If you want to lose 30 pounds of fat by the end of 2025, copy this:
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Read this on Dango.co We have about 4 months left in the year. In 20 years of coaching, I have learned this is the perfect window to drop 30 or more pounds of fat and transform your life. Everyone else waits for New Year’s Day, but no. Not us. We're going to use the final part of 2025 to get in the best shape of our lives. How? Systems. It is the same system George used to lose 33 pounds while cutting his visceral fat in half: It's the exact system I'd use if I woke up 30 pounds overweight and wanted to lose it all by year end. You ready? Let's go 🔥 How To Lose 30 Pounds Of Fat By The End Of 2025Step 1: Eliminate AlcoholAlcohol makes fat loss harder than it needs to be. It creates a vicious cycle: You drink. You make worse food choices at night. You sleep poorly. You wake up lethargic and craving sugar. Repeat. When George cut alcohol for the first 90 days his hunger stabilized and his energy returned. That shift was a major factor in reducing his visceral fat by almost half: You do not have to quit forever, but during a fat loss phase, you don't want it present so your body can burn fat efficiently. Step 2: Focus On 2 Nutrition NumbersFirst, calories. Multiply your body weight by 10 to 12. That is your daily calorie target. Second, protein. Multiply your body weight by 0.8 That is your minimum grams of protein per day. Aim for that use 1 gram per pound of bodyweight as your ceiling for protein intake. We spread George’s protein across three meals. This helped him retain muscle while the weight came off quickly. Step 3: Build Your Personal Meal ScheduleWe are not only what we eat. We are when we eat. Your body has a rhythm. When you align with it, hunger becomes easier to manage. Here is the simple framework we used for George:
And voila. That is your personal meal schedule. Give it 7-14 days, and your body adapts quickly. Oh, and btw, no snacking. Replace it with #4. Step 4: Water Is Your Fat-Burning Weapon
Hydration keeps you fuller and keeps your brain and body energized. Here is the system
Aim for pale yellow to light amber urine. That means you are hydrated. This simple water habit kept George energetic and kept cravings low. Step 5: Strength Training 3x Per WeekMuscle is your fat-burning engine. Lose weight the wrong way and your metabolism slows. The movements we focused on:
For his workouts, we wanted to choose the right exercises for his body type, which I will be talking about in a later newsletter. Each week, add a little weight, add reps, or both. That is real progressive overload. Step 6: Default To WalkingGeorge has a desk job. Instead of fighting his environment, he used it. He did 2 things:
On our mastermind calls I often saw him outside getting sun while walking. It was one of the best ways to combine getting 7 to 10k steps a day while doing something productive. Step 7: Track RelentlesslyDoing things by feel is for amateurs. Tracking is for professionals. What gets measured gets managed. Here's what George tracked:
You do not need the full list to start. At minimum track body weight, calories, protein, steps, and training. Bonus Step: Upgrade Operating SystemFat loss is not only about food and workouts. As the body upgrades, the mind must upgrade. George showed up to every mastermind call and did the mental work. Most importantly, he changed his language Instead of saying "I can't drink," he said, "I don't drink." Identity drives behavior. When you change how you speak to yourself, you stop relying on willpower and start acting like the person you are becoming. The Final WordLosing 30 lbs isn't magic, and it certainly does not need Ozempic. It wasn't luck either. It was the result of following a clear, structured plan with ruthless consistency. George was coachable, consistent, and stayed accountable. The system did the rest. If you have 30 pounds to lose by the end of this year, you don't need another gimmick. You need a system that works. Cut alcohol. Set calories and protein. Strength train. Walk daily. Track everything. Upgrade your identity. That’s how George did it. That’s how I would do it if I had to start again, and that’s how you can do it too. Onward and upward. 🚀 - Dan PS: I’m starting a new Lean Body Mastery coaching group for September. If you are an entrepreneur who has 15 or more pounds to lose … you may be surprised to see what can happen :) If you have 20 or more pounds to lose… you’re literally sitting on a gold mine of high performance. In the group, my team and I will get to work with you to lose weight without spending hours in the gym or giving up your favorite foods. I have an amazing collection of case studies from entrepreneurs from dozens of different industries… and I’d love to work with you. Just reply to this email and put “RESULTS” in the subject line, and I’ll get you all the details. References
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. |
