Dan Go's 24-Hour Secret Plan: Lose 14kg in 3 Months with Diet & Exercise

• Fitness coach Dan Go reveals a 24-hour secret plan to lose 14 kg in 3 months, emphasizing dedication and a structured routine.
• Diet focuses on high protein (chicken, fish, eggs, cottage cheese), green vegetables, beans, lentils, and fiber-rich fruits; drink plenty of water.
• Meal timing is crucial: stop eating 3-5 hours before bed, have 2-3 regular meals, and eat the first meal 1-2 hours after waking.
• Exercise includes 8000 daily steps and resistance training like lifting weights or bodyweight exercises; use under-desk treadmills for office workers.
• Prioritize 7 hours of quality sleep daily with a consistent routine, sunlight exposure, warm baths, and avoiding screens before bed; avoid alcohol.