We have discussed the many useful ways you can use AI to improve your life
One that was a change game for me is using Chatgpt as my diet coach.
The Chatgpt coach recently led me through a successful five -pound cut. It regulates my macros every week and gave me food suggestions in flight. It was extremely convenient.
If you are looking to lose some weight, put a few pounds or change your body synthesis (more muscle, less fat), here you can use the chatgpt (or other AI tool) to achieve your goals.
Create a special chat in chatgpt that will serve as your diet coach
Create a special thread in the chatgpt that will serve as your diet coach. Name “Coach Nutrition”. Whenever you have a question related to diet/diet to set or update to give, you will always go directly to this thread instead of creating a new conversation.
Using a single thread, as your diet coach keeps you organized and helps chatgpt to give you smarter and more useful answers. Chatgpt does not automatically remember what was discussed in another thread (although you can ask for it to save things) and if you do not explicitly repeat the box or report stored notes, it does not know previous details. By maintaining all the “journalism” related to your diet in a conversation, ChatGPT will maintain the full frame-every question you have posed, any answer given and any preferences you have shared-allowing it to avoid repeating your explanations, to rely on you, do.
When you first create your conversation, you want to encourage chatgpt to let it know how you want to act and provide answers as your diet coach. I got this advice from expert AI Ethan Mollick in my podcast interview with him.
Here is a prompt you can use:
I want you to act as my personal nutrition coach. I would like to be immediate, practical and based on evidence. Remember your instructions on the latest research on fat loss, muscle profit, performance nutrition and behavior science. Help me stay consistent and make adjustments weekly based on goals, training, weight, energy and progress photos. Be brief, honest and focused on results-without lint. I will check regularly. Treat this as an ongoing coaching relationship.
Upload a selfie to Chatgpt to get an estimate of your body fat rate
One of the lessons I took from my conversation with Mollick is to experiment with AI as much as possible to see what he can do because his abilities may surprise you.
Going to my recent attempt to throw five pounds, I wanted to use body fat as a way of measuring my progress and wondered if Chatgpt could assess the percentage of body fat based on a picture of myself.
I created a test to see how accurate the Chatgpt estimate was with the programming of a dexa scan. On the morning of my dexa scan, I broke a selfie without shirtie and told my chatgpt my weight. Then I asked her:
Based on my 195kg weight and this image of me, what would you appreciate the percentage of my body fat?
His answer? 13%.
Then I went and got the dexa scan.
The percentage of the percentage of the DEXA Scan body fat? 12.6%.
Chatgpt got his appreciation strikingly close.
Instead of using complex or accurate ways of measuring body fat, you can simply use chatgpt to measure it. It is fast, easy and quite accurate.
Once you know the initial percentage of body fat, you will have a starting point to measure your progress.
Ask Chatgpt to appreciate your macro/calorie goals
After getting my body fat percentage, I asked the Chatgpt nutrition coach to calculate my macro/calorie goals based on my age, gender, weight, height, level of activity, food preferences and what I wanted to do – I lose.
He recommended that I consume 2,400-2,500 calories a day and gave me a macro to follow.
Here is the urge I used. Copy and paste it to chatgpt by changing the details to match your situation:
Calculate my calories and give me macroeconomic goals based on my goal and these other details about my life and education.
My goal is to lose body fat as much as possible. I am a 42 -year -old man. I weigh 195 pounds. I’m 6 ‘tall. The percentage of my body fat is about 13%. I lift weights 4 times a week and make a 2x 2x belt per week. I take 10,000 steps everyday, but my job is mostly sedentary. I prefer higher protein, moderate carbohydrates and moderate fat. I mainly eat whole foods such as eggs, meat, rice, potatoes and vegetables.
Please give me daily calorie, protein, carbohydrate and fat goals.
Start food tracking and use ChatGPT for help
Now that you have your estimated macros/calories, it’s time to use them.
Get the macroeconomic goals that the chatgpt gave you and connect them to the food tracking application. Use Myfitnesspal for years. Makes your macro monitoring extremely easy. Their database has over 11 million foods (including food in most large restaurants) with the corresponding calorie measurement and macro. You can even scan the linear food code with your smartphone and their macroeconomic information will be automatically entered.
There are other macro applications out there. Choose one you like because you will be more likely to use it.
Once you have an application, there are some ways in which coach chatgpt can help you watch your food and stay on track with your macroeconomic goals:
Create meal preparation ideas. If you are stumped for what to feed yourself so you can hit your macro/calorie goals, ask the Chatgpt Nutrition Coach for ideas. Here is a prompt you could use:
Can you help me find easy, affordable efficient mealing ideas for breakfast, lunch and snacks that will help me hit the macroeconomic goals you gave me? I want to be able to eat flexible with my family at dinner, so I would like these previous meals to be more controlled and high in protein. Prioritize nutrient, whole foods that are simply to prepare bulk. I’m okay with eating the same thing every day. Include estimated calories and macros for each idea. Create a shopping list based on your ideas.
Appreciate macros for homemade meals or restaurant meals. A follow -up challenge appreciates macros for home -made meals or items in local restaurants. Now, I take a photo of the recipe or menu element and ask Chatgpt for a rough macroeconomic distribution. It is not accurate, but it takes me to the park-which is good enough. I enter the hand assessment to myfitnesspal.
Suggest meals based on the rest of the macro. Let’s say that your family is making an improvised chick-fil-a dinner. You have 45g protein, 30g carbohydrates and 20g fat left for the day. Here is a prompt I have used for this scenario:
Here are my other macro for the day: ______. What can I get to the [insert restaurant] that will fit my macros?
Check in with Chatgpt Nutrition Coach
You will check in with your AI coach at the end of each week. You have to do this regularly if you want Chatgpt to be an effective diet coach as it will help you make adjustments based on your progress/failures.
Here is the prompt you are going to use for your check-in. Also upload a selfie without shirtless:
Weight: [X lbs]
Compliance with macroeconomic goals: [yes/no]
Education: [e.g., 4x/week lifting + 1 HIIT]
Evaluate my progress and appreciate my current fat in the body. Be objective and honest. Make macro/calories if needed to proceed with the goal of losing fat.
The Chatgpt coach modifies my goals based on my results. Over six weeks, I lost about one pound a week, falling to about 11% body fat without any guess.
Adapt the goals as you wish
Once you have achieved your original exercise goal with Chatgpt Nutrition Coach, do not hesitate to adjust it.
I have recently shifted from cutting to maintaining about 191-192 pounds. I asked the Chatgpt Nutrition Coach what my macro for this goal. I now eat 2,800 calories daily and try to reconstruct – add the muscles while remaining lean. Chatgpt helps me manage this transition as well.
Every week, check in with a photo, weight and notes on education. If my weight is stable and I still be lean, the AI ​​diet coach keeps things the same. If my weight jumps very quickly or start looking softer, it slightly reduces calories. It is very amazing.
Your diet coach
Could you lose or gain weight without using the chatgpt?
Of course – people have done it for centuries.
I lost 30 pounds a few years ago, gradually reducing my calories. I also made a volume of 15 pounds last year. Did not use ChatGPT in any situation.
But the use of chatgpt has made the process easier, more accurate and more consistent. It’s like having a diet coach in your pocket. It gives me steady suggestions, helps me to deal with the stuck points and allows me to entrust some of the spiritual burden. And, even though I know it’s a bot, the encouragement it offers is affirmative and motivation.
Whether you are starting your gym trip or the refinement of gym experience regulation, Chatgpt offers a practical work -free collaboration to keep you on track.
