According to fitness expert Takai Raashid from Kuwait, achieving rapid results requires truly "locking onto your goal" and approaching weight loss with the right mindset. Takai Raashid is well-known on social media for his videos of running on a treadmill at extremely high speeds, sometimes reaching 50 km/h (according to the machine's display), often combined with dancing or performing dangerous technical moves.

Weight loss is a comprehensive process demanding sustained effort over a long period. Results often do not appear immediately, requiring patience. However, seeing early achievements can be a great motivator to maintain one's goals, he shared.

On his personal Instagram on 1/2, coach Takai Raashid outlined a specific roadmap consisting of 15 golden rules for losing 15 pounds (about 7 kg) in just one month.

**Create a calorie deficit**

Takai advises consuming 500-750 fewer calories than your maintenance level daily. He warns, "It is best to closely monitor this metric rather than guessing."

**Ensure daily protein intake**

Each person needs to consume 1,7-2,2 g of protein per kg of body weight (equivalent to 0,8-1 g/pound). For most people, this figure is between 130 and 180 g of protein per day.

Walking helps burn excess fat without putting too much strain on the body. *Nguyen Dong*

**Consume 20-30 g of protein per meal**

Build your menu around protein. This should be the key component of every meal.

**Perform resistance training at least three times a week**

You need a structured workout plan (weightlifting, gym) to follow throughout the week instead of exercising spontaneously.

**Do incline walking or use a stair climber 3-5 times a week**

According to Takai, you should dedicate 30 to 45 minutes to incline walking or StairMaster exercises.

**Walk over 10.000 steps daily**

Walking is an excellent low-intensity exercise suitable for all ages, helping to burn excess fat without putting too much strain on the body.

**Sleep 7-9 hours each night**

Sufficient sleep is "non-negotiable" in the fat-burning process. Lack of sleep will hinder weight loss progress.

**Plan meals in advance**

Eating haphazardly without a plan will easily sabotage your weight loss journey.

**Prioritize whole foods**

Lean meat, rice, eggs, fruit, oats, and green vegetables are the best sources of essential nutrients for the body.

**Eliminate high-calorie beverages**

Empty calories from drinks are detrimental to fat loss. Stick to plain water, black coffee (no sugar/milk), and zero-calorie drinks. Smoothies should only be consumed if you control the ingredients.

**Reduce processed sugar**

Candy, pastries, sugary cereals, and fast food are sources of empty calories that should be avoided.

**No "cheat meals" for 30 days**

During this strict phase, an impulsive meal can significantly set back your results. Takai asserts, "Either you go all in, or you are wasting your time."

**Weigh yourself immediately upon waking**

For accurate tracking, weigh yourself every morning right after using the restroom.

**Need a practical monitoring mechanism**

Weight loss will be easier with someone overseeing your progress. It is best to find a coach or join a structured program.

**Establish a strong mindset**

Although adhering to all these rules may seem challenging, Takai advises, "Short-term discipline will trade for long-term freedom (in physique and health)."

My Y (According to Hindustan Times)