Being healthier by eating better, exercising more, losing weight and improving sleep quality are priorities. … (+)
Fifty-seven percent of American adults committed to achieving some type of self-improvement goal this year, according to the results of a national survey. AP-NORC survey published in December. Among those who made a resolution, three of the top four priorities were health-related, namely: eating better, moving more and losing weight. However, with a 90% failure rate for most resolutions – coupled with research that AI can be just as effective As an in-person health coach for weight loss, it might be worth trying Coach ChatGPT this time.
Below are five prompts in italics and quotes that were written based on a framework focused on the goals and details of a brainstorming session with ChatGPT. Each “ChatGPT Tip» can be cut and pasted into any free AI model to produce the desired plan or result. Each prompt was built to:
- Clearly define and focus on a single health goal
- Allow custom options for this lens
- Request a step-by-step or detailed solution
- Add more support features
- Consider challenges and adjustments
This format works particularly well for ChatGPT because it provides enough detail for a targeted response while still leaving room for more personalization.
The national survey was conducted December 5-9, 2024 using the AmeriSpeak® panel, the … (+)
ChatGPT Tip 1 – Eat better
“Help me create a comprehensive weekly meal plan focused on nutrient-dense foods, taking into account my dietary preferences, health goals, and culinary skill level. Please include breakfast, lunch , dinner and snacks for each day, plus simple, easy-to-follow recipes and a detailed shopping list Plus, provide tips on meal preparation and substitutions for common allergens or allergens. hated ingredients to ensure the plan is both practical and pleasant to follow.
Reasoning:
This prompt focuses on eating healthier at all meals and snacks to reduce unplanned meals or reliance on less healthy foods. Adding a shopping list will further simplify the process and avoid problems with sticking to the plan. Recipes for each meal, tailored based on dietary preferences and health goals, will make meals enjoyable and well suited to each individual’s goals.
Customization Tips:
- Specify your dietary preferences (e.g. vegan, Mediterranean, or gluten-free) to ensure the meal plan meets your needs and level of culinary expertise.
- Highlight any specific health goals, such as improving energy levels, managing blood sugar, or reducing cholesterol, to tailor nutritional recommendations.
ChatGPT Trick 2 – Move more
“Design a progressive 12-week training plan tailored to my current fitness level, favorite activities and specific health goals. The plan should include a mix of cardio, strength and flexibility exercises, with a gradual increase in intensity and variety to avoid boredom and injury. Incorporate options for both gym and home workouts, as well as clear instructions, duration of each session and days of training. rest Provide strategies for staying motivated, such as tracking progress, setting mini-goals, and incorporating social support or partner accountability.”
Reasoning:
This specific prompt focuses on creating a balanced fitness plan that builds endurance, strength, and flexibility over time. Because it combines different types of workouts and progressive progressions, it minimizes the risk of burnout or injury in the pursuit of overall fitness. Offering gym and home options provides flexibility for different schedules and preferences.
Customization Tips:
- Specify your preferred types of exercise (for example, yoga, running, or weightlifting) to ensure the plan matches your interests and current fitness level.
- Mention any limitations or physical conditions to ensure the exercises are safe and effective for your needs.
ChatGPT Tip 3 – Lose Weight
“Offer a sustainable, personalized weight loss strategy that incorporates a daily calorie goal, balanced macronutrient distribution, and mindful eating techniques. Include practical tips on portion control and methods for tracking progress, such as Using a food diary or app Offer strategies for managing common weight loss challenges like emotional eating, dining out, and managing social events. celebration of small wins to maintain motivation and how to adjust the plan if progress stalls.
Reasoning:
Sustainable weight loss requires gradual lifestyle changes that become habits over time rather than quick fixes, which are often unsustainable. Setting a daily calorie goal and balanced macronutrient goals provides a clear framework for achieving the daily energy deficit needed to lose weight while still meeting nutritional needs. Intentional eating techniques help individuals detect their hunger cues and avoid overeating.
Customization Tips:
- Specify your preferred tracking method (for example, a log, app, or visual chart) to ensure consistency.
- Adjust your calorie and macronutrient goals based on your activity level, age, and health.
ChatGPT Trick 4 – Improve sleep quality
“Help me create an effective bedtime routine and optimize my sleep environment to improve sleep quality. Include steps to relax before bed, such as specific relaxation techniques or light stretches, as well as tips for reducing screen time Offer recommendations for creating an ideal sleep environment, such as adjusting temperature, reducing noise and light, and selecting a comfortable mattress and pillows. Address common sleep challenges. , such as stress management, irregular schedules or waking up at night, with practical solutions and strategies supported by experts.
Reasoning:
A structured bedtime routine helps signal the body and mind that it’s time to relax, making it easier to fall asleep. Relaxation techniques and reducing or even eliminating screen time before bed can help reduce stimulation and prepare the brain for rest. Additionally, optimizing the sleep setting improves comfort and minimizes disruption, promoting deeper, more restful sleep.
Customization Tips:
- Indicate specific challenges you’re facing, like anxiety or a noisy environment, for personalized advice.
- Mention your usual bedtime and wake-up time to align the routine with your natural circadian rhythm.
ChatGPT Trick 5 – Quit unhealthy vices
“Create a comprehensive, step-by-step plan to help me quit smoking (a specific vice, for example, alcohol, sugar, or tobacco). Include strategies for identifying and managing triggers, substitutes for desires and techniques to adopt healthier habits Provide affirmations or daily motivational messages to stay on track and suggest tools or resources like apps or support groups. advice on management relapses and celebrating milestones to build progress and resilience.
Reasoning:
A structured plan provides clarity and direction for stopping addictive vices – which can be particularly difficult to break – making the process less overwhelming. Addressing triggers and cravings is key to managing temptations, while having healthy substitutes can help reduce the impact of intense cravings.
Customization Tips:
- Specify the vice you want to quit and any associated triggers (e.g. stress, boredom, or social settings) for personalized strategies.
- Highlight any previous quit attempts and challenges you’ve encountered to refine the plan based on your past experiences.
Before committing to any type of physical health regimen, it is important to review and discuss any plan, including a plan created using generative AI like ChatGPT – with your healthcare provider first.