27 kg in 3 months: Techie shares 7 ChatGPT prompts that helped him lose weight without gym or expensive apps
No gym, no practice, just structure
In his post, the user explained his method clearly, without exaggeration or using marketing language. He wrote:
“I LOST 27 POUNDS WITH CHATGPT AS MY PERSONAL TRAINER.
There is no gym. No expensive apps. No BS.
Just daily discipline + guidance that actually gives me structure.”
According to him, the biggest change wasn’t just the physical activity, but having a clear system to follow each day.
Also Read: Medical scare: Hundreds of women demand Rs 82 million each from hospital for unnecessary surgeries by gynecologists
Prompt 1: Body analysis and clear goals
He said the first step is to understand the starting point and create a realistic plan. He used the following prompt:
“Here is 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 access to a gym.
This guidance helped him take a long-term perspective instead of randomly switching between diets and exercises.
Prompt 2: Simple weekly meal planning
Meal planning played an important role in his routine. For this he used:
“Design a 7-day meal plan based on 1800 calories per day with 120+g of protein, minimally processed carbohydrates, and affordable, easy-to-cook ingredients. Include macros and shopping list. I don’t eat [insert foods you avoid].”
Also Read: “I want my MTV”: Baby boomer Anand Mahindra gets nostalgic as iconic music channel goes silent
He said this reduces his daily decision-making and helps him stay consistent without spending extra money.
Prompt 3: Short home exercises for fat loss
Instead of long gym sessions, he focused on short home workouts using this guidance:
“Create a 4-day weekly exercise plan that I can do at home, no equipment required. Focus on fat loss, body weight and mobility. Each session should be 25-35 minutes and gradually get harder over 12 weeks.”
Practices were too short to fit into his day, making it hard to justify skipping them.
Prompt 4: Dealing with cravings and emotional eating
She used a mental boost prompt to deal with sugar cravings and the urge to overeat:
“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 whenever I feel the urge to overeat.”
She said this helps her pause and think before giving in to unhealthy eating habits.
Claim 5: Daily habit tracking
He noted that consistency increased when he started tracking small actions on a daily basis. For this he used:
“Act as a fitness accountability coach. Ask me 5 daily check-in questions (e.g., Did you follow your meal plan? Exercised? Bedtimes?). Format this as a habit tracker I can fill out every night.”
This daily check-in has become a way to stay true to yourself.
Prompt 6: Mindset and motivation
He also focused on mental discipline by using a short journaling routine:
“Create a morning journal script that I can fill out in under 5 minutes: 1) my goal reminder, 2) an action I will take today, 3) what I am grateful for, and 4) a fitness affirmation.”
For her, this helped her start each day with clarity rather than guilt.
Claim 7: Weekly review and adjustments
Finally, he reviewed his progress each week using this prompt:
“Every Sunday, help me review my weight, waist measurement, and consistency score from 1 to 10. Then suggest how to adjust my workouts or meals for the next 7 days based on the results.”
This prevented him from feeling stuck and allowed for small adjustments rather than drastic changes.
What kept him going through the tough times?
One user questioned how he stays consistent when motivation drops. The user commented:
“27 kilos is serious. What kept you consistent in the face of instructions telling you to do something you didn’t want to do?”
That’s usually where people fall.”
The technician answered honestly: “I focused on the small victories and reminded myself why I started to keep going.”
Why does this story stand out?
While fitness transformations often focus on gyms, trainers, or costly programs, this story emphasizes structure, discipline, and simple tools. The post claims that ChatGPT is not a magic solution but rather a guide to help clear up confusion.
