India, Jan. 12 -- Less than two weeks ago, while ushering in the new year, many among us took the resolution of taking better care of our health and fitness, and finally getting in shape. It has likely been an uphill journey ever since, and according to fitness trainer Takai Raashid, it is not going to get any easier in the coming days.

Taking to Instagram on January 9, Takaai shared a cheat sheet of 10 things that need to be strictly followed in order to realistically lose 20 kg within three months. "Fat loss isn't about luck," he wrote in the caption. "It's about structure, discipline, and choosing progress over comfort every day."

Soda, sweet juices, malt, and alcohol are loaded with calories that we do not need. Takaai suggests swap...