Fitness coach shares the ultimate cheatsheet to lose 14 kg in 3 months

Summer is almost here, and if you are planning to get those washboard abs or simply tone your body and manage weight, you've got it! Fitness coach Dan Go has now shared a summer shred cheatsheet. The coach, who has over 20 years of experience helping people achieve their fitness goals, shared a foolproof strategy to lose 30 pounds ( around 14 kg) in three months. Take a look. “We have 3 months until summer. If I woke up 30 pounds overweight, here’s what I’d do,” Dan Go said in an Instagram post. “Spring is around the corner, and that's more than enough time to drop 20 lbs of fat off your body by summer. While everyone is waiting til June, you'll be starting the new year, hitting the ground running.” According to the fitness coach, when you eat matters as much as what you eat. “Stop eating at least 3-5 hours before bed. Set a hard stop. This prevents horrible food decisions and improves the quality of your sleep, which regulates hunger the next day. Set the right daily meal frequency (2-3 meals a day). Set the right meal schedule. First meal 1-2 hours upon waking. The second meal between them,” he said.Dan Go has emphasized the importance of eating nutritious meals. He suggested adding the following to the meal plan. These include:To achieve this weight loss, Dan Go suggests mixing strength training with walking. “Do 3 strength training workouts a week with one day of rest between them. Every session at the gym, you're aiming to add 5 lbs or more reps. This is called progressive overload. Get at least 8 to 10k steps a day. If you work a desk job, get an under-the-desk treadmill and do walking meetings to make this easy,” he said.Sleep is another non-negotiable factor in weight loss, according to the coach. He suggests getting at least 7 hours of sleep daily. “Set up the right sleep environment to make great sleep easy. Create a sleep routine. Get morning sun upon waking. Sleep and wake at the same time. Hot bath or shower to cool down the body. Stop looking at screens one hour before bed. Dim lights or use red incandescent bulbs as the sun sets,” the coach suggested. He also suggests pausing alcohol consumption during this weight loss journey.Tracking the progress is crucial in your weight loss journey. “Get serious about tracking. Track weight daily (get 7-day average). Track your workouts. Track your nutrition. Track your waistline weekly. Take pictures every 4 weeks. Keep a journal of your transformation as it's happening. This helps bring awareness to weaknesses,” Dan Go, said. The coach also reminded that while this is a weight loss journey, the gain is really health and confidence. “30 pounds by summer is doable. But the weight isn’t the real win. It’s the energy at 3 pm. The confidence in every room. Respecting the person in the mirror. Summer is the deadline. The version of you that shows up is the decision you make today. What would change if you started now?” he added.