7 nutritionist-backed steps to lose up to 20kg in 3 months

Losing weight requires consistency, not quick fixes, according to nutritionist and health coach Ishaan Sachdeva, who has shared a seven-step plan that he says can help people lose up to 20kg in three months when followed consistently.

In an Instagram post shared on June 29, Sachdeva wrote: "This is exactly how to lose up to 20kg in 3 months (the right way). No shortcuts, just a clear system. Consistency for 90 days = transformation."

Create a calorie deficit

Sachdeva said the first step is to maintain a calorie deficit by consuming slightly fewer calories than your body burns each day.

Rather than starving yourself, he advised making sustainable dietary changes that can be maintained over time.

Increase protein intake

A high-protein diet is another key part of the plan. According to the nutritionist, protein helps keep you feeling full while supporting muscle preservation during fat loss.

Walk 8,000 to 12,000 steps daily

Sachdeva recommended aiming for 8,000 to 12,000 steps every day.

He described walking as an effective, low-impact way to increase daily calorie expenditure without placing excessive strain on the body.

Prioritise strength training

The nutritionist also suggested strength training four to five times a week.

Building muscle can help improve metabolism and support long-term fat loss, making resistance exercise an important part of a weight-loss routine.

Cut liquid calories

Sugary drinks, including soft drinks and other sweetened beverages, can significantly increase daily calorie intake.

Sachdeva advised eliminating these drinks to make it easier to maintain a calorie deficit.

Stick to a routine

Maintaining consistent meal times and sleep schedules can also support weight-loss efforts, according to the nutritionist.

He said having a structured daily routine may help improve adherence to healthy habits.

Track progress weekly

Instead of focusing on daily fluctuations in body weight, Sachdeva recommended monitoring progress on a weekly basis.

Looking at longer-term trends, rather than day-to-day changes, can help people stay motivated throughout their weight-loss journey.

While Sachdeva's plan emphasises sustainable habits such as a calorie deficit, regular exercise and adequate protein intake, individual weight-loss results can vary depending on factors including age, health status, activity levels and adherence to the programme.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.