A 26-year-old man successfully lost 9 kg in three months by adhering to a consistent fitness regimen and controlled diet. His approach involved a daily calorie intake of 1,500-1,700 calories, with 100-120 grams of protein, focusing on sustainable habits rather than extreme measures. Meals included protein shakes, eggs, paneer, fruits, and balanced dinners, supplemented by whey protein, creatine, multivitamins, and omega-3. This method emphasizes steady effort and discipline for long-term results.