, March 5 -- With summer around the corner, many are looking to shed extra fat and get in shape. Fitness coach Dan Go, drawing on over 20 years of experience, has shared a 16-point plan that he says could help people lose up to 14 kg (around 30 pounds) in three months through simple diet and lifestyle changes.

Key recommendations include stopping food intake three to five hours before bed to improve sleep and control hunger, and setting a fixed daily calorie intake by multiplying body weight by 12. Protein intake is also important, with a daily requirement calculated as body weight multiplied by seven.

Dan Go suggests including foods such as Greek yoghurt, lean meats, fatty fish, eggs, leafy greens, potatoes, beans, berries, and other h...