AI Techie Drop 27 kg in 12 Weeks

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The New Year parties are over. The sweets are finished. The late nights are done.

And now comes the moment nobody looks forward to.

You step on the weighing scale… and immediately regret it. That quiet pause. That number staring back at you.

This is usually where most people promise, “I’ll fix this soon.” And then life happens again.

An X user named Hasan recently caught attention with his transformation. No gym memberships. No expensive diet plans. No personal trainer standing over his shoulder. Instead, he used ChatGPT as a daily guide.

Through simple, consistent prompts and a clear routine, he created structure where motivation usually fails. ChatGPT didn’t “lose the weight” for him. It helped him think better, plan smarter, and stay disciplined when willpower ran out.

Here are his prompts that can help you in your weight loss journey.

Body Analysis & Goal Setting

Here's my current weight: [insert kg], height: [insert cm], age: [insert age], sex: [M/F], and my goal: lose fat, gain lean muscle. Act as a personal trainer and nutritionist. Create a realistic 12-week fitness and nutrition plan that works without gym access.

Customized Weekly Meal Plan

Design a 7-day meal plan based on 1800 calories per day, with 120g+ of protein, minimal processed carbs, and affordable, easy-to-cook ingredients. Include macros and a grocery list. I don't eat [insert foods you avoid].

Fat-Loss Home Workouts

Build a 4-day weekly workout plan I can do at home, no equipment. Focus on fat loss, bodyweight strength, and mobility. Each session should be 25–35 mins and progressively get harder over 12 weeks.

Craving & Emotional Eating Support

Give me a list of 10 high-volume, low-calorie snacks under 200 calories that help curb sugar cravings. Also include a short script I can repeat to myself when I feel the urge to binge.

Habit Tracking System

Act as a fitness accountability coach. Ask me 5 daily check-in questions (e.g., Did you follow your meal plan? Workout done? Sleep hours?). Format it as a habit tracker I can fill in every night.

Mindset & Consistency Prompts

Create a morning journaling script I can fill in under 5 minutes that includes: 1) my goal reminder, 2) one action I'll take today, 3) what I'm grateful for, and 4) a fitness affirmation.

Weekly Review + Adjustments

Every Sunday, help me review my weight, waist measurement, and consistency score from 1–10. Then based on the results, suggest how to adjust my workouts or meals for the next 7 days.

How You Can Use AI to Lose Weight and Improve Health in Real Life

AI isn’t magic — it’s structure delivered at scale. If you want to lose weight or improve your health, the toughest part isn’t exercise or diet; it’s consistency, planning, and accountability. That’s exactly where AI steps in.

1. Get a Personalized Plan (Without the Cost)
2. Build Habit Prompts
3. Track, Reflect, Adjust
4. Keep It Simple, Not Perfect

My Take - Why This Works

Here’s the blunt truth: most weight loss fails not because people don’t want change but because they don’t plan for real life.

AI flips that:

• It replaces vague intentions (“I will eat better”) with specific actions

• It eliminates analysis paralysis by giving you structured steps

• It becomes a mirror — you see what you did right and what you didn’t

AI should never replace human effort but it should absolutely augment it. If you want smarter decisions, disciplined routines, and real progress, then treat AI as your strategic partner, not a magic shortcut.

You won’t just lose weight. You will learn how you lost it — and how to keep it off.

For now enjoy the life. see you tomorrow for my regular Newsletter.

Take care

- CoolDeep AI

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