If your goal is to lose 20 pounds over the next three months, fitness coach India—who naturally lost 120 pounds herself—has three powerful, realistic tips that could help get you there. Shared in a viral TikTok video, her advice focuses less on extreme diets and more on habits that foster long-term change without burnout.
“If you want to lose 20 pounds in the next three months, I’m gonna give you three tips in less than 60 seconds that’s gonna help you reach that goal,” India begins.
Here’s how she did it—and how you can too.
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1. Walk Daily to Burn Fat and Build Consistency
India says walking was her only consistent form of movement early in her weight loss journey.
“Walking is one of the most underrated forms of movement,” she says. It’s easy on the joints, helps burn calories, and most importantly—it doesn’t spike your appetite like intense cardio often does.
Plus, walking consistently helps build a new self-identity:
“Now you’re reprogramming your brain to recreate this identity that you’re somebody who prioritizes movement… it becomes a habit.”
2. Stop Overtraining—It’s Slowing You Down
Going hard in the gym every single day may feel productive, but it can actually sabotage your progress.
“I know you feel like you’re killing it in the gym, but the only thing that you’re killing is your gains,” India explains. “Your body needs rest to recover in order to build muscle, and muscle burns fat.”
Muscle also boosts your metabolism, which helps with long-term fat loss—so rest is just as critical as your workouts.
3. Prioritize Rest Days for Long-Term Success
India warns that skipping rest can lead to burnout and inconsistency, which stalls progress.
“By limiting the amount of time that you spend in the gym over the next three months, you’ll limit the amount of burnout you go through,” she says.
Recovery helps prevent injury, supports hormone balance, and most importantly—keeps you consistent.
“Consistency is how we see results… and baby, remember: You only fail if you quit.”
The Bottom Line
Weight loss doesn’t have to mean grueling gym sessions or rigid diets. According to India, staying consistent with movement, balancing effort with recovery, and treating your rest days as sacred can get you closer to your goals without burning out.