A fitness coach with over 20 years of experience has shared a simple five-step system on social media, claiming it can help people lose up to 30 pounds in 90 days by focusing on consistency and automated habits rather than extreme diets or exhausting workouts.
Dan Go, who posted the framework on Instagram on January 29, said the key to sustainable weight loss lies in building systems that work “on autopilot.” His approach combines structured nutrition, strength training, daily movement, progress tracking, and mindset changes to help people stay on course.
The first step, which he calls “fuel architecture,” focuses on maintaining a daily calorie deficit of 500 to 700 calories while prioritising protein intake to protect muscle mass. He recommends keeping meals simple and consistent, with three main meals a day spaced evenly, and avoiding late-night eating to improve sleep and reduce cravings.
The second step is strength training. Go advises low-volume, full-body workouts three times a week, lasting 30 to 40 minutes. According to him, building muscle is essential not just for fat loss, but also for improving overall body composition and long-term results.
Instead of traditional cardio, the third step encourages “step automation.” This means increasing daily walking through habits such as walking during calls, using a walking pad, or listening to podcasts while moving. He says this low-intensity activity helps burn fat, reduce stress, and control emotional eating.
The fourth step is tracking key performance indicators. Go suggests monitoring daily weight using weekly averages and measuring waist size once a week, noting that waist measurements often give a clearer picture of fat loss than the scale alone.
Finally, the fifth step focuses on an “identity upgrade.” Go encourages people to set non-negotiable habits they can follow even on bad weeks, shifting reliance from motivation to systems.
Health experts remind readers that such plans should be adapted to individual needs, and professional medical advice should be sought before making major lifestyle changes.
