Lose 30 pounds in three months with this expert fitness cheatsheet

As the summer is fast approaching, fitness coach Dan Go has shared a comprehensive 15-point strategy on Instagram to help people shed 30 pounds in just three months.

Drawing on 20 years of experience, he emphasises that success lies in a rigid blend of nutritional discipline, structured activity, and meticulous recovery.

The core principles for fat loss

Point 1: Stop eating three to five hours before bed to improve sleep and curb poor food choices.

Point 2: Calculate daily calories by multiplying body weight by 12.

Point 3: Ensure protein intake by multiplying body weight by 0.7 to 1 (adjusted for grams).

Point 4: Prioritise high-volume, nutrient-dense foods:

• Lean meats, eggs, and Greek yoghurt
• Leafy greens, cruciferous vegetables, and berries
• Potatoes, beans, and shellfish

Points 5 & 6: Limit eating to two or three meals daily, starting shortly after waking.

Point 7: Favour Greek yoghurt and berries for breakfast to support gut health and satiety.

Point 8: Use water strategically to manage hunger, aiming for 500ml upon waking.

Points 9 & 10: Lift weights thrice weekly and aim for 8,000 to 10,000 daily steps.

Point 11: Optimise sleep by avoiding screens and maintaining a consistent schedule.

Point 12: Track everything—from daily weight averages to monthly transformation photos.

By focusing on progressive overload in the gym and high-protein, whole-food nutrition, Go believes a significant transformation is entirely achievable.

It is about "controlling portions and upgrading ingredients" to ensure the body burns fat while preserving vital muscle.

Note to readers: 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.