{"id":212750,"date":"2026-01-02T06:33:14","date_gmt":"2026-01-02T06:33:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/212750\/"},"modified":"2026-01-02T06:33:14","modified_gmt":"2026-01-02T06:33:14","slug":"fitness-coach-with-more-than-20-years-of-experience-shares-fat-loss-hacks-21-tips-that-work-every-single-time","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/212750\/","title":{"rendered":"Fitness coach with more than 20 years of experience shares fat loss hacks: 21 tips that ‘work every single time’"},"content":{"rendered":"\n

It is a brand new year, and for many of us, another chance to get started on the fitness regimen that we have long pushed off.<\/p>\n

\"Keeping Keeping a calorie deficit of at least 500 is essential to burn off fat, shares Dan Go.(Pexel) <\/p>\n

However, to make sure that our resolution to lose weight<\/a> actually pays off this time, Dan Go, fitness coach with over 20 years of experience, took to Instagram on 30 December and shared an extensive cheat sheet of 22 tips that he guaranteed will work every time.<\/p>\n

Also Read | Psychologist shares 10 daily habits to boost mental health in 2026: Show your emotions, but with some boundaries<\/a><\/p>\n

\u201cFat loss isn\u2019t complicated. It\u2019s just not easy,\u201d Dan wrote in the caption of his post. \u201cMost people already know what to do. They just don\u2019t do it consistently. The gap isn\u2019t knowledge. Its execution\u2026 Simple wins. Consistency compounds.\u201d<\/p>\n

1. Take creatine for muscle and brain<\/p>\n

According to Dan, taking five grams of creatine helps build muscles. To help boost the brain, the body needs 10-15 g of creatine<\/a>.<\/p>\n

2. Lift weights<\/p>\n

To build muscles, Dan recommended lifting weights three times a week, hitting each muscle at least twice. Every session should include either more weight or more reps.<\/p>\n

He also set a target Fat-Free Mass Index (FFMI) for both men and women. The FFMI calculated muscle mass relative to the height of the body, and uses the formula [Fat-Free Mass (in kg) \/ (Height (in m))^2]. Men should aim for an FFMI of 18.5-22, stated Dan, while women should target 15.5-18.5.<\/p>\n

3. Become calorie-deficient<\/p>\n

To lose weight, we should eat a calorie deficit of 500 or slightly higher, depending on how much we are seeking to lose.<\/p>\n

4. Focus on Calories and Proteins<\/p>\n

Counting calories and protein intake is very important when it comes to sustainable weight loss. We should eat 30-60 g of protein in every meal and a total of 0.7 to 1 g per pound of body weight.<\/p>\n

5. Eat nutrient-dense meals<\/p>\n

We need to eat three nutrient-dense meals according to our circadian rhythms, and avoid snacking in between. This improves energy and automates hunger.<\/p>\n

6. Stay hydrated<\/p>\n

We need to drink \u00bd of our own bodyweight in ounces of water every day, along with electrolytes, as per Dan. \u201c1-2% of dehydration can make you hungry and ruin mental and physical performance.\u201d<\/p>\n

7. Use Hydro Lean System<\/p>\n

The system includes drinking water at fixed points within the day:<\/p>\n

Upon wakingBefore and after mealsIn-between meals8. Eliminate alcohol<\/p>\n

It is essential to eliminate or severely reduce alcohol intake to lose weight. \u201cIt’s empty calories, ruins energy, increases appetite, and sets fat loss back by two to four days,\u201d shared the coach.<\/p>\n

9. Aim for at least 7000 steps daily<\/p>\n

Walking 7000 to 10000 steps every day keeps the non-exercise activity thermogenesis (NEAT) high, improves energy and reduces stress levels.<\/p>\n

10. Get a walking pad<\/p>\n

Those who have a desk job should consider getting a walking pad to use during meetings, while watching videos, and while responding to emails. Converting dead time to walking time helps meet the step-count goals.<\/p>\n

11. Get sufficient sleep<\/p>\n

We should focus on getting the right amount of sleep, which can be anywhere between seven to nine hours, depending on individuals.<\/p>\n

12. Follow healthy sleep routines<\/p>\n

Certain routines help us get better sleep. This includes:<\/p>\n

Creating a sleep cave with a cool, blacked-out room and dim lights at nightSimilar sleep\/wake-up timesHot shower before bedNo screens for an hour before sleep13. Fix exercise routine<\/p>\n

The cardiovascular system can be boosted by focusing on a base, such as Zone 2 (moderate-intensity workout). Once a week, we should attempt \u201cvigorous forms of exercise\u201d like HIIT (high-intensity interval training).<\/p>\n

14. Choose your favourite cardio<\/p>\n

\u201cThe best form of cardio is the one that we enjoy doing,\u201d shared Dan. \u201cFind what it is and keep doing it until you die.\u201d<\/p>\n

15. Check for nutrient deficiencies<\/p>\n

It is essential to get bloodwork checked to see what the body is missing and plan food and supplements accordingly. The key nutrient deficiencies observed by the coach are magnesium, vitamin D, B12, and omega-3s.<\/p>\n

16. Consume enough fibre<\/p>\n

One of the nutrients that the majority of the population is missing out on is fibre<\/a>. It is essential to consume 25-35 grams of fibre every day.<\/p>\n

17. Track KPIs<\/p>\n

Keeping track of key performance indicators (KPIs) is important to stay on track to achieve our fitness goals. This includes:<\/p>\n

Daily weigh-insWeekly waistline measurementsMonthly progress photosDEXA (Dual-Energy X-ray Absorptiometry) scan one to two times every yearBloodwork every four to six months18. Tracking nutrition and workouts<\/p>\n

It is essential to keep the following things in mind:<\/p>\n

Calories are how much you weighMacronutrients are what your body needsMicronutrients are what your body feels and performs<\/p>\n

\u201cTo perform at your best, you want all three working in your favour.\u201d<\/p>\n

19. Roadmap to upgrade the body<\/p>\n

There are four phases of getting in better shape, according to Dan. While some of the phases overlap, they are in order:<\/p>\n

Phase 1: Metabolic health<\/p>\n

Phase 2: Adding muscle<\/p>\n

Phase 3: Improving cardio<\/p>\n

Phase 4: Optimising hormones and bloodwork<\/p>\n

20. Set longer time horizons<\/p>\n

It is better to work with long-term goals in mind, as Dan stated, \u201cYou overestimate what you can do in six weeks and underestimate what you can do in two years.\u201d<\/p>\n

21. \u2018Identity First\u2019 approach to health<\/p>\n

\u201cApproach health from an \u2018Identity First\u2019 perspective,\u201d suggested Dan.\u201dIt\u2019s not enough to set goals and do the work. You must change and become the goal.\u201d<\/p>\n

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.<\/p>\n

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"It is a brand new year, and for many of us, another chance to get started on the…\n","protected":false},"author":2,"featured_media":212751,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[129017,18663,1146,11931,565,134,111,139,69,14582],"class_list":{"0":"post-212750","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-build-muscles","9":"tag-calorie-deficit","10":"tag-creatine","11":"tag-fat-loss","12":"tag-fitness","13":"tag-health","14":"tag-new-zealand","15":"tag-newzealand","16":"tag-nz","17":"tag-protein-intake"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/212750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=212750"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/212750\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/212751"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=212750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=212750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=212750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}