The most recent CDC statistics show that over 40% of adult Americans are classified as obese, and millions more are overweight. However, many do not meet the medical criteria for GLP-1 medications, dislike the potential side effects, or cannot afford the high cost of branded versions.

For those who are trying to lose weight and for whom GLPs are not a viable option, turning to a GPT — meaning an AI large language model like ChatGPT — could be a helpful alternative.

ChatGPT Isn't A Medical Professional But Can Structure A Productive Conversation

Clearly, a generative AI model should never replace advice from a licensed healthcare provider, but the prompts listed below can help generate frameworks and plans to begin a meaningful discussion about weight loss with your HCP.

The italicized prompts provided below can be copied and pasted directly into any free AI chatbot you use, such as ChatGPT, Perplexity, Claude, or Gemini. These prompts were designed using a goal-oriented approach with specific, actionable targets that can be tailored to fit each individual's personal needs.

ChatGPT Hack #1: Prioritize Protein Meal Strategy

Prompt: "Develop a daily meal schedule that delivers 0.8 grams of protein per pound of body weight using only unprocessed foods. Include three meals and one optional snack. Also, create a weekly shopping list and offer alternatives for vegetarians. OPTIONAL: I have a dietary limitation such as [insert lactose intolerance or gluten-free, for example]

, so please factor that in when creating my plan."Protein suppresses appetite. Protein safeguards muscle mass. Protein requires more energy for digestion. This is not just theory — it’s supported by clinical research. High-protein diets consistently outperform other types when aiming to reduce fat while maintaining muscle, especially when combined with resistance training. The summer season often brings opportunities to consume excessive processed carbs. Choosing protein-rich foods gives you a better chance of staying on track.

Monitor your daily protein intake. Keep tabs on your energy levels. Look for decreased hunger after meals. The simplest way to assess progress is by checking body composition every two weeks. If the scale goes down and strength remains stable, the diet is effective. If you lose weight but also lose strength, muscle may be decreasing. Always discuss any eating strategy with a healthcare provider or nutritionist before starting.

ChatGPT Hack #2: Combine Strength And Cardio Workouts Weekly

Prompt: "Design a weekly exercise plan that includes two 20-minute resistance training sessions and one 30-minute moderate-intensity cardio workout. I’m new to fitness and have access to dumbbells and a treadmill [OR ‘I lead a mostly inactive lifestyle and can only perform bodyweight exercises and walking.’] Please incorporate rest days and suggest warm-up routines."

Before beginning any fitness program, consult your physician to confirm that you're physically ready for regular activity. The concept behind this prompt is that muscle tissue enhances fat burning. Even at rest, muscle burns more calories than fat. Resistance training helps maintain lean mass during calorie restriction. Cardiovascular workouts support heart function, recovery, and stamina. Together, they offer a balanced weekly routine. No gym membership required. No need for long 60-minute sessions. Just three short blocks of time. The trade-off is simple: invest 70 minutes a week now to avoid hitting a plateau later.

Record the weights used each week or repetitions completed for bodyweight movements like air squats. Keep notes. Track total reps. Also log speed or distance during cardio. Progress shows up as increased strength, improved endurance, or faster recovery. If all three stall, you might be undereating or overtraining — seek professional advice to adjust your plan.

ChatGPT Hack #3: Learn About Intermittent Fasting

Prompt: "Construct a 16:8 [OPTIONAL 14:10 or 12:12] intermittent fasting plan that fits around an average fasting window from 8 pm to 12 noon. Provide scientific evidence regarding the advantages and warnings related to daily intermittent fasting. Offer a two-week guide for timing meals, explain how to handle morning hunger, and give strategies for sticking to the plan while attending social events in the summer."

Fasting has been practiced for thousands of years, but the modern concept of daily intermittent fasting has become a popular lifestyle choice for many. It works by limiting the time you eat each day. A shorter eating window naturally restricts calorie consumption. Blood sugar and insulin levels get a break. The body starts tapping into stored fat. Done regularly, this can result in fat loss without complex meal prep or counting calories.

Track how often you stick to your fasting window. Missing more than three days in a week indicates the window might be too strict or your meals aren’t filling enough. Morning hunger should decrease by the second week. Over time, weight should gradually decline week by week. If no change occurs, your eating window may still be too long or protein intake insufficient. As always, before starting any fasting regimen, speak with a healthcare provider.

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