As the new year kicks off, many people find themselves revisiting long-standing fitness goals — especially the desire to lose significant weight in a short period of time. While motivation tends to peak in January, sustaining it is where most people struggle. According to fitness trainer Takai Raashid, the road ahead isn’t meant to feel easy.
In an Instagram post, Takai laid out a no-nonsense checklist of habits that, according to him, must be followed strictly to lose as much as 20 kg in three months. Emphasising that weight loss is not accidental, he wrote in the caption, “Fat loss isn’t about luck. It’s about structure, discipline, and choosing progress over comfort every day.” His approach focuses on daily lifestyle changes rather than shortcuts, highlighting food choices, movement, sleep, and mindset.
From cutting out calorie-heavy drinks to setting firm boundaries around late-night eating, Takai’s rules call for major behavioural shifts. He recommends eliminating sugary beverages, reducing refined carbohydrates, stopping late-night snacks, eating out less, and prioritising home-cooked meals. He also stresses the importance of regular movement, strength training, quality sleep, and mental discipline, noting, “Less sleep means more cravings and more overeating.”
At the same time, Takai acknowledges that ambitious goals often require guidance. “Big goals need structure,” he highlighted, suggesting that seeking professional help — whether through a trainer or expert support — can prevent wasted effort and confusion.
Is losing 20 kg in three months medically safe for most people?
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “For most people, losing 20 kg in three months is not medically safe and should not be treated as a universal target. Safe and sustainable fat loss typically ranges between 0.5 to 1 kg per week, depending on body composition, metabolic health, and starting weight.”
She adds, “Rapid weight loss often leads to muscle loss, hormonal disruption, nutritional deficiencies, gallstones, weakened immunity, and in some cases, rebound weight gain once the extreme plan ends. Women may experience menstrual irregularities, while men may see drops in testosterone.”
That said, Singh notes, individuals with significantly high body weight under medical supervision may see faster initial drops, mostly due to water weight loss and glycogen depletion. However, any aggressive plan should always be guided by a doctor or qualified professional, not social media timelines.
Factors that have the biggest impact on fat loss
Singh says, “If I had to prioritise one, it would be sleep, because sleep directly controls fat loss hormones. Poor sleep increases cortisol and ghrelin, which drive fat storage and cravings, while suppressing leptin, the hormone that signals fullness.”
That said, she explains that real fat loss comes from a combination. “Cutting sugary drinks removes empty calories with zero nutritional value. Managing late-night eating helps regulate insulin and digestion. Strength training preserves muscle, which keeps metabolism high during weight loss.”
How can people balance discipline and mental health?
Discipline should support life, Singh stresses, not isolate someone from it. “The biggest mistake people make is treating weight loss as punishment rather than self-care. A sustainable plan allows flexibility for social meals, family events, and cultural food without guilt.”
“I encourage clients to follow structure on weekdays and flexibility on planned occasions,” mentions Singh, adding that one meal does not derail progress, but chronic stress and food anxiety will. Communicating goals to family members, planning for social situations, and avoiding all-or-nothing thinking are key.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Trainer outlines habits for rapid weight loss (Source: AI Generate) 
Share
