A fitness trainer shared 10 strict rules for losing 20 kg in three months, emphasizing discipline and structure over luck. Key recommendations include focusing on lean protein, vegetables, and complex carbohydrates while avoiding white bread, pastries, fried snacks, and excessive rice. The trainer advises setting a food cut-off time, drinking only water after dinner, limiting fast food, and prioritizing home-cooked meals. Incorporating daily walks, stair climbing, aiming for 10,000 steps, and engaging in strength training two to three times weekly are also crucial. Swapping junk food for healthier snacks like fruits or Greek yogurt, and ensuring seven to eight hours of sleep nightly are recommended for proper recovery and fat shedding.