Want To Shed 20 Kg In 3 Months? Follow These Expert-Backed Tips

Weight loss is almost always on our minds, especially at the start of a new year. Not long ago, many of us made resolutions to shed those extra kilos, but just 13 days into 2026, most of us are already struggling to stick to them.

If you’re truly determined to lose weight, it’s important to understand that it requires serious lifestyle changes and, more importantly, a realistic plan. Fitness trainer Takai Raashid recently took to Instagram to share 10 effective tips that can help you lose up to 20 kg in just three months.

Trying To Lose Weight? This Is What You Need To Know

Emphasising that fat loss isn’t about luck, but about structure, discipline, and choosing progress over comfort every single day, Takai shared 10 effective tips to help drop up to 20 kg in three months. Along with key food habits,

the fitness trainer also listed other essential lifestyle changes that can help you shed those extra kilos.

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A post shared by Takai Raashid | MacroMaster® (@takai.raashid)

Key Food Habits That Make A Difference

1. Say Bye-Bye To Sugary Drinks 

Sugary drinks might be your go-to, but they’re also silently adding those extra kilos you really don’t need. For a few minutes of instant satisfaction, you end up putting your body through a lot more harm than good. Instead of reaching for soft drinks, Takai suggests switching to healthier options like green tea or lemon-ginger water.

2. Reduce Your Intake Of Heavy Carbs

Foods like white bread, fried snacks, rice, pastries, and similar indulgences may look tempting, but they aren’t doing you any favours if weight loss is your goal. Instead, focus on healthier alternatives like lean proteins, plenty of vegetables, oats, or even unripe plantain.

3. Manage Your Late Night Cravings

We’ve all had those late-night sweet cravings, right? But that’s exactly when we need to show a little restraint, because giving in is what often leads to stubborn belly fat. Takai suggests setting a strict food cut-off time and sticking to it.

4. Cut Back On Eating Out

Of course, you can’t completely stop eating out, but you can definitely cut back on it. Frequent meals outside often slow down your weight-loss progress, while home-cooked food gives you better control over ingredients and portions. Plus, what’s better than losing weight and saving money at the same time?

5. Break Up With Junk Food

As difficult as it may sound, if you want to look leaner in three months, junk food needs to go. Instead, keep healthier snack options like Greek yoghurt or fruits close by to help manage cravings and avoid mindless snacking.

Lifestyle Changes To Adopt

1. Keep Your Body Moving

Take a walk after meals, choose the stairs whenever possible, and aim for at least 10,000 steps a day. These small but consistent movements help boost metabolism and burn fat faster over time.

2. Strength Training Works Wonders

Takai recommends doing strength-training exercises at least two to three times a week. Not only does it tone your body, but it also helps tackle stubborn fat more effectively.

3. Better Sleep Cycle

You know those 3 AM moments when you’re scrolling on your phone and suddenly feel hungry? Less sleep triggers more cravings and makes overeating more likely. Aim for 7–8 hours of sleep so your body can recover properly and manage fat storage better.

4. Stay Mentally Strong

Staying on track isn’t just about what you eat; it’s about mental strength. Cravings, stress, and social events will test you, but learning to say no and making better choices is what keeps your progress going. Building this discipline is just as important as any workout or diet plan.

5. Get Professional Support

Big goals require structure and guidance. If you’re serious about losing weight, getting expert support can help you stay on track, avoid mistakes, and fast-track your results.