12 kg weight loss in 90 days: Diet doctor shares how one man did it by just ditching ‘magic fixes’ for simple routine

A 30-something man from Palghar in Maharashtra has lost nearly 12 kg in just three months by sticking to a simple diet and walking routine after failed attempts with internet tips and AI-generated plans. His story, shared publicly on social media, is now drawing attention because it did not rely on extreme dieting, gym marathons, or expensive supplements, just consistency and basic discipline.

How a man lost 12 kg in 90 days

Krushna Ingle shared his journey on X (formerly Twitter), saying he had struggled with weight issues for a long time. He watched multiple YouTube videos, gathered online advice, and even tried using artificial intelligence tools to create a plan. Nothing gave lasting results.

He then reached out to Dr Sayajirao Gaikwad from Kolhapur and followed a structured but simple plan focused on protein and good fats, while keeping carbohydrates low.




His daily protein intake stayed between 90–120 grams. He also made key lifestyle changes:

• He ate only two meals a day
• He stopped sweets, except for one small weekly portion (10–12 g sugar mixed with yoghurt)
• He walked for 10 minutes after each meal
• He finished dinner 2–3 hours before sleep
• He walked 4–5 km on the beach at least four days a week

“I had severe acidity problems. Even after walking, I used to feel tired. But when my weight came down to 78–80 kg, all the problems stopped,” he wrote in his post.

His regular meals included fish, eggs, chicken, yoghurt, pulses, soya chunks, vegetables, fruits and salads.

By January 2026, his weight dropped to around 72–73 kg. He now aims to go below 70 kg. He also claimed that a friend who weighed around 99 kg followed the same routine and lost 4–5 kg in just 20–25 days.

What changed beyond weight

The case stood out not just because of the weight loss, but because of the overall lifestyle shift.

According to Dr Sayajirao Gaikwad’s post, Krushna’s body responded to consistency rather than extremes. He reported several changes:

• He started sleeping better
• His hunger became manageable
• His mind felt calmer
• His acidity reduced
• His energy improved

The doctor summed up the approach in one line: “When the body is nourished, and the routine becomes consistent, weight loss often follows naturally,” the expert concluded his post.

Why this story is resonating

In a time when social media is flooded with quick-fix diets, fat-burning pills, and viral fitness hacks, Krushna’s experience reads like an old-school reminder: there is no shortcut.

His journey underlines a simple idea, weight loss does not come from a single trick, but from daily habits done right over time. No extreme gym plan, no starvation diet, no “magic pill”.

Just two meals, regular walks, better sleep, and a diet that fuels the body.

For many readers, that might be the most surprising part of this offbeat story — that sometimes, the most ordinary routine delivers the most visible results.

(Disclaimer: 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.)