Fitness expert reveals formula to lose up to 20kg in just three months

ISLAMABAD: Many people usher in a new year with new resolutions of maintaining a healthy lifestyle and shedding off extra weight.

However, according to experts in fitness, losing weight rapidly requires discipline, consistency, and clear planning rather than luck or shortcuts.

Famous fitness trainer Takai Raashid has revealed that one may shed up to 20 kgs in just three months by following a few basic principles religiously.

Rashid noted that self-discipline, mental toughness, and making severe lifestyle choices daily help achieve the goal of losing weight effectively.

According to Rashid, the first and most important step would be removing sugary drinks like sodas, packaged juices, malt drinks, and alcohol that highly contribute to excess calorie intake.

He suggested replacing them with water, green tea, or even lemon and ginger-infused water.

The fitness expert forbade him from consuming too many refined carbohydrates like white bread, pastries, fried foods, and rice. Instead, he asked him to consume lean proteins, vegetables, and raw bananas as a substitute during the weight-shedding phase.

He also pointed out that eating late at night is one of the major reasons for weight gain, and asked people to regulate their meal timings and have only water at night.

Limiting outside food was emphasized, saying that fast food not only destroys overall health but also delays the weight loss process, while home-cooked meals have better nutritional control.

On physical activity, Rashid suggested being active throughout the day by walking after meals, using stairs, and completing at least 10,000 steps daily.

He further emphasized that strength training should be done two to three times a week to develop muscles and decrease stubborn body fat.

The trainer also instructed avoiding junk foods like biscuits, sweets, and chips and replacing them with fruits or Greek yogurt.

Insisting on sleep, Rashid said that lack of proper sleep would increase hunger and cause overeating, so seven to eight hours of sleep was required for weight reduction.

Emphasizing the mental aspect of fitness, Rashid added that weight loss is all about willpower, which becomes a big test when it comes to social gatherings, family pressures, and cravings.

He finally recommended expert guidance: “A qualified trainer or a fitness expert would help you achieve greater results in a shorter time span.”