Now you can do it in just minutes from your phone. With the help of ChatGPT, Rebecca Pinto, physiotherapist, nutritionist, and founder of Dr Rebecca Physiotherapy, has provided a simple and understandable method.

Weight Loss Tips

Technology is rapidly becoming a part of our daily lives. Whether it's writing emails, managing office schedules, or performing small household chores, artificial intelligence (AI) is helping us everywhere. Meanwhile, people are also leveraging technology to improve their fitness and health. While it used to require multiple visits to doctors or nutritionists to create a diet chart for weight loss, it can now be done in just a few minutes using your phone. With ChatGPT, Rebecca Pinto, physiotherapist, nutritionist, and founder of Dr. Rebecca Physiotherapy, has provided an easy and understandable method.

She shared a video on Instagram, explaining how to create a personalized weight loss plan in just minutes using ChatGPT. Rebecca explains that if you need to know your BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and the correct macro breakdown—that is, how many calories and what proportion of protein, carbs, and fat you should consume per day—ChatGPT can tell you all this instantly. All you need to do is enter the correct information and the correct prompt. 

1. Get your BMR, TDEE, and macros calculated— Rebecca says that ChatGPT can create an accurate calorie goal for you by taking information about your body, age, and lifestyle. To do this, you simply write to ChatGPT and ask, "Calculate my BMR, TDEE, and ideal calorie plus macro goals for fat loss. I am [age], years old [male/female], [height in cm], [weight in kg], [activity level: light, medium, and active]." I want to [lose fat].

You'll enter your age, gender, weight, height, and activity level. ChatGPT uses this data to tell you how many calories your body burns at rest, how many calories you expend throughout the day, how many calories you should eat per day to lose weight, and what the ideal protein, carbs, and fat plan should be. This way, you get a completely personalized calorie and macro guide.

2. Get an Indian diet plan created for you - Once you have your calories and macros, the next step is to have ChatGPT create a diet plan. This plan can be tailored to your food preferences, meal times, and lifestyle. Rebecca suggests providing ChatGPT with information about how many times a day you eat, when you're most hungry, what foods you like and dislike, whether you're vegetarian, non-vegetarian, vegetarian, or follow a mixed diet. You want a diet plan that's Indian and uses easily available information. Based on this information, ChatGPT creates a diet plan that you can easily implement in your daily life to lose weight. If you need more options, you can also ask ChatGPT to suggest a variety of Indian, healthy, and low-calorie meals.