it’s also pretty much identical to the 4 Hour Body diet by Tim Ferriss. All that said, there’s nothing for sale here so I’m a little confused how it’s a rip off?

    • Maria December 17, 2013 at 3:21 pm #

      I read about your weight loss and plan and its giving me hope to change. I recently am undergoing a lot of change internally and externally (adjusting to living alone , and a demanding new job) so I want a new me by the end of this month too – physically. I will try this new way of eating for 2 weeks, and keep a log of my progress and what I am eating along with the strength training. Question- I didnt see much in the way of cardio, did you do any in the first 2 weeks? thanks. Maria

    • Kayleigh Marie January 4, 2014 at 9:45 pm #

      Hi, my names Kayleigh an I’m 14 years old. I weigh at least 125 or 120 an I’m not really happy with my body at all. I’m wanting to weigh 100. What do I have to drink an eat daily. Just simple things.

    • Monica January 13, 2014 at 8:11 pm #

      So today is 01/13/14! It’s day one of my two week challenge! I’m hoping that I can stick to it, and watch the pounds fall off! Wish me luck!

    • belle February 27, 2014 at 2:42 am #

      This is the best weight loss advice I ever read, and it’s inspiring! Thank you vwry much, I’ll follow this and for sure it will be a life changing experience!

  2. martine January 29, 2013 at 4:30 pm #

    hey im really intrested on doing what u did and hope it works the only problem i have is i dont evr know what to eat i need a list of days and what to eat on those days and then i will be good

  3. Adam Bate January 29, 2013 at 5:15 pm #

    Hi Martine – we just recently published a step-by-step guide book that is now available on Amazon. You can checkout the link in the sidebar above or at the bottom of this post. Good luck!

  4. bella February 2, 2013 at 7:09 am #

    Hi,i’ve been trying to loose weight for a very long time now but all my efforts have been fruitless. I don’t know if its workouts,my diet or that i jst have a stubbort body. Pls advice me on what to do cos it makes me really unhappy.

  5. Adam Bate February 2, 2013 at 1:30 pm #

    Hi Bella, If you wanted to provide a detail of the types and frequency of exercises you are doing along with what your typical daily diet looks like I should be able to comment a bit better.

    Alternatively you can follow the diet that’s outlined in the above post + the book my brother wrote – it’ll tell you exactly what to eat (plus there is no gym going!).

  6. Rocco February 3, 2013 at 11:30 am #

    Hi I’m 22 an just moved to Canada from USA an have lots of immigration and legal things I’m paying for I married a Canadian woman that’s why I moved to Canada but I need help and we are on a right budget livin on one income us paying for Immigrations but within 6 months I can barely fit my jeans anymore and I got stretch marks which I never had in my life in cant afford a gym membership and I can’t work legally yet and still won’t be for a while I’m 6ft 3 Caucasion and pushin 250 lbs I feel drained and restless all the time and we live In a apartment so it’s hard to do anything with out neighbours complaining about noise even normal walking I was only 210 lbs when I moved here 6 months ago do you have any help ful advice

  7. Adam Bate February 4, 2013 at 10:18 pm #

    Hey Rocco – thanks for your comment. Sorry to hear that you’ve been putting on weight. You can easily lose 20+ lbs a month with the diet outlined in the above post and eBook – so it’s certainly possible without paying for a gym membership for the time being.

    What does your diet consist of now and are you willing to make some changes? It doesn’t really have to be expensive to eat healthy enough to lose some weight but you certainly need to make some changes to your diet.

  8. John B February 12, 2013 at 3:15 am #

    I like this site and can add one recommendation: do not eat sweet before going to sleep. Do small exercises in case if sweet crave becomes unbearable. Excess of proteins can actually cause extra hunger. I reduced proteins in my meals to the minimum replaced it by beans. Changing life for better can be the best way to go.

    John B.

  9. Adam Bate February 12, 2013 at 12:10 pm #

    Hey John – increasing protein certainly won’t increase hunger. You can checkout this article on webMD:

    There are many supporting studies that suggest protein helps reduce the body’s hunger cravings and can even help with managing blood sugar levels and help result in fewer insulin spikes.

    We want lots of protein while we are trying to lose weight.

  10. Jason R. February 23, 2013 at 11:32 pm #

    Hey Adam, it’s great to see you’re leading a healthy lifestyle and reaping the benefits of a good diet and exercise. My question is, what do you recommend for someone who isn’t overweight per se, but could still afford to lose a few pounds? I have less than 20 lbs that I need to lose before I get a flat stomach to start working on my abs. I’m a taller guy (above 6ft) if that makes any difference. What kind of exercise should I be doing?

    Anyways, summer is around the corner and I hope we can both move into it feeling confident that our hard work has paid off! Congratulations!

  11. Adam Bate February 24, 2013 at 12:47 am #

    Hey Jason,

    Thanks for the comment. That’s about where I’m at now. I’m sitting at 196lbs @ 6ft with a pretty athletic build overall. I still have a bit to lose to be down where I’d like to see myself, but certainly not anything over 20lbs.

    Do you have any sort of exercise already in your lifestyle or day-to-day life? Chances are you’d likely benefit more from a strict diet. If you haven’t already read the 4 Hour Body, I’d recommend it. Or at least check out this post:

    Which is basically what I describe above as the basis of what I’ve been doing. Bottom line it works, whether you have a lot of weight to lose, or just a little. I’m hoping to keep up with this diet for another 5-6 weeks before tailoring it a bit towards my marathon training.

    As far as exercise goes, I’d make sure to hit up the big muscle groups – deadlifts for butt/back, squats for quads/legs, bench/pushups for chest, etc. I’ve always found that hitting the big muscle groups have helped with overall fat loss – and most of the exercises you do for them target the other muscles.

    Also, if you haven’t already checked them out, I’d recommend picking up a Kettle bell and giving that a go (they can be a little pricey but lots of great videos on youtube to follow along with and it’s a crazy full body and core workout.

    Best of luck, Jason. Be sure to check back closer to the summer, I’d love to hear about your success.

  12. Larissa February 26, 2013 at 11:52 am #

    Hey Adam,

    Over the summer I weighed in at 123 at 5’6, now I think I’ve gained about 10 or so pounds. I’m trying everything to get the weight off but I to give into my cravings when they appear, and my husband certainly doesn’t make it easy when I get home from work and he’s prepared dinner as he gets home before me (full of guy foods and carbs) We also have a 1yr old so between work and being a new mom I give in once in awhile especially if my son decides to share his sandwiches with me. I do pilates for about 30min 5days a week and love to walk because I found that helped to drop my baby weight last yr but it’s too cold for that now. What would you suggest?

  13. Adam Bate February 26, 2013 at 12:00 pm #

    Hey Larissa, thanks for the comment.

    If you’re looking for a good indoor exercises routine you can do to help kick start some weight loss you might want to look into the Kettlebell. You can find some decent exercises with it on youtube. This has been an incredible part of our routine, and even though we do go to the gym to do it, we could just as easily do it from home.

    I would suggest a 20-25LB kettlebell to start and do some 2 handed swings. We do 30 swings + 30 jumping jacks for 6-8 sets – it’s quite the full body workout and only takes about 30 minutes or so.

    I can certainly appreciate the obstacles for diet as well – It’s definitely a challenge, especially when food is already prepared. Replacing whatever starchy / high carb side with some fried beans will go a long way as well.

  14. Lisa February 26, 2013 at 10:49 pm #

    Hi Adam,
    I have one concern about eating eggs everyday and the cholesterol. I have high blood pressure, what would you recommend?? I come from a family of obese, and myself i am very overweight. Not as active as i should be. I also have a family of bad hearts on both sides. My mother had a heart attack at age 44, my dad passed away from heart attack at age 55, my younger sister had a heart attack at age 34. So far i only have high blood pressure, we also have diabetes in our family. Please help me loose this weight, any suggestions???
    thank you

  15. Adam Bate February 27, 2013 at 3:26 am #

    Hey Lisa,

    I’m so sorry to hear about the health issues with you family. Definitely consult with a physician before acting on any of this advice, or any advice found online for that matter. There certainly may be underlying issues that others simply can’t account for.

    That said, there have been a lot of case studies of people with high cholesterol using the above diet and still lowering the levels. I wouldn’t sweat eating eggs everyday when you are eating this healthy. However, If you’re really concerned. Try cartoned egg whites + one whole egg for taste. I usually mix this in pretty often. I’ll do scrambled eggs some mornings and do a whole egg + 3 egg whites for example (cartoned egg whites are just much easier to manage).

    Make sure you’re drinking lots of water.

    If you haven’t already picked up the 4 Hour Body by Tim Ferriss (the book that the above diet is based off of) it is worth every penny. You can buy it here (affiliate link):

    The results I’ve seen from this diet are simply amazing.

  16. Megan March 1, 2013 at 7:07 am #

    I am trying to lose AT LEAST 10 pounds in the next 2 weeks. I have been trying to lose 20 pounds for 3 months now and have only lost about 5 pounds. Whenever I lose weight I always end up gaining it right back. I don’t know what to do anymore. I don’t want to look good (even though that would be a bonus) but I just want to be happy with myself… I am 18, 122.4 pounds, and 5’1″. I eat healthy, I bike, run, or do step aerobics for 45-60 6 times a week for the past 3 months, and lost only 5 pounds… Help! Please!!

    • dana May 8, 2013 at 5:26 am #


      It sounds like you are in healthy weight range. I think that you probably look great. The thin obsession is not always the healthy way. If someone doesn’t think that you look good at 122 pounds, then they have the problem. If you don’t think that that weight is small enough, then perhaps you may need to consult a counselor. All I am saying it that weight is not overweight for hardly anyone unless they are 4 foot 8 or under.

      I am sure you look fab…

  17. Adam Bate March 1, 2013 at 11:51 am #

    Hey Megan,

    Thanks for your comment. Couple questions to start.

    Define “I eat healthy” – what does your daily meals look like? A healthy diet doesn’t necessarily mean one that optimized for fat loss. Let me know what your meals look like on a daily basis.

    Sounds like you’re certainly getting your exercise. Have you considered targeting big muscle groups with some resistance workouts as well?

    Something tells me most of the issue is in the diet – but let me know.

  18. Heaven March 5, 2013 at 11:05 pm #

    Hi my name is heaven I am 16 years old I have really bad confidence I have everything to lose I hate life most times but I would like to see if this works I need a list of things I should eat I’m 184 pounds and I would like to lose it my goal is 140 or at 130 please reply you would make me the happiest person even though it shouldn’t even matter if you make me happy or not you don’t know me but I would appreciate it please HELP ME! Thank you 🙂

  19. Adam Bate March 5, 2013 at 11:09 pm #

    Hi Heaven,

    It would help if you could describe a typical day as far as your existing eating habits go in order to best understand everything – feel free to use the form on the contact page if you want to connect directly.

    If you read through the above post you’ll get a good idea of the things to remove from a diet and more of what to stick to. The eBook we have there also goes into much more detail.

    That said, I’d be happy to send some info along if you want to send me an email via the contact page.

  20. Poul Nielsen March 7, 2013 at 8:48 pm #

    Great article. I especially liked the meal and snack examples for slow carb eaters.I too enjoyed reading Ferriss’ book.

  21. Jack March 10, 2013 at 9:51 pm #

    Hi Adam,

    I did this diet for several months and got down to a weight of 188 lbs at 6’1. I have a video on YouTube about my journey, think i had 60,000 hits about when the book first came out. Loved the cheat day. It does work but no fruit and sugar were hard. I will admit I never got sick, my immune system was top notch and I looked great but it still tough.

    I will likely try it again, to get down to that weight again and then try to maintain. Great site.

  22. Adam Bate March 10, 2013 at 10:47 pm #

    Hey Jack – thanks for the comment. It certainly is effective. I’ve done it before off and on – it does take some tweaking to make sustainable, but I don’t see myself getting off it anytime soon.

  23. phitandphat March 12, 2013 at 12:50 pm #

    Thanks for sharing useful information.Overweight is serious consideration for health.A healthy diet, moderate exercise will give you amazing results in two short weeks.I’ve tried so many things to lose weight but this is the best way.

  24. Debbie March 12, 2013 at 2:41 pm #

    I have been following the slow-carb diet for nearly 3 weeks with no significant weight loss. I will admit I have made a few tweaks to fit my lifestyle. I go to the gym at 5:30am and do not have time or the desire to eat a big breakfast before going. So I normally make a whey protien shake with water and about 1/4 cup frozen berries (I know fruit is a no-no) when I get home from the gym at 7. I then eat breakfast – eggs, black beans and spinach at 10. Lunch is either a salad with beans or slice of deli turkey or chili. I have not eaten any grains, sweets etc… I do use milk in my coffee instead of heavy cream. Why is heavy cream a better choice? I do have a glass of red wine at night and an occasional serving of sugar free gelatin. I take a spin class 2-3 days a week and run 20 miles per week as I am training for a Ragnar Relay.

  25. Adam Bate March 12, 2013 at 5:13 pm #

    @phitandphat – thanks for the comment.

    @Debbie – I’ve been doing the morning gym recently and it’s certainly tough to get in the morning protein. So far it hasn’t hindered my results but it’s difficult. I’m going to be adding in a protein + water shake in the morning so that I can at least jump start that metabolism first thing but it can be tough to stomach so early in the morning.

    A little fruit – especially in the morning – shouldn’t get in the way too much. Especially lower sugar field berries.

    What is your supper like? Cream is recommended over milk as it doesn’t affect the blood sugar as much – same with butter vs. margarine. Also – try to choose a glass of dry red. Perhaps try cutting that out all together to see how that effects things. It certainly sounds like you’re on the right track.

    It’s possible that your training is getting in the way of weight loss. I’m a true believer that you should eat for your goals. It sounds like your goal right now is the Ragnar Relay. Getting your body ready for that AND losing weight might be a challenge. This is especially true with the amount of training you’re doing right now. Your body may not want to give up that stored energy source if you’ve been pushing it to its limits on a weekly basis.

    I’m finding the same thing right now for my marathon training. I’ve been trying to hybrid a marathon training / weight loss program – but they don’t necessarily overlap. Don’t get me wrong – running a lot and eating well is bound to shed off some weight, but I’ll eventually move my diet and workout to align with my marathon goal over my weight loss efforts.

    • Debbie March 13, 2013 at 12:28 pm #

      Adam thank you for the feedback. I will certainly switch to cream and see if that helps and maybe eliminate the wine. I have been using that as a “treat” at night. It is a dry red-pinor noir. Dinner is usually fish, chicken or pork with veggies. I do not always eat beans or lentils with dinner but work them in when I can. It is a challenge to cook for myself and then my husband and kids.

      I agree training is my main focus right now. I guess I would just like to see some movement on the scale to keep me motivated. I have always struggled with my weight and really want to make some life changes so I feel good in my skin.

      • Adam Bate March 18, 2013 at 8:46 pm #

        Hey Debbie – make sure you’re taking measurements and body fat % (if possible). You may see more movement in these areas than on the scale.

        It’s easy to see small losses on the scale and get discouraged, but what you might not notice is that you’re losing inches and adding some muscle – especially while training for a relay.

  26. JANE March 13, 2013 at 10:17 pm #

    i need help!!!!!!!!!!!!!!!!!! i want to lose 60 lbs in four months! i have to get ready for my wedding!
    My fiancee went on a buisness trip and without him i started eating a lot and he’s coming in 4 months. I THOUGHT I COULD LOSE WEIGHT BUT I CAN’T.

    • Adam Bate March 18, 2013 at 8:43 pm #

      @Jane – I sent you an email but haven’t heard back. 60 pounds in 4 months is ambitious but doable under the right circumstances and it certainly sounds like you have the drive to lose it.

  27. Veronika March 17, 2013 at 5:28 am #

    Hey Adam im 13 years old and weighing in at 156. I want to be 135-130 in 3 months before my graduation. I dont know if what I am doing is enough.. My morning routine- 5:00 out for a run until 6:15.Breakfast-Granola Cereal with a Banna Lunch-Cob salad,crystal light drink and 3 strawbrries w/8 blue barries *get home from school* I do a 1hr work out come home and do a plank position while doing homework then Dinner-Salmon w/a salad however I till havent seen any results an you tell me what I am doing wrong.?

  28. Adam Bate March 18, 2013 at 8:42 pm #

    Hey Veronika,

    Thanks for the comment. Being 13 your body is still developing quite a bit. Unfortunately I’m not the best person to be giving advice for your age group. What I’ve shared here – although approved by my doctor for me – certainly may not be for you. You may want to reach out to a local registered dietitian or your family physician.

    It certainly sounds like you’re quite active. You should also make sure you’re getting the nutrition in your diet to facilitate development and proper growth so I would certainly recommend speaking with someone local before hitting up more of the Internet to find the best solution.

    Good luck.


  29. Naina March 19, 2013 at 5:15 am #

    Hello there. I just found your article. it really motivates me to lose my weight. i am now 176lbs height 5″1. i am trying to lose 55lbs before june. do u think it is possible to lose that much in shorter time?

    • Adam Bate March 19, 2013 at 11:39 am #

      Hi Naina,

      Thanks for the kind words – I’m glad to hear that this has given you some motivation to lose weight.

      55 lbs in 10 weeks is definitely a challenge. Not saying it can’t be done, but you may want to solicit the help of someone local – even a personal trainer or just an accountability partner to help you stay on track. I’d also be sure to check in with your family physician before starting anything.

      All that said, if you optimize your diet and exercise and stay really strict (hardest part) you could certainly come close.

  30. samantha March 19, 2013 at 6:48 pm #

    Hi my name is samantha I’m 25 an wanna lose about 15lbs and I was just wondering what are the foods n drinks that u shouldn’t eat or drink that will put the weight on instead of losing it .. ..

    • Adam Bate March 20, 2013 at 12:41 pm #

      Hey Samantha!

      Great question – we’re actually in the process of finishing a book called “Fat Loss Fundamentals” which touches on this very thing.

      As far as drinks go – avoid anything that isn’t water-based, with the exception of maybe some milk every now and then (but you could probably get all the benefit of milk from some calcium-rich vegetables), and after workouts. The only thing I drink is water and teas and the odd black coffee.

      For food – you’re looking to stay clear of the high refined and processed carbohydrates – your pastries, white breads, white rice, etc. Anything processed in general ideally. These carbs get broken down and digested much quicker than complex carbs and will cause your blood sugar to spike and fat to be stored.

      I’ll definitely update when the book is available.

  31. sona March 20, 2013 at 2:37 am #

    wow just amazing! I’m 24 female and I have a 3 years old and I have been trying to loose 15 lbs of pregnancy fat for the last 2 years. I did lost about 8 lbs but after a while I gained it back. I would love to loose 15 lbs please tell me what I can do?

  32. Gina March 20, 2013 at 9:15 pm #

    i have been doing this diet for about 2 weeks and i have lost 10 pounds so this diet does work. its hard but it works

    • Sandra March 22, 2013 at 2:05 am #

      Gina, Congratulations on your success; what was your daily routine, if you dont mind me asking

    • Adam Bate March 22, 2013 at 5:37 pm #

      Hi Gina – congrats on your success. It can be difficult at times – especially when you’re first starting it, but it certainly works very well.

  33. Nina March 20, 2013 at 11:32 pm #

    Hi Adam,

    I’m currently at 202 lbs and 5′ 4″ and need to lose at least 60 lbs. I usually work out 2 – 3 days a week but only do cardio (walking, the elliptical, & biking) for 1 hr 45 mins. . .I haven’t used any free weights or nautical equipment but I feel as if I have reached a plateau. Can you please help me to get motivated & back on the right path. I see you have really done well and I want to get healthy, into a smaller size, and improve my self-esteem. I am really at my wit’s end! Can you help me with a diet plan or suggest a exercise program?

  34. Anabel March 21, 2013 at 12:49 am #

    I would love to try this diet out since I will be going to the beach with a large sum of people in exactly 13 days, but one problem, i do not eat meat or fish. I do however consume beans and vegetables and i’m at the gym for two hours a day monday- friday . But for the past few months, I’ve only lost five pounds. I use to weigh 133, now i weigh 128. By the time we get to the beach i want a smaller stomach and hopefully smaller thighs and my goal weight is 118.

  35. Nikki March 21, 2013 at 2:47 am #

    Hi….I am 42 and need to drop at least 30lbs by June. In the past, I have lost weight without exercising. I watched what I ate. As I get older, it’s more difficult. Now I plan to exercise….if I could just stop eating out. Any suggestions?

  36. Maryam March 22, 2013 at 1:52 pm #

    Hi Adam,
    I am 31 years old and have gained weight over last 10 years and currently i am 40lbs over my ideal weight (123lbs). I have been trying to lose weight but it creeps back up after one or two weeks. I have decided to go carb free finally as my brother just lost 20lbs in a month along with cross-fit boot camp. My question is that if i do one hour yoga instead of any cardio/walk/run/strength training, will it be fine or i need to include any thing else.

    • Adam Bate March 24, 2013 at 3:24 pm #

      Hi Maryam,

      If you’re going to be removing carbs altogether make sure you get some sort of dietary fibre supplement as you will likely experience some stomach discomfort and potentially even constipation. I know that isn’t fun to think about, but I’ve heard this a lot from people on the Atkins diet which is very similar to a no-carb style diet.

      Yoga is great. I’ve done a bit of at-home yoga but not nearly as much as I would like. I’m hoping to get it into my routine more once I get close to my first marathon. It’s a great core workout and will certainly get your heart rate up – especially when you’re just starting with it. I always like variety though, and really enjoy a resistance workout in there as well – test things out for a couple weeks to see how they work out and make adjustments from there.

      And good luck!

      • Maryam March 25, 2013 at 10:15 am #

        Thanks for the input. First day of my 4 weeks diet starts today so yes i do need all the luck. 🙂 Yes i will do no apparent carbs, as you mentioned, bread, pasta, rice and potatoes and sweet stuff.

        • Adam Bate March 25, 2013 at 1:54 pm #

          Let us know how you make out. Would love to get your feedback and hear your experience!

          • Maryam April 8, 2013 at 4:32 pm #

            Hi Bate,
            I am two weeks down. First week i didn’t complete six days and relapsed on my 4th day as long weekend came at my place. But this last week i manged to complete with saturday as my cheat day. I must confess that one is unable to eat much on cheat day as your body is tuned to specific timely meals. But i didnt loose as much as i would have liked. I just dropped 1.3 Kg. Maybe because i couldnt do any sort of exercise. Now my second week has started and i plan to stick to the diet. Lets see…

  37. DD March 22, 2013 at 2:59 pm #

    Hi I am 25 years old and i am 185 lbs i need to loose 35lbs and atleast 10 lbs till april 3rd week.
    I am want to share my diet plan can u please correct that
    1.breakfast : 1 oatmeal + tea
    2.lunch : quinoa
    3.evening :almonds and tea
    4.dinner : juice of fruits and vegetables.

    I dont get time to exercise so will do hula hoop for half hour. Please correct my diet plan and i am not loosing any weight and started the this diet long time ago but i cant see even a pound difference in my weight

  38. Gina March 23, 2013 at 12:39 am #

    @ sandra every morning i have 2 eggs and 3 pieces of bacon for lunch i have chicken breast and and anything green for example steam broccoli i also have a snak almonds . But dont think its always chicke i change it up to fish, drink lost of water and i work out everyday for 30min i run trust me this works

    And Adam yes its very hard in the begining but its worth it. thank you for posting this up it has really help me lose weight 🙂

  39. paula P March 24, 2013 at 3:02 pm #

    hi Adam, i really love how you have put things together… i hope i will get to lose 10 pounds in 2 weeks!!… what i really was wondering is. what kind of bacon do you consider? pork or turkey…and what kind of snacks can i eat in between meals…hope to hear from you soon!:)

    • Adam Bate March 24, 2013 at 3:27 pm #

      Hi Paula – I eat some turkey bacon and some chicken bacon. Actually, I need to update my picture in this post because I rarely do regular bacon anymore. It still works, but I just like to choose something with a little less sodium and more importantly for me, something that is pre-cooked or at least is quicker to cook than regular bacon.

      I rarely have to snack at all. My breakfast is quite large and will always tied me over until lunch. I then try to eat my lunch very slowly (over an hour or so) throughout the day while working, etc. so that it will last to supper. The days I do a resistance workout, I’ll have a high protein smoothie after (which is usually in the afternoon) so that keeps me until supper.

      The days I don’t do the smoothie and I still need to snack – I’ll do a small handful of nuts – peanuts, or almonds usually. Just because with how many you do as they are very calorie dense and you can easily overeat that type of food.

  40. Felicia M March 25, 2013 at 5:07 pm #

    Hi, I am in a female my early 20’s and put on 14 pounds from june last year. I am on a diet similar to this its called the Candida diet, (no bread, no pasta, no potatoes, no milk product, no sugar) I have been on it almost a week I don’t see much of a difference in my weight. My calorie intake is different every day sometimes as low as 700 calories a day (hard to find high calorie foods that are acceptable on the diet, beans are not allowed) I have been eating avocados and nuts to compensate. I do minimal exercise usually a 40 minute walk a day. When you said your metabolism will slow when given less calories, it that the reason I’m not loosing weight?

    • Adam Bate March 25, 2013 at 10:26 pm #

      Hi Felicia,

      A couple things.

      Firstly, the Candida diet is not meant to be a diet for weight loss. It’s meant to starve yeast in people that are prone to yeast infections and other type of candida issues. There are many probiotics (such as Threelac) that have similar effects or can be used in support of this type of diet if this is the case.

      Secondly, you mention that it’s been “almost a week” and that you don’t see much difference. Losing weight shouldn’t be a short term approach. Is it possible to lose weight really quickly? Of course – I did it myself, but if you are weighing yourself everyday multiple times a day you’re going to drive yourself crazy. Be consistent – we weigh in Saturday mornings. Same time every week.

      700 calories is border-line starvation. In fact many sources I’ve noticed consider “starvation” at less than 50% of your BMR so you may already be there. I would recommend you have a chat with your physician to review your diet – especially if you are doing any sort of exercise. This will almost certainly send your metabolism down the drain.

      What I describe above never recommends restricting calories or even counting them for that matter. I focused more on blood sugar levels and trying to keep them from spiking by avoiding all the fast digestive carbs.

      • Felicia M March 26, 2013 at 1:41 am #

        Thanks, I know the amount of food I was consuming was low working to increase (did I mention I’m Vegetarian) options are limited. Yes I am on the candida diet for a purpose, because of the access of yeast in my body, but I have been told it helps to lower weight. I wasn’t talking about weighting myself every day (saving that for every 2 weeks) I was just talking about a difference in my body. After I’m finished this candida diet I plan on continuing on a weight loss diet similar to what you are on, yet side I don’t eat meat I find it hard to get foods high in calories that are healthy, any suggestions. Thanks for your time.

        • Adam Bate March 26, 2013 at 2:20 pm #

          Hey Felicia,

          Thanks for the comment again. You didn’t mention that you were a vegetarian.

          Are you allowed lentils at all on this diet? Egg whites? I would suggest doing a carton of egg whites if they are allowed – make sure you are getting plenty of protein as without meat and legumes you’ll certainly be missing much of it.

          Beans and lentils for the most part are great higher calorie foods that are healthy, and a great source of both fibre and protein for those that don’t eat meat – something to keep in mind when you’re able to eat them again.

      • john May 15, 2013 at 1:22 am #

        will i gain if i over eat every once in a while?

  41. savana March 25, 2013 at 8:21 pm #

    if i dont like beans what is a good subsitute that you would suggest? & would running for a good 30 min help as well?

    • Adam Bate March 25, 2013 at 10:13 pm #

      Hi Savana,

      Great question. Do you like any kind of bean – kidney, black, pinto, white, etc.? You could try adding a little spices to them to make better. I had a really hard time with them when I first started, but I now just toss them in a small frying pan with a little bit of butter and some minced garlic – I had a bit of pepper for taste and they are quite delicious this way.

      Also – lentils are just as good if you like them.

      From there you can move to quicker carbs but things that are still much better than breads, etc. like Quinoa and chickpeas. But I would certainly aim for the beans / lentils if possible.

  42. brianna March 25, 2013 at 8:44 pm #

    Im 14 years old, only 5 foot, and put on 7 pound, yet i still stayed the same height. Therefore, i got fatter, cause i didnt grow at all. I read most. Of your helpful advice/tips, and i got it & i think it’ll be a tad bit difficult, but i culd be committed if i really set my mind to it. I just need your help/motivation. I need you to REALLY help me. Give me like a daily routine. Sorry if thats too much to ask. ;p but yeah, PLEASE TEXT ME ASAP

    • Adam Bate March 26, 2013 at 1:31 am #

      Hi Brianna,

      Thanks for the comment, but unfortunately I’m not in a position to recommend anything for you. Given that you’re 14 and that your body is still developing you should have this conversation with your family physician.

      Eating healthy is very important, but you need to make sure you are getting all the nutrients you need and your doctor or a local registered dietitian is far better suited to tailor something to your needs. Thanks for reading though!

  43. claire March 27, 2013 at 2:18 am #

    Hi Adam! I am 34 but I looked matured because of my fats. I started gaining weight right after i gave birth with my only child and now i have no idea how to lose weight. I tried so many techniques but i felt lazy in continuing it. Could you please help me how to have such a determination as the way you did? I really need to lose weight.

    • Adam Bate April 5, 2013 at 1:36 am #

      Hi Claire,

      I’d be happy to help – let me know what I can do. We have a few books coming out that we’re going to be giving away to all our facebook fans and mailing list – so if you haven’t already make sure to like us or get on that list above.

      We’re working on getting a few things together to better help wherever we can.


  44. Moe al March 28, 2013 at 2:05 am #

    Hey adam im 5’5 and im at 165 lbs im trying to cut down atleast 20 lbs in the next two weeks you think that could happen what would help me i dont eat nothing after 7 but i do eat during the day like pizza or chicken something like that also im buying a supplement called epiq shred what do you think?

    • Adam Bate April 5, 2013 at 1:38 am #

      Hey Moe – sorry for the delay responding. The Easter weekend had me away from the computer for a while.

      20 pounds in 2 weeks is tough and definitely not possible if you’re consuming pizza throughout the week. I think 10 in 2 weeks is a much healthier goal (especially given some of that will be water weight), but will still require pretty strict eating habits for a while.

  45. jo March 30, 2013 at 5:53 am #


    Is oatmeal good for breakfast?? It has also white carbohydrate, right?

    • Adam Bate March 30, 2013 at 11:43 am #

      Hi Jo,

      Real oatmeal is much better than instant oatmeal. And oatmeal in general is better than something like a bagel for breakfast. It’s a faster digesting carb than some, but in the morning your body can typically make use of that much better than the afternoon and evening.

  46. brynisha March 30, 2013 at 3:42 pm #

    I tried to see a sample of your book on Amazon And it denied me bC I’m not in Canada? Is your diet similar to Atkins.

    • Adam Bate April 5, 2013 at 1:34 am #

      Hi Brynisha,

      No. The diet above is not based on Atkins – which is a 0 carb diet.

      We are actually going to be launching a series of 5 ebooks here on the site (which will all be available for free). I’ll be sure to let you know when they are online.

  47. Neda March 31, 2013 at 6:17 am #

    hello dear Adam,
    after taking lots of pills like fat burners,Reductil and …. I just can’t lose weight easily.
    I gained about 30 kg in a year and I desperately like to lose it but I can’t
    fiber doesn’t work for me to control my appetite. I’m always hungry
    Adam pls help me

  48. fany April 1, 2013 at 2:01 am #

    Hi Adam I got in a bet 1 week ago and i need to lose max 15lbs in one month i need your help to lose weight please help me 🙂

    • Adam Bate April 5, 2013 at 1:33 am #

      Hey Fany – great bet! Friendly bets like that are a great way to spark interest in health and fitness – let me know if there’s anything I can do to help. Unfortunately our books won’t be out for another couple weeks but I’ll definitely give you a heads up when they are.

  49. Raquel April 1, 2013 at 8:45 am #

    hey, im Raquel. Im about 160 pounds height is 4 ‘ 11 or 5 feet. What do i gotta do to at least get to 120 ?

  50. Emma April 1, 2013 at 5:05 pm #

    Hello Adam,

    I am wondering where i could get the ebook.



    • Adam Bate April 5, 2013 at 1:31 am #

      Hey Emma,

      We’ve actually created 5 new books over the last month or so. We’re going to be be launching all this information for free here on the site over the next couple weeks.

      I’ll be updating these comments once they are live – but if you want to either like us on facebook or add yourself to the mailing list above, we’ll be giving everyone a heads up once they are online.


  51. faith April 2, 2013 at 12:36 am #

    Hi i wanna lose alit of weight. I weigh 156 pounds and i want to weigh 120. I desperatly need help.i am tired of looking in the mirror and not liking what i see. Please help me!

    • Adam Bate April 5, 2013 at 1:32 am #

      Hi Faith,

      Happy to help however we can. Like I mentioned to Emma above, we have a few books (for free) coming out that really simplify this whole process and break down weight loss into some easy to understand steps and info.

      Let me know if there’s anything I can do to help in the meantime.


  52. Carol April 2, 2013 at 3:57 pm #

    Hi I’m carol. I’m 5’7 and weigh close to 200lbs. I need help loosing weight I love to eat eggs and bacon but what kind. Where can I get a copy of this diet. Pls help.

  53. Nikki April 4, 2013 at 2:37 am #

    For anyone out there who is having doubts about this diet I will tell you it most definitely works. I started doing it last summer and I dropped almost 15 pounds in the first week. I’m not sure how much was retained fluid and how much was fat but I can tell you I felt much better. Unfortunately I didn’t stick with this diet and here we are a year later only down maybe 10 pounds from my heaviest 🙁 but I am super excited to start this up again and hopefully shed some major pounds before summer!

    • Adam Bate April 5, 2013 at 1:40 am #

      Hey Nikki,

      The first couple weeks there is certainly a bit of water weight that is dropped as well, but it’s certainly the best fat burning method I’ve seen.

      I’m excited for you to start things back up and get back into health and fitness!

  54. rani April 4, 2013 at 2:48 am #

    after i marry and got 2 son i cant lose my weight i try so many thing to lose my my weight
    like run,exercise,take green tea and medicine.
    please help me to lose my weight now my weight its 75 kilo.
    doctor say i have to lose my weight 20 kilo my height its 155.
    please i me to lose my weight thanks.

    • Adam Bate April 5, 2013 at 1:41 am #

      Hi Rani,

      Let me know how I can help. I’ll let you know once our new books are out so you can check those out (for free of course). They’ll give some great info on fat loss, as well as a lot of great at-home exercises to go along with it.

    • rani April 5, 2013 at 6:08 am #

      Can u please help me

  55. Madia April 4, 2013 at 2:25 pm #


    I’m 20 and my height is 5’7. In the year 2012 I gained an entire stone!! I’ve lost half a stone over the past few months and I’m now at 137pounds. My goal and dream weight is to get down to 127pounds. My weight has always been around 132pounds but over the past year and a half my metabolism seems to have slowed down a little..

    Over the past few months I’ve really learnt to control my junk food addiction and LARGE portions.. So cutting out junk food completely isn’t an issue for me and I’ve learnt to reduce my portion sizes quite vastly but I sometimes find it a little difficult. I absolutely LOVE RICE AND PASTA. However, I now only have pasta once a month if so. Also, I practically LIVE on rice and oatmeal.. Having oatmeal for breakfast 7 days a week and sometimes even for lunch. I have rice once a day or every other day.. Would brown rice grains be ok and would brown pasta be ok?

    I look forward to hearing from you!

  56. Adam Bate April 5, 2013 at 1:49 am #

    Hey Madia,

    First let me start by saying that the above diet is optimized to reduce blood sugar spikes, which will best control fat gain/loss, and it is certainly pretty hardcore. Just because I cut out rice and pasta, fruit, and a variety of other quicker digestive foods does not mean that I think they are “bad” or that you shouldn’t eat them at all.

    Real whole grains are great. Most people are unfortunately getting processed and refined stuff that has lost a lot of its value. So continuing with wild/brown rice is certainly not a bad thing.

    Get a lot of protein (30+ grams) first thing in the morning (within 30 minutes of waking up) to help boost your metabolism during the day. Eating smaller and more frequently can also help keep it up as well. Oatmeal for breakfast is great but try adding some additional protein as well, also make sure it’s real oatmeal.

    What does your exercise look like?

    • Madia April 5, 2013 at 12:50 pm #

      Hi Adam,

      Your quick reply is much appreciated.

      My diet has changed vastly over the past few months so I’m prepared for anything. I’m ready to cut out any types of foods.

      My reasons for asking about the rice is because the only meat I eat is minced lamb or minced chicken. (If that makes sense, I’m really weird about meats. I can’t eat any lamb or chicken which isn’t minced..) I don’t eat any other meats apart from that. I eat fish alot.. But its ready frozen fish? Birds Eye frozen fillets/cods with Heinz baked beans is my usual dinner. I love vegatables like blackbeans and lentils so thats great to know.

      Also, what is the recommened calorie intake for this diet? I usually eat between 1000-1300.

      Regarding exercise.. Unfortunately I have no exercise regime! I’m moderatly active at work. I work 5 days a week, 8:30 – 5:30. I always plan on doing excerise once I’m home but im always absolutely knackered and never end up doing it! I really need some motivation in the evenings!


  57. Rob April 6, 2013 at 2:52 am #

    Hi Adam,

    Great article. I am having a hard time losing bodyfat. Im 33 5’10 190. Workout 3-4 days a week late at night like 1030-11 and go to bed like 145-2 am. Im pretty athletic and former personal trainer. I work til like 8pm during week. I drink black and green tea unsweet and water. For breakfast I either have a protein shake or 2 Kind bars ( all natural)

    for lunch stacked salads .. chicken, walnuts, craisins ,roasted red peppers sometimes avocado

    for dinner im trying your suggestion protein, beans and veggies but sometimes eat subway, turkey burgers no buns or other various things

    i eat a lot of hot sauce

    my hardest time is late night im extra hungry and binge out and finding right breakfast choices i need quick easy things

    any suggestions?? my goal is to drop 10 lbs of fat in a month or so thank you

    • Adam Bate April 15, 2013 at 9:49 pm #

      Hey Rob,

      Try to aim for a meal that’s high protein and healthy fat 3-4 hours before bed. The supper that I document over on the facebook page ( is a good example. This will leave you full longer and will also help regular sleep.

      The evening cravings were definitely the toughest to overcome for me as well. They did get much better as time went on and my body got used to not getting that junk before bed. I also felt much better. If I get really hungry before bed I’ll have a small spoonful of almond butter right before bed – curbs the appetite a bit.

  58. Jess April 8, 2013 at 10:19 pm #

    Hi Adam 🙂

    I want to say that I am glad you did it! Lost weight I mean :)! And I want to as well, so I’ll be following this. I am 16 and im giving myself a 5 month period where I have to lose 60+ pounds. I know it will be hard x( so thanks for giving us this example of your success x)

    • Adam Bate April 15, 2013 at 9:45 pm #

      Hey Jess!

      Thanks for the kind words.

      Losing 60+ pounds in 5 months is certainly going to be a challenge. Good luck on your journey and let me know if there’s anything I can do to help!

  59. Hannah April 9, 2013 at 4:31 am #

    Hi Adam,
    I’m 14 years old, 5 foot 9 inches, and 120lbs(or 54.4211kg). I really wanna lose some weight really fast, I was just wondering what kinds of sustitutes would be best to replace my usal pepsi for breakfast and lunch. Also what are some things I need to avoid when im out (i dont eat any meats and have to avoid dairy products already).
    Hope to hear from ya,

    • Sean April 15, 2013 at 5:26 pm #

      54kg at 5 foot 9 seems to be a very good weight to be at

    • Adam Bate April 15, 2013 at 9:44 pm #

      I’d have to agree with Sean on this one – 120lbs / 54kg @ 5’9″ is actually on the low side.

      That said, I’d certainly try to cut back on the soft drinks if you’re drinking them with every breakfast and lunch for reasons other than weight loss. I’d recommend replacing this with water wherever possible.

      Avoid overeating in general, processed foods and refined carbs when possible, and make sure you’re getting proper nutrition – especially if you’re cutting out meats and dairy already.

  60. rochelle April 12, 2013 at 8:12 pm #

    Hey.. i am getting sick of drinking water all the time. lol. is diet pop ok?.. Im craving pop sooo badly. lol. anyways. I just bought crystal light to add to my water. is that okay if im tryna lose weight.

    • Adam Bate April 15, 2013 at 9:40 pm #

      Hey Rochelle,

      The odd diet soda isn’t too bad as far as weight loss goes, but I wouldn’t start making a huge habit of them.

  61. Bante April 15, 2013 at 8:46 pm #

    Hi Adam. Your story is really inspirational to me. Before, the thought of diets and exercise was very intimidating to me. These methods however seem, for lack of a better word, easier. I’ve begun to follow your guide lines today and i have a question for you. What did you normally eat for dinner during your diet? I’d appreciate an answer whenever you have the time, thank you.

    • Adam Bate April 15, 2013 at 9:38 pm #

      Hey Bante,

      If you check out our facebook page – – I have a picture there of my typical dinner on this diet.

      We’re trying to make health and fitness as simple as possible. I’m not sure if I’ll go as far as to say it’s easy (it does take a lot of hard work as far as mindset and determination goes) but it certainly is simple enough to follow.

      Good luck and feel free to like us on facebook for updates on our new (free) books coming out.

  62. Adam Bate April 15, 2013 at 9:36 pm #

    Hey everyone – sorry I haven’t been responding much over the last few days. We’ve been crazy busy putting together our own books and programs to share with everyone. We’re looking to launch this week so hang in there while we work through everything.

  63. PSLV April 16, 2013 at 10:30 pm #

    I am 59 yrs old and cannot for the life of me lose weight. Been thru menopause and now no metabolism. Wondering if others has had the same problem.

  64. Jasmine star April 17, 2013 at 6:23 pm #

    Am 12 and i desparately want 2 lose weight somebody help!

  65. Julia April 17, 2013 at 7:35 pm #

    Hello, I’m 14 and really want to lose about 15 lbs. See, my mom is a bit of a health freak so I eat pretty healthy. The problem is, that I HATE working out. It is horrible, and gross. Anyway, is it possible to lose 10-15 lbs in about 2 weeks without exercising every day for an hour?

    • Adam Bate April 28, 2013 at 2:45 am #

      Hey Julia,

      I’d need a bit more information – if you want to email me with your typical daily routine (and meals) that would definitely help.

      Also, exercise is a huge part of being healthy – and doesn’t have to be gross and horrible. I can be as easy as 20 minutes every couple days from home depending on what your current level is.

  66. Hannah April 17, 2013 at 7:46 pm #

    Hello Adam,

    I weigh 133 lbs and i’m 5’3. I’m 14 and I really want to lose weight.I have the same problem as Julia, (basically) I want to weigh around 120, it would really help. I need to get in shape quickly because people in my school keep calling me fat, and I want to prove them wrong. I don’t like exercise, just like Julia.I have tried everything, but I always give up on myself. I need to lose this weight, do have any idea how I could lose this weight fast without exercising that much?
    Thank you sooo much!!

    • Adam Bate April 28, 2013 at 2:43 am #

      Hey Hannah,

      Feel free to send me an email through the contact form – it might be easier to help that way. If weight loss is a priority, then exercise should definitely be a part of that process. That said, I’d be happy to help however possible.

  67. Sarah April 17, 2013 at 8:54 pm #

    Hey Adam,

    I am a 19 year old female who weighs 190. I did lose some weight, as I weighed 210 before. I am 5″2. I know that sounds over weight, cuz it is, but I am not fat. I have a flat stomach, and everything else on me is very skinny! I want to lose more because I am VERY heavy … Barely any fat on me, but I’m a very heavy girl. I don’t want this weight on me anymore, so I was wondering if you could help explain this to me, or give me another diet to lose weight (not fat)?

    Thank you!

  68. Aly April 18, 2013 at 11:10 pm #

    Hey, I just wanted to say thanks:) i have been dying to lose weight to look good, but nothing has worked, but I think this will. thanks!

    • Adam Bate April 28, 2013 at 2:39 am #

      Hey Aly,

      I hope it helps! Let me know if you have any questions!

  69. Melissa April 20, 2013 at 1:36 pm #

    I need to lose 10 pounds in 16 days in order to pass the weight/measuments of the Navy. This will help me soooo much! I need motivation to stop eating carbs. I seem to lose inches NOT weight alllll the time, so I need a change.

    • Adam Bate April 21, 2013 at 5:21 am #

      Hey Melissa, Thanks for the comment and I hope it helps motivate you to be healthy. Just as an FYI. I didn’t cut out carbs on this diet. I was just very selective as to what carbs I put in my body and made sure I chose very complex and slow-digestive carbohydrates. Feel free to download our books as well – we have a wealth of knowledge in there.

  70. Sarah April 22, 2013 at 3:11 pm #

    I’ve been doing carb free for the last two weeks with one cheat meal per week. I did this same “diet” in high school and lost 48 pounds in 2 months (all while attending keg parties on the weekend, those were the days!) I’m not suceeding (thus far) as much as I had back then, despite being more regimented. Could this be because it’s a decade and a child later? I’ve heard your metabolism can change after childbirth. After reading through your postings I think some of my issue might be the amount of fruit I’m eating.. i:e Bananas in the morning and an afternoon snack of apples and peanut butter. Maybe I’m snacking too much on cheese? Oh I’m just so frustrated. I’m hoping after this week, now that I’m over being sick and can integrate cardio that the fat burn will pick up, but for now I’m super discouraged.

  71. Karen April 22, 2013 at 10:33 pm #

    Hi, I have hypothyroid syndrome and if I look at pizza I gain a pound. I have been able to keep my weight off by staying away from starches and carbs after breakfast, leaving me only 1/2 a whole wheat English muffin and 1 hard boiled egg (no salt or butter). I do eat natural unpasterized honey ont the 1/2 carb serving. I am strict about salt and stay away from it. I do not eat processed foods and I drink approx. 10 glasses of water a day. My frustration is that I am too comfortable and I am losing nothing. I got really sick last year a ton of weight fell off; now about 8 pounds have returned and I can’t budge them. I work out, I do weights, I cheat in two ways: every Friday night only, I allow myself a couple of glasses of white wine during my fav. program. On Sunday I cheat. But even then, I don’t sit down to plates of cake as I fantasize! What else should I do? I am leaving for vacation in 1 month and I want the 8 pounds gone! I feel I will starve if I cut anymore.

  72. Ali April 24, 2013 at 8:32 pm #

    Hey Adam bates. I am 13 years old. I am trying to lose weight. I weigh 160 pounds. I need help bad. I have been trying to lose weight for years now. I used to look extremely handsome. I was young and I had a girlfriend. I look back at pics and say what happen to me. Of course I got depressed my parents got divorced. Beefier they did they always fought and broke stuff. I ate a lot because of this help me. Thank u

  73. Melanie April 27, 2013 at 5:27 pm #

    Hi Adam,

    Your weight loss regimen is great. I have cut out the carbohydrates that I was consuming a lot of such as pizza, potatoes, bread and the list goes on. I have also stopped drinking regular milk and the results are amazing. I do use a supplemental pill the African Mango to assist in my weight loss journey. I have already lost 9 pounds and loving the progress. I hope people really understand the benefits of this program and utilize it because it works – you just need to give your body the chance.

    Best wishes to you and thank you for your article.



  74. Sara April 29, 2013 at 8:36 pm #

    Hi Adam,

    How are you? I just stumbled across this while looking at quick weight loss! Your weight loss is amazing well done!

    I have also lost 4 stone since February however my weight loss has significantly slowed down now and my goal was to be 11 stone by beginning of Aug 2013 for my holiday. I now weigh 14 stone. My start weight was just over 18 stone.

    I have already cut out the bread, rice, pasta etc – but I would like to lose 4-5 lbs a week!

    Could you give me more info on this pls – Supplementation – speeding up the process with the help of safe drugs

    I have been slacking lately and need something to kick boost my weight loss again to get me back on track! any other advise would be appreciated!



  75. Tiffany April 30, 2013 at 2:03 am #

    Hi Adam, I was searching for a source that would help me lose 40 pounds in two months and pretty much you had a similar story to me. I find it so hard and frustrating finding a diet that works for me and I weigh 195. I’m a singer and a performer and its really uncomfortable with all this weight on me and I need to lose 40 pounds by the summer of july. I sincerely need help and from what I see, I feel you can help. If you can please email me it’ll be well appreciated.

  76. Mwenda April 30, 2013 at 2:33 pm #

    I am 40 years old and weight to today 15.6 st one last year some time I had 15stone. My goal to lose 3 stone in three months. I decided today 30 April 2013 to follow your diet plan. I will let u know every two weeks.

  77. Cassandra April 30, 2013 at 5:43 pm #

    Hi Adam,

    I am a 21 year old girl. I am 4’11 & weigh 149.91 lbs/ 68 kg. My BMI is 30.2 that means i am “OBESE”. I need to decrease my weight to at least 55 kg. I have been going to gym for 2 months now and workout 3-4 days every week for 2.5-3hrs. I do the treadmill, elliptical trainer & stationary bike. I have reduced my calorie intake by 800-1000 per day. I have completely avoided junk food,soft drinks and dairy stuffs. But i have a problem of ocassional over eating due to stress and emotional breakdowns. I have been 72kg when i started gym and i reduced to 68kg. But now i have been stuck on 68kg. I don’t know what to do anymore. It’s like i have given up. 🙁

    I need to lose weight within 2 months.

    If you have any suggestions or advices i would feel great.

    Hoping your prompt reply


  78. Ben April 30, 2013 at 6:44 pm #

    Hi. I weigh 220 and am 5’8’’. I’m obviously overweight but I’m not in terrible shape, I play sports twice a week and try to run one or two times a week also. I have a 5K coming up in 2 weeks and I plan to do an event on June 1 where I need to be 210 pounds. I don’t want to stop at 210, I want to be back under 200 again. I don’t think I eat terrible, I eat granola in the morning and lunch during the week and try not to go nuts at nighttime. My vice is beer on the weekends, I am not an alcoholic but I can easily put back a six-pack if I wanted to on a Friday or Saturday night when hanging out with friends. Other than the beer, I only drink water, green tea, and coffee – no sodas or sugary drinks.

    Any other advice other than cutting out beer in the month of May to get under 210? I plan to continue running and playing sports twice a week.

    Greatly appreciated.

  79. Armando May 2, 2013 at 5:31 am #

    Hi Adam,

    Today is May 1st, 2013. I am from Vancouver, Canada, I’m 40 years old, married with 2 kids. I weight in at 250 lbs and I am going to follow your diet and listen to all your advise starting tomorrow morning.
    I am going to update you and detail with program and inform your listeners.

    I read all of your site and all the comments of your followers, and I am excited to start this today. If anyone want to join me in this start date then lets go it TOGETHER.

    Thank you Adam for this site…. I finally found my inspiration to START… now I will need it to KEEP GOING.

    Wish me luck Everyone!

  80. Jessica May 6, 2013 at 3:25 am #

    Hi Adam,

    I’m a 15 year old girl, 5’2″ and 138 pounds. I NEED to be less than 110 pounds in 2 months, in order to fulfill my end of a deal I made with my parents. I’m really desperate to lose weight fast, and I’ll do almost anything, short of surgery and starving myself.

    I’m going to follow this diet plan starting next week, and it seems like a great way to lose weight steadily and healthily, but I’m not sure if I’ll be able to lose weight fast enough.

    Is there a way to lose weight quickly without pills or anything like that?


  81. NIC May 6, 2013 at 5:16 pm #

    I’m a 19 year old female.. looking to lose about 10 pounds.. been looking to do exercises which don’t need any equipment and health food that doesn’t take long to prepare!
    Currently 132 pounds @ 5’7, hoping to be 120 in two weeks!

  82. Angie May 7, 2013 at 2:59 pm #

    Really excited to get started! Thank you for sharing your results. Question – I don’t eat meat or eggs – do you think extra beans, no GMO soy, and high protein vegetables will do the trick?

    • Adam Bate May 7, 2013 at 3:06 pm #

      Hi Angie,

      Do you eat Fish? You need to make sure you’re getting complete proteins – so make sure you add in some nuts / grains / seeds with the legumes.

  83. Raffy May 8, 2013 at 10:51 pm #

    Hey, I read this guide from the top to bottom (thoroughly might I say) and I feel that this might be a little rigourous for me. I need to lose weight and I’m only 12. 5’5 and 180 pounds. I don’t want to run/walk the treadmill, when I have a very nice neighborhood to walk about, but my parents won’t let me. I occasionally do about 20 situps/20 pushups, I play basketball. I don’t think I can do bicep curls or whatever you called them, no offence. What do you recommend I do?

  84. John H May 10, 2013 at 3:41 am #

    Hi! Adam, I present situation and before you look a bit like. But I almost lost to be able to see my ribs. The problem in my face, abdomen and legs have a lot of fat exists. When I sat down to the very obvious. I don’t want to lean down, just don’t want my fat..

  85. Ashley May 11, 2013 at 4:01 am #

    Hi mi 16 years old and I’m scared to get on the scale to weigh myself because the last time I was 222lbs and that’s horrible I know that. I cry a lot because I just can’t seem to lose weight and I get called names based on my weight a lot. I’m really a girly girl and I hate going shopping now because of my weight. I really want to lose my stomach fat, lose thighs, arms,back, and everything else or at least tighten it up because I’m going to be a senior next year. And I doubt I’ll get asked to the prom If I look the way I look. So that’s my goal for the summer. I’ve been looking online for a while to find ways to lose weight I even considered pills and when I get like that (desperate) I even think about just ending all my problems permanently if you know what I mean.

  86. Huimin May 11, 2013 at 6:02 am #

    Greetings Mr Adam,
    I do need some advice on weight loss as I need a slimer body for cosplaying… My weight now is about 65kg , My target is 54kg , My height is 162 … Do you think it’s possible to lose such a huge amount of Kg in two-three months? I am now having a diet , eating quite little if i can but my thighs are still super fat , i hate the way it expands … Can you help me ? Thanks 🙂

  87. Falicity May 12, 2013 at 11:25 pm #

    Hi Adam, I am a 15 year old girl and trying to lose weight. I currently weigh 115 pounds and im trying to get to atleast 100. I tried to use your method and i waited two weeks but heres some bad news i got the same result. So i have a question is there an easier way to lose weight fast and without harming my health. I also would not like to half to go buy some drugs at the drug store. I’m not sure what to do considering i have searched the internet like a million times and found like nothing. So please help me!

  88. Sally mp May 13, 2013 at 12:50 am #

    I’m 15 and weigh 210 i want to loose weight dramastecly and dont know how, help me please.

  89. Amanda May 13, 2013 at 7:49 pm #

    Hi 🙂

    I’m 20 years old and I’m looking to lose about 40-45 lbs over the summer and currently I weigh about 170 lbs and I’m 177 cm.
    I gained 30 lbs over two years while I was in university and I’m looking to gain back my confidence.
    My main issue is my diet and if you could recommend me a good meal plan I could stick to, I’d really appreciate it 🙂


  90. Mele May 13, 2013 at 9:21 pm #

    Hi Adam. Your story is amazing & Ive been searching for a way to lose weight & look slim. I’m not obese or anything but I am overweight for my height. I’m 5’2″ & I way 137. I really want to be 125 or 120. Hopefully by the summer. But I’m also 16 & built. I’m active in sports & go to the gym regularly but my diet isn’t very healthy but I don’t know with my age if I should cut back on the foods you have suggested. What should I do?

  91. Larissa May 14, 2013 at 3:54 am #

    Dear Adam,
    I have read your article and i was just wondering if you had any tips on how to stay motivated to lose weight? oh and also how to kick soft drinks aside (my biggest issue) I have tried soooo many times to lose weight and it seems i cant even lose one pound. I also have noone to really support me either. I just want to lose weight for myself not for anyone else and need some advice!

    • Adam Bate July 26, 2013 at 12:10 pm #

      Hey Larissa,

      Try switching to diet soft drinks at first, and then taper off them slowly – just lower your intake over time until you get off them altogether.

      Motivation is definitely a tough one and in our opinion something that you need to do everyday. I remind myself every morning why I do the things I do, why I eat the way I eat, to try to help stay motivated. It’s certainly not easy – but work on finding your why and go from there.

  92. Reem May 14, 2013 at 4:51 am #

    Hey, Adam… Just read your article… sounds fantastic… first of all, i weigh about 128-130 lbs 5’2… 14 years old!!!! I struggle everyday trying to control what i eat… Perhaps u could give me some advice on how to lose around 25 lbs in 4-5 weeks max; the healthy and so that i keep it off. I am always tempted by the junk food around me. Also, I’ve had problems in the past about me weight and my parents and siblings aren’t very supportive about what i eat. Please, my weight has been an obsession ever since i could imagine..
    Thanks and Sincerely,

    • Carol May 17, 2013 at 3:35 pm #

      5’2 and 128 is not fat…or even overweight

    • Adam Bate July 26, 2013 at 12:06 pm #

      Hey Reem,

      While I definitely agree with Carol (5’2 and 128lbs is certainly not fat), I do appreciate that it can be frustrating to have little control over what you eat.

      I would start by having another discussion with your family about not leaving junk food around. Perhaps stress less about losing weight and more just about overall health.

      Where you’re only 14 years old and still very much developing – I’d recommend that you connect with your family physician and have a discussion with her/him.

  93. Daniel May 19, 2013 at 2:37 am #

    I am trying to lose about 30 lbs I stopped drinking soda jan. 1 no change I am a very picky eater and in always hungry. I don’t like fish or greens or beans what can I do???

    • Adam Bate July 26, 2013 at 12:08 pm #


      In the short – start eating fish and greens and beans. I don’t like working for a living either but I do it, because it’s important and I have to.

      To be completely honest I’d start to introduce better foods to your diet over and over again until you develop a taste for them – try using spices as well where possible.

      There are a lot of healthy foods that I’m not a fan of but I still eat them.

  94. Sonia May 29, 2013 at 12:09 pm #

    Can I eat canned beans?

    • Adam Bate July 26, 2013 at 12:03 pm #

      Definitely. In fact I only eat canned beans.

      Make sure you drain and rinse them first to avoid any gas issues (not pleasant!). This will also reduce the sodium content of them as well.

  95. Jennifer May 31, 2013 at 3:32 am #

    Is the ebook available yet? I need to start tomorrow. I have a cruise on the 14th….ugh!

  96. Tammy June 4, 2013 at 8:22 pm #

    Hi Adam,
    I am 40 years old, I weigh about 146 and I am 5’5″. I haven’t been down to 130 in a couple of years, but I have always felt more comfortable and more confident in my own skin at that weight. I wouldn’t mind to get down to 128, but how? My weight fluctuates all the time, literally, I feel like I can gain 2 lbs in a day…I dont know when your ebook will be out, but I would love to lose this weight once and for all and keep it off. As I have gotten older, it is definitely harder to lose weight and keep it off. mI do get exercise, about 20-30 mins 3-4 x a week. Can you help?? Any advice?? Thank you in advance!!

  97. Adam Bate June 4, 2013 at 10:15 pm #

    Hey everyone – sorry for the delay responding to comments. I’ve taken a couple weeks off to recover from my first marathon – wow what an experience. I’ll get around to responding shortly!

    • lynn June 19, 2013 at 11:38 pm #

      I need to lose alot of weight what should i do.?Iam trying alkins does it work high protein?

      • Adam Bate July 26, 2013 at 12:02 pm #

        Hey Lynn,

        I would start by optimizing your diet. If you’ve read the above post you should have an idea of where to start.

        With regards to the atkins diet I don’t have a lot of experience with it but from what I can tell it’s a high fat, high protein diet. Assuming you’re cutting out all carbohydrates then you are likely not going to last long on the diet. Headaches, fatigue, constipation, and irritability are just some of the side effects you’ll likely experience.

        If you really do want to stick with atkins, I’d recommend taking some sort of fibre supplement at the very least.

        Hope that helps!

  98. Kaleigh July 3, 2013 at 11:58 pm #

    Hi Adam, im a 23 year old mother of a 10 month old daughter.. I am still breast feeding, so I wasnt sure if I should cut all my carbs out. I lost 20 pounds while pregnant but gained 40 after… I want to be more fit, or skinny, or healthier to be able to run around with my daughter bevore she starts to walk. As well as having a higher self esteem about me will hopefully make my daughger look up to me, and when she is older know that she is beautiful no matter what. Its harder for me to stick to a certain schedule. Since when she eats I do the dishes, or when shes sleeping if she sleeps I try to get a quick shower in, or eat what ever is the quickest. And since I am in an apartment I cant make too much noise or else I will wake her up please help… I am willing to do anything for my daughter. If you could email that would be greatly appreciated.

    • Adam Bate July 26, 2013 at 12:00 pm #

      Hi Kaleigh,

      It sounds like you have your hands full that’s for sure!

      I certainly wouldn’t recommend cutting out all carbs – and I definitely did not do this either. My beans were an amazing source of carbohydrates and I ate a lot of them.

      Start by taking the small steps. If you are able to, try pre-cooking your meals for some or all of the week (and perhaps freezing them). We do a huge chilli every Sunday night and freeze most of it to have throughout the week – this saves a lot of time when in a pinch and you need a quick meal.

      Good luck!

  99. Roy July 15, 2013 at 5:42 pm #

    Hi Adam,

    I am 88kg and my height is 174cm, with a BMI of 28.8, i am a recent graduate and has just secure a job, its been hectic in terms of foods and lack of exercises, I tried to work on my abs, but to no avail, i am struggling to loose weight, i used to be 74kg, I really want to get back to my normal state, any advice would be much appreciated, cheers.

    • Adam Bate July 26, 2013 at 11:57 am #

      Hey Roy,

      Optimizing what you eat would definitely be my first suggestion. Slowly trying to incorporate a little exercise will go a long way as well. Really it just comes down to making it a priority and allowing yourself to take that 30 minutes a day to work on yourself.

      Good luck!

  100. Jo Gray July 18, 2013 at 3:53 pm #

    Hello Adam;
    Your information is so upbeat, encouraging and incredibly helpful. (Obviously, I am not the only one who thinks so! 🙂
    I am trying both your “optimizing what I eat” – and – your exercise suggestions.
    I have a couple questions about a couple “food groups/items” & one exercise question:

    – Is FRUIT allowed in your food plan? I know that minimizing SUGAR is pretty huge on your plan – But, are there any fruits that are better than others, and/or – are there fruits to completely avoid?

    – Are DIET (sugar free/0 calorie) SODAS allowed?

    – And, what about peanut butter?
    You hear so much about how great NUTS are for protein, etc. , but, I see that you strongly recommend BEANS (= I’m not a fan). Is there any room/allowances for NUTS or PEANUT BUTTER (reduced fat/low sugar)?

    – My biggest “trouble spot” is the SPARE TIRE/BELLY I have acquired around my waist & upper “back fat.” I used to be incredibly disciplined about doing core exercises when I was (much) younger, as daily physical therapy for my scoliosis – But, I have allowed everything else to take priority (like kids, family, job, other “duties”). I feel selfish and guilty spending time just working out – helping myself. Any suggestions on (quick) CORE exercises/weight management?

    I know that you are swamped with questions – But, I sincerely hope to hear back from you, soon (like everyone else – I am hoping for some results, SOONER than later to keep me motivated to stick with it.)
    Thanks so very much for your willingness to “pay it forward” to others seeking to improve their life, Jo Gray

    • Adam Bate July 26, 2013 at 11:56 am #

      Hey Gray,

      Sorry for the delay getting back to you – so much going on.

      Thanks for the kind words and I hope things work out for you. Here are some of the answers to your questions (as best I can):

      1. I didn’t eat fruit – most of it is quite high in sugar. If I were going to eat some fruit it would likely come in the form of field berries – blackberries, strawberries, raspberries, etc. as they typically have much less sugar.

      2. Sodas – I try to stay away from them for other reasons rather than just weight loss, but they are really good at beating a craving in a pinch. I have used them from time to time to avoid eating something worse.

      3. Peanut butter is definitely good, as are nuts. The only problem with nuts is that they are very calorie-dense and it is extremely easy to overeat when you have nuts involved. The legume family is very nutrient-rich and is a great fibre and slow carbohydrate source as well (which the nuts are not).

      4. Core exercises – pick up a decently weighted kettlebell (maybe 25-30 lbs depending on your size and strength) and spend even 15 minutes a day doing a quick routine with them. Something like a kettlebell swing, pushups, and mason twists (this is a very common workout for me now). I do 4-6 sets of 25/15/20 of the above. It’s a great little workout and really doesn’t take any longer than 15-20 minutes.

      Good luck and all the best!


      • Brandi bruce September 23, 2013 at 6:52 pm #

        Adam bate this brandi bruce. I need to lose 160ibs

  101. holly August 6, 2013 at 2:06 am #

    Hi Adam,

    I am 29 years old and weight 149.80 lbs. I weighed 190 almost two years ago. I have been struggling trying to lose the last 25 lbs to reach my goal. My biggest problem is that I lose almost all of the weight from my upper body but none of the fat has budged from my under arm (jiggly arms), inner thighs, knees or calves. I’m at a lose as what to do now.

  102. Paulo August 10, 2013 at 9:58 pm #

    Hi im 33 and weigh about 220 pounds.
    I use to be 169 about 8 years ago when i was in the best shape of my life, but since i got married I gained 50 pounds and dont have a ton of time to workout. I know eating has alot to do with it and hope you can help me get back to what I use to be.


  103. Michele August 12, 2013 at 5:18 pm #

    Hi! Great article. I know what you mean about how seeing fast results can get you so excited that it motivates you to do more – eat better, become more active, etc. I lost 5 pounds on a program and I didn’t exercise at all but I got so much energy and desire to have more results that it is changing the way I think and live. I look up great healthy recipes, exercise tips all kinds of healthy minded things. Also I totally agree about the cheat days. No matter what program we are on we need to feel ok when we have a cheat day. If we punish ourselves because we enjoyed a little extra one day then we end up in worse shape. (well that was my experience) Now I know it’s ok if I have a little extra every so often because I know the next day I’m excited to get back to following my plan.

  104. Andrea Gordon August 19, 2013 at 2:53 am #

    Hey Adam, recently I lost my husband in since I lost him i find myself getting bigger and bigger I need to know what I can do to lose at least a 150 5’5 and im concern if I dont lose the weight that my grand baby won;t have a grandmother for long because im getting heavy and dont know why,I don’t eat much but I seem to keep putting on weight and when I look at my self in the mirror I get depressed.Im even woundering if the dr atkins works will you please email me back or responed

    • michelle September 14, 2013 at 3:21 pm #

      It sounds like a excellent diet plan because in the past Ive paid alot of money losing weight just to gain it back .Anyway im starting your diet monday.Wish me luck and I do agree exercise would be beneficial and healthy with every diet.Im at 180lbs and 5’4” so I would like to lose at least 20 lbs.Offfff we goooo hopefully

  105. Wayne August 26, 2013 at 5:13 pm #

    I have ordered the kit and i am waiting for it. The site I filled in my address and paid through Pay pal. Can you verify the address you have for shipping?

    Thank you

  106. Mommyof4 August 27, 2013 at 4:31 am #

    Hi Adam, my 30th birthday is coming up in 9 weeks. I just had my 4th baby 11 weeks ago and would love to lose at least 25 pounds, possibly 35 pounds by then. I am 5’5″ and 185 pounds. Is it possible to lose that much? Also, is the e-book available now?

  107. jonnyJJ September 15, 2013 at 12:02 pm #

    I tried everything, EVERYTHING, and I’m still fat 🙁
    I tried exercising, diet, detox, fasting, nothing works for me.
    I am so upset : my brother eats like 5 times more than me, and it seems like the more he eats, the more he loses weight ! It’s so unfair.

    • Adam Bate October 4, 2013 at 6:25 pm #

      Hey Jonny,

      What’s your typical daily routine / diet like?

      There is a lot of problems with jumping from diet to diet that ultimately lead to failure a lot of the times.

      Let me know what a typical day looks like and we can go from there.

  108. Chris September 16, 2013 at 6:08 am #

    Hello – I found this site this morning as I too am looking to shed a few kilos – 7 in fact – that I feel are making me uncomfortable as my clothes are too tight. I don’t want to buy a bigger size so am opting to lose weight instead. These kilos have piled on due to a change in lifestyle which finds me working from home and not having to go to a work place. I have develop bad habits and reduced the amount of time I stand or walk about a building.

    A recent increase in exercise using kettle bells has also increased my weight and I have heard about this before so wasn’t concerned but I am still increasing weight so thought I’d better look at what I’m eating as well. (By the way kettle bells are amazing for your core). Looking at Adam’s lists, I was horrified to see cereal had so much sugar – even the bran and fruit kind and with milk this doesn’t appear to be the good start to the day I had thought. So it’s fruit tomorrow!

    I actually woke up this morning thinking that just as we plan our days, our social lives, our journeys so we need to really plan what we eat and – like a route map – and stick to it without deviation if we want to reach our goal. So that’s what I’m about to try. It is, however, all too easy, come the weekend, to be influenced by those around us who are not so bothered by their reflection in the mirror. But to be true to myself I am going to listen to my body and be strong in aiming for that end goal and not succumb to all those crisps with double gin and tonics(!), slices of toast with eggs for breakfast and snacks that I am given that I haven’t been in control of making. I’m going to ask if I am actually hungry or just bored or just being plain greedy. I will need to politely decline my husband’s pampering treats of cheese, pickle on brown bread – or offer to make a more healthy snack of my choice and making – crisp bread, crudités. Or perhaps I’ll simply half the snack and give my husband the other. I’ll listen to my body.

    Dieting to lose weight, it would appear, is about empowering yourself, being honest with yourself and listening to your body. I’m not a believer in dieting as such but in finding a way of eating for life that is a sensible ‘diet’. There’s a difference. My present lifestyle shows I need adjustments to what I did before. So I have to ask myself if I am really hungry or just bored and if that’s why I am looking longingly in the fridge. I need to tell myself to have a drink water and get back to what I was working on, reading, etc. (Not easy when working from home).

    There is a lot of help out there with a fantastic amount of valuable advice, as seen on this site. But I think when it comes to eating we alone have to be strong in ourselves just as in every other aspect of our lives.

    So, I’m going to be give myself one week to be strict on myself, see how I get on and then continue with cutting out or down on dairy and carbs suggested by Adam. I’ll come back next Monday to let you know if I’ve lost at least 2 kilos (about 4 lbs). Anyone want to join me?

  109. Cianna September 17, 2013 at 9:31 pm #

    I wish this would work for me… I have been doing what you said even before I came across this page and I’ve only lost 10 lbs in 3 months… so frustrated.. even saw my doctor 🙁

  110. Nicole q. September 21, 2013 at 6:58 am #

    Hi! I’m 15 and I’m 5’3″ and I weigh 120 pounds. I want to lost about 10-15 pounds in a month or less. Weightloss partners email me:
    Tips are welcome!

  111. Chris September 23, 2013 at 4:54 pm #

    Hi – well after one week I can say I lost 1 kilo – great! … BUT put it back on! Ha! With visitors in town and the spine of a lettuce that’s what can happen. Hey ho and here we go again. Cianna – your achievement is wonderful. If you can keep doing what you’re doing you’re more than likely to adopt a new lifestyle and keep your pounds off. It is wise to adopt a change in lifestyle that can be sustained. Not sure how long Adam would advocate eating black beans!

    I’ll try to get back on track again this week and see if I can get rid of that 1 kilo again and aim to keep it off and then try for another. So long as I continue to incorporate exercise in my week 3-4 times I feel good; even though new muscle does weigh (in a gym I vary routines based on alternating a run, rowing, cycling, using kettle bells and incorporating yoga moves to warm up and cool down). That phrase ‘keep fit and healthy’ is something to live by. Incorporating exercise in our lives is key to weight control.

    I must remember to measure myself to see if I’ve lost any inches – perhaps I’ll start with centimetres as that might be more realistic and have a better feel good factor! The desire to shed pounds is different for everyone. It’s a case of finding and attaining a happy medium and feeling good about yourself. Too thin isn’t always good but neither is obesity.

    Good luck.

  112. Aiza September 24, 2013 at 10:56 am #

    Hey Hello

    I just read your article and found it really informative. I agree that motivation is required to loose so much of weight.
    My weight was 59 kgs last year and this year i am 67 kgs. Probably due to this increase in weight I got high blood pressure. My age is 28 right now.
    Recently I have started walk and a little control in diet. Honestly speaking I dont eat much but i love milk shakes and junk food and lots of teas and coffees and might be this diet increased my weight. Now I have to reduce it but I am unable to do it. 10 days according to you seems quiet impossible to me because I have been taking alot of care since one month but there is no change in weight at all.
    Now what should I do? Like help me in my diet plan. I ll be grateful


  113. sarah harkness September 25, 2013 at 12:23 am #

    i used to be almost 400 pounds….i now am at 180ish…give or take if i eat and weigh…but have been maintaining this for some years….everyone thinks i should promote healthy and weight loss products…..i would love to lead by example….but i guess i am not ever going to get that chance……i wish i could tho im kinda of tall for a girl 5 ft 8 3/4 inches.i would love to smile and say yes u can do it because they so can!!!!!!…i just wanted to say if you can make anyone lose weight and i know they will feel better u go baby…good job

  114. renee September 25, 2013 at 12:05 pm #

    what about fruit? I have kidney stones and can’t eat a lot of protein. But I get tired of veggies and salads… also what about the flavored waters that have zero calories — I really don’t like plain water.

    Thanks for your help!

    • Adam Bate October 4, 2013 at 6:23 pm #

      Hi Renee,

      If I’m going to eat fruit, I try to keep it either in the morning, or along side a meal. That way the blood sugar increase is put to good use first thing in the morning, or is not as significant as if you eat it on its own throughout the day.

      I sometimes do the odd 0 cal soft drink / water if I’m really craving it, but water is definitely my go to. The less processed stuff the better, naturally.

      Where you do have kidney stones, you might want to think about chatting about diet with a registered dietician (there are some good ones that you can consult with over skype, etc. that are pretty cheap).

  115. sharon kugelman September 27, 2013 at 6:44 am #

    i am 55 years old weigh 162 lbs at b5’3″ ( not good) my problem is sweets nespecially in the a.m. i try to resist but only kidd myself. i would be so muchnmore successful if i could find an alternate choice for the craving of sweets. any advice, i must say i am on a low budget and cant afford too high of a grocery list.or expensive pills, etc.

  116. Chris October 2, 2013 at 7:36 am #

    Hello everyone – Adam where are you? People need your feedback! I guess Adam is busy.

    This seems to have become a general forum for exchanging ideas on weight loss. I hope he doesn’t mind me sharing what I’m trying; for the benefit of readers.

    Good news – I lost that 1 kilo again. Yeah! Without buying anything other than a library ticket go and look for info on food combining and natural hygiene. Also a 1980s book that is a way of life that worked for many is also extremely informative about what food groups are and what a food group actually is eg what proteins actually are and where to find them; how our body works in assimilating and getting rid of waste. I’ve pulled out my old copy of the book again and am having a go at the suggestion for dividing the day into 3 cycles : noon – 8 pm to eat; 8- 4 am for body to assimilate; 4-noon to get rid of waste. It depends on what you combine to eat together ie not carbs and proteins in same meal but you can have as much veg or salad with either. Not fruit – that’s for the morning and as much as you want till noon.

    Do you get cramp eating fruit after a meal or feel bloated after eating carbs and proteins or two types of proteins in the same meal? All is revealed as to why this happens – just go with the read and take what you need from it. I am not getting any money for this and I don’t know the authors or their family! But I am following this programme at the moment and enjoying the principles. You don’t have to cut out your favourite anything, just eat in moderation and at the right time and in the right combination. Great recipes are incorporated and easily adapted to our 2013 ingredients too (not that there’s any difference). Please forgive me Adam, and go and have a look at it yourself … The book is: Fit for Life by Harvey and Marilyn Diamond ISBN 0-553-17355-3


    • Adam Bate October 4, 2013 at 6:20 pm #

      Hey Chris – I am certainly still here. Was away on vacation for a couple weeks and slowly getting back into routine. We’ve also started recording a daily podcast to share the stories of others who have made health and fitness a priority in their lives – loves of great stuff coming out soon.

      Certainly don’t mind anyone sharing! Glad to hear things are going well. I might actually create a free forum to discuss these types of things in the near future as well.

      Will get caught up on the comments here now!

  117. misha October 3, 2013 at 1:24 am #

    What is the best supplement to use

    • Adam Bate October 4, 2013 at 6:27 pm #

      Hi Misha,

      For what? Usually the best thing to do is optimize diet and exercise. A multi-vitamin, perhaps some extra protein, or vitamin D (depending on where you live), would be the only ones I’d recommend right from the start.

      I would definitely go in and get a blood test done before committing to any supplement though.

  118. xiomara October 6, 2013 at 1:58 am #

    hi my name is xiomara pagan and im trying to loose atleast 30lb

  119. ajia October 7, 2013 at 5:14 am #

    Hey I am trying to lose weight an my weight is making me depressed. I am weighing right now between 178 lbs. An I want to lose at least 30 or 40 lbs before December. Do you think its possible and I want to lose 20 lbs by November 18th cause it’s my cousin wedding. How can you help me.

  120. rinaz October 7, 2013 at 7:58 pm #

    I’m 15 yrs old. I cant do such exercises. Can u suggest any easy workout. Plz

  121. Tara October 10, 2013 at 8:12 pm #

    Losing with Polycystic ovarian syndrome has been a challenge. I haven’t been eating as clean as I should on account of money issues. Salmon and lean meats are so pricey as well as fresh produce :/ if you could help me out in a eating routine that is cheap but still works I’d appreciate it. I’ve lost ten pounds from running a lot and some weight lifting. I plan to join the national guard so I have to have my two miles down to 18 minutes. I also have to lose 30 more pounds to qualify. I’m at 170 now need to be at 140.
    Thanks 🙂

  122. Elle October 11, 2013 at 4:01 pm #

    Hi Adam
    I’m 18 and would like to lose weight fast, my 18th party is in two weeks and I would love to lose half a stone. Pease help

  123. Sarah October 13, 2013 at 1:45 pm #

    Hey Adam,
    I am 22 and recently lost about 20 pounds. I have been jogging 2-6miles 5-6 days a week, usually in the morning. I lift light weights and do p90x when I have free time after work. I have been struggling to lose the last 5 pounds for 2 weeks now. My diet is mostly plant based, but I usually eat a normal dinner. I wouldnt say my diet is strict but I am always in calorie range. Any advice to lose my last few pounds I have been struggling to lose?

  124. Kez October 18, 2013 at 12:06 pm #

    Hi Adam,

    I’ve seen a lot about garcinia cambogia in the media lately, but I’m still quite skeptical. I was wondering if you could tell me if there is any truth to it, and would it be worth a try (combined with the advice mentioned above).


  125. lea October 21, 2013 at 9:14 pm #

    Hi Adam, my name is lea. I’m 12 years old (7th grade) and i have been chubby since 2nd grade. I know that is difficult for a child to be on a diet but i am almost a teen and i think it’s time for me to start a little diet. The only problem is that i want to 8-10 ponds in 6 weeks! please help me, any suggestions. I have a batmitzvah coming up in december and i wanted it off by then. Please help!

  126. dani October 28, 2013 at 7:09 pm #

    hi i am 14 and weight 11 stones my 15th b day is cumin in 2 months and want to slim down

    pleaseee help me on a diet

  127. dani October 28, 2013 at 7:10 pm #

    what exercise,food should i eat ext

  128. Mira October 31, 2013 at 1:56 pm #

    Hi i really need to loose weight, but all the food listed above, only few are present in my country. I need help on alternatives. Thanks.

  129. Malini October 31, 2013 at 5:44 pm #

    Hi, I am so glad I came across your site. I am of Indian ethnicity and have been a vegetarian food style thorough out but I guess it was the carbs and sendentary lifestyle that put me in today’s situation of overweight. Please help with a 2-week period meals menu for Indian food. I want to lose 25 lbs. total.

  130. Malini October 31, 2013 at 5:45 pm #

    Adding to the above message, I am 40 yrs old and a female

  131. Joe October 31, 2013 at 8:48 pm #

    Adam, love your post. It is well-written and laid out for someone wanting to lose weight to understand: it’s all from your diet. 80% is from how and what you eat. No amount of exercise is going outrun an unhealthy lifestyle. You simply must change it in order to see and maintain long-term results.

    I think the most important changes though is the removal of the “white carbohydrates” and the sugary drinks. These and other highly processed and pre-packaged foods that have become our western culture staple is really what’s contributed to obesity and so many other health issues. Just getting that out of your diet and replacing it with natural, low-GI, high-fiber foods will melt the fat off quicker than you can imagine.

    I also started doing home exercise programs and found them to be highly effective. No more money and hours wasted at the gym. But now for maintenance, I only do high-intensity interval exercises with basic equipment (dumbbells, kettlebells, bodyweight) at home. Only 20-30 minutes for 3-4 days a week will keep your metabolism high and continue to burn fat throughout the day.

    One thing I’m amazed about is your cheat day! OMG, are your cheat days still like that? I’m not sure if I could gorge like that anymore and not feel sick for days. I normally have 2-3 cheat meals & snacks spread out on the weekend.

    Anyway, great job. Keep it up!

  132. Vin October 31, 2013 at 11:04 pm #

    So, Adam what should I eat every morning,lunch and dinner ?

  133. Thomas Saunders November 1, 2013 at 1:09 am #

    You did all the right things you needed to do. You said that you eat the healthy carbohydrates, great because the white ones as you put it would have had your pancreas working overtime to produce the insulin to control the spiked blood sugar and cause the excess to be stored as fat.

    You supplemented the diet fat loss with exercise fat loss as exercise assist in burning the fat and quickens the fat loss.

    Well done. Many people who are overweight should emulate you.


  134. mark November 9, 2013 at 12:28 am #

    Adam, your diet is not sustainable I don’t think it’s a good long term diet. What happens when you go off this diet? Find a diet that you can live with for the rest of your life. I like to eat a diet similar to Mark Sisson’s Primal Blue Print. Good protein, vegetables, low grain, and organic.

    I have maintained the same weight within 20 pounds since graduating from high school. It’s not because I have incredible genes. It’s because I make good choices as to what I put into my body. Two of my brothers died in their 40’s from heart attacks. Both were over weight and dieted like yo-yos.

    I cut out all refined foods back in the 80’s. I never have a “cheat day” because my diet is so good that an occasional beer or glass of wine is not going to set me back.

    We eat a lot of live foods. My wife makes home made fermented vegetables that give life to the digestion system. I brew slightly alcoholic ginger beer, kombucha, and country wine. If we drink milk, it’s usually raw or fermented milk.

    My wife substitutes finely chopped cauliflower for rice dishes. Works for me.

    While we really enjoy eating artisan breads, we limit our bread intake to small amounts of home made sour dough bread.

    We eat small portions of free range meats like lamb, chicken, and beef. I eat a half dozen free range eggs every week.

    If I am craving ice cream, I blend cashews in the Vitamix with water until it’s thick and creamy followed by a cup or two of frozen organic fruit. We never add sugar. Instead, I add a few drops of liquid stevia for my wife. I prefer to have my ice cream with no additives.

    We do not crave sweets because we eat fresh fruit daily.

    We are not on a diet. Rather, we eat very good and never have to “watch” our weight.

    I weighed 170 pounds when I graduated from high school 33 years ago. Today, I weigh 183 pounds and change. The extra pounds were added after I stopped running marathons. My wife said that I used to look like I came out of a refugee camp.

    I can still run a 6 minute mile, go back packing at elevations exceeding 11,000 feet, and inline skate with my kids at a local skate board park. I think it has something to do with learning how to eat the right foods rather than “fad” food.

    • Adam Bate November 11, 2013 at 1:04 am #

      Hey Mark,

      While I appreciate your opinion, you can’t really say it’s not sustainable without ever trying it 🙂

      I’ve been eating similar to this for close to a year (cheat days are not as crazy and some days are certainly not as strict) but the fundamentals are all the same – and it depends on what I’m training for.

      I agree that you need to focus less on an absolute diet and more on the fundamentals – and learning why you are doing the things you are doing rather than following blindly.

      That said I don’t see anything “fad” about eating good lean proteins, lots of vegetables, and beans. I use this diet when my training and fitness goals include weight loss and cutting fat. I certainly tailored it when I was running my marathon, as I do when muscle or strength gain is my primary goal.

      It is most definitely optimized for fat loss, which is why it pays so much attention to not spiking blood sugar levels, but I agree that it’s certainly not for everyone if their goals are not the same as mine were or if they are not willing to put in the time to learn about their body and lifestyle.

      Thanks for the comment, and it’s great to hear from you!

  135. Pooja November 10, 2013 at 12:08 am #

    Hi Adam,

    I am 29 and weigh 145 pounds. I desperately want to loose 10-14 pounds, thats the only target for me. but i am finding it so hard to shed these pounds. I am doing excercise, almost like 5 days a week and also watch out my calories too..but it is not helping me anyway. not been able to loose a single pound.
    Please advise!!!

  136. Sabbie November 13, 2013 at 4:31 pm #

    Hi. Pls help me. Im 26, 4’11 and weighs 178 lbs! Pls help me. I work in d office 8hrs a day, 7days a week.

  137. Ben November 19, 2013 at 6:07 pm #

    Looking to lose some weight. Im 5’10” and weigh 225. I exercise but dont eat healthy so I think it offsets everything I do on the treadmill or outside. Need some suggestions on how to start losing weight!

  138. E November 19, 2013 at 7:30 pm #

    I’m going to cancun on December 30th, and I gained 10 pounds in less than a month. I am desperate to lose the 10 pounds by december 20th. I am 28 years old, weight 120 ibs and my height is 147 cm. can you please help me?

  139. Mystery Girl November 22, 2013 at 3:48 am #

    Im a 13 yr old girl and I’m overweight. Do you think that I can lose weight. I weigh 150 pounds and I am 5 ft 3 in.

  140. Anonymous December 6, 2013 at 3:23 am #


    I’m 5′ 2″ or so, and about 102 pounds. I’m 19. Not that long ago, I was only 94 or so, and I eat very healthy (lean protein, fruits, vegetables). My one “no-no” is Starbucks in the morning, but I’ve always done that, even when I was thin. I want to drop the 8 pounds I gained ASAP. I used to be very tone, and I feel like all that has gone away. What do I need to do. Please help.


  141. Anshu December 18, 2013 at 3:00 am #

    Hey Adam,
    I am 13 years old and about 5 feet tall and i am 120 lbs. The doctors have told me i am over weight and i need to eat healthier and exercise. I have been called fat so many times and i want to use those comments to encourage myself to lose weight and prove them wrong. But i have tried for almost a year. But i have gained more and more weight. I sit home and cry whenever i am alone. I have been exercising about an hour on the elliptical but have not seen any changes for a month. I really want to lose this unnecessary weight but just cant. And i know that i am not gaining muscle because i see red and purple stretch marks everywhere. Please, i know you are probably busy, but if you could just help me by sending me an email, it would really help. Thank you.

  142. Linda Dalton December 19, 2013 at 4:29 am #

    Cutting back on portions does go a long way in helping one to cut back on weight. As does skipping snacking that goes for adding more weight to those who love to eat between meals. Maintaining a good weight does help in the long run after all.

  143. Chin December 25, 2013 at 9:18 am #

    Hi! I am 18 years old. My weight is 50 kilos. I really want to lose weight. I have a very nig tummy. But I don’t know hot to start this dieg since I’m really a rice eater. Rice is our main dish. I tried not eating rice before but I felt like I’m going to faint. I don’t have energy and I’m always hungry. I think my body is really used to have rice. Is it still possible to lose weight if there’s rice on my meal? Please help me. Hope to hear from you soon. Cheers!

  144. Bernice December 29, 2013 at 12:23 am #

    I am 16 and overweight. I have a somewhat big build and I have been fat for as long as I remember, i have tried a lot of diets and exercises but I just lose some weight and stop.
    I seriously don’t know what to do next please help me.
    P.S: I’m in school right now and I don’t have access to a gym neither do I have the time. Thank you so much.

  145. Parispink December 30, 2013 at 2:13 am #

    Can u pls email me 🙂 i really need help!!!

  146. Vannah December 30, 2013 at 3:34 am #

    Hello… Uh if I were to start these kinds in jan 5 to start off with the new year, before summer I really wanna lose about some weight .. before I start barrel racing.. I need helppp. D:

  147. yetty January 7, 2014 at 5:48 am #

    Helo Adam ve tried my best to lose weight . I bought dis pills raspberry ketone but is not wking for mi

  148. kelli January 25, 2014 at 2:15 am #

    this looks awesome! and it looks like it makes sense.

    i am 39 years old and have a good 35 lbs to lose. like you i ate whatever i wanted as a teen and stayed very thin (and i did literally no exercise) but then i hit 21 or so and realized i needed to cut back on calories and jog as weight slowly came on. then at 28-30 i got back to my teenage weight of 114 by jogging and watching carbs, i got married at 34 and since then pounds have just crept on for both my hubby and myself… i have tried everything :/

  149. Beverly January 25, 2014 at 8:22 pm #

    Hi Adam,
    thank you so much for doing this, a week ago I climbed on the scale and to my shock I was 167.7 pds,
    I could not believe it ! The last time I checked I was 160 pds and that was just 3 weeks before. I knew I had to do something and do it fast.

    So goggled how to lose 10 pds in 2 weeks and that’s how I landed on your website.I followed what you did to a T , with the exception of the breakfast where I would alternate between Fage’s Greek yoghurt with some blue berries. But the everything else was the same.

    I just climbed on the scale a week and a day later and I am 155.4 pds. I am so excited. Its not even been two weeks yet. I can’t believe it.!

    I have to say that when I took my weight initially, it was that time of the month for women, so that may have accounted for some of the extra, but still, Its still 12 pds. I am so excited to start the next week.

    But I am afraid of cheating though. I have to force my self to cheat.

    I also did 1 hour of Zumba and Ballet barre during that period.

  150. Kat January 26, 2014 at 4:56 am #

    Thank you for this site! It’s inspired me to try again, I haven’t been successful on most diets but this site just makes me want to try again.

    Thanks 🙂

  151. Brittany March 1, 2014 at 3:32 am #

    I really admire this and how you were able to comfortably talk about your weight lose over the internet. Now a days, people talk about not eating so much and exercising so much. But I love how you took this a different way and ate still a good amount of food but that you watched for your sugar and blood levels. Way to go! Congrats!

  152. Saad July 11, 2014 at 12:36 am #

    Hey Adam , I wanted to lose about 20 pounds in a month, Im 16 years old , weigh 180 pounds and my height is 5’10.

  153. Mckayla Gosselin August 7, 2014 at 7:55 pm #

    Can you help me lose weight?

    • Katrina September 4, 2014 at 12:44 am #

      Hello Mckayla this is really sound advice on this article. If you want to begin losing weight, this is a great place to start. You shouldn’t overdo it. Strive to lose 20 pounds in two weeks then go from there. When you lose the twenty pounds, you will become more confident and energized to lose more if you need to.

  154. Angel November 3, 2014 at 2:34 pm #

    Hi I’m 14 years old and I weigh 106 lbs. I really want to lose 6 pounds, and even though I exercise and eat healthy, nothing is happening 🙁 Do you have any advice?

  155. Hunter November 7, 2014 at 12:24 am #

    Hi, I wanna lose 20 lbs before Christmas. I’m an 18 year old male and I weigh 230. I’m 6’4. Thanks!

  156. Katheryn Leslie December 5, 2014 at 11:45 am #

    Also we should avoid White Bread and Pasta. Great article, Adam.

  157. michelle February 2, 2015 at 4:01 am #

    I’m trying everything to try to loose but I’m 52 years old and my height is 5 foot 4 & I weigh a hundred in 80and I’m still having a hard time doing i think its due to my other health problems I have mental health incontinence irritable bowel syndrome bad feet bad back and bad knees is there any way you can help me

  158. Mike March 14, 2018 at 5:32 pm #

    This post reminded me of a client of mine that asked me recently will my energy increase if i lose 20lbs. I told him it most definitely will.

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