How I lost 30 pounds using AI
1. Calculate my TDEE : I used Microsoft Copilot and ChatGPT for 100% accuracy. TDEE stands for total daily energy expenditure and this is how much calories your body needs everyday to function. To lose weight, you need to eat slightly less than your TDEE.
When you open Copilot, give it your age, gender, height and current weight. Then, ask it to calculate your TDEE. Minus 200-500 calories from that and that is how many calories you should be eating daily. I am 6ft tall , 30 years old and female and at the time, almost at 220lbs. My TDEE was around 2,000 + change. To lose weight, I only needed to eat 1500-1800 calories daily, I did not have to starve myself,
2. Calculate how much protein your body needs daily and aim for that: The goal here is for your body to start using the fat in your body versus fat from carbs.
Based on your weight, gender, age and height, AI will tell you how much you should be eating as well in protein. For me, my numbers were 100-130 grams of protein to lose weight and 63grams normal intake - I was not eating even close to that range.
3. Calculate how much water you need to drink daily: Water helps clear toxins from the body, keeps you full and hydrated and so many of us aren’t drinking as much as we should. Based on the data from this process, I needed to drink 2-3 of water daily.
4. Walking 30-45mins morning and evening: this meant I could get in 4500-5000 steps daily minimum. If I wanted to push myself further, I would do 1hr walking on the treadmill and then 30mins strength training. Just start small here but keep getting those steps in
The goal of exercise isn’t to lose weight but rather, to maintain muscle mass while losing weight, give you a more toned body and support overall well being
You can’t lose weight from working out
I am still on my weight loss journey and now working to lose my last 10lbs
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It's incredible to look back and see how far I've come, all thanks to a little help from AI. When I first started, the idea of losing 30 pounds felt daunting, but Copilot and ChatGPT transformed my entire approach. It wasn't just about getting numbers; it was about finally understanding my body's unique needs in a way that felt personal and actionable. Let me dive a bit deeper into how I actually used these AI tools. Instead of sifting through countless articles, I treated Copilot like my personal nutritionist. My prompts were always clear: 'Given my age, gender, height, and current weight, what's my TDEE?' And then, 'To lose weight safely, how many calories should I aim for?' It gave me a range, which was so much more flexible than a strict number. The same went for protein. I'd ask, 'Based on my weight loss goal, what's my optimal protein intake per day?' It would instantly provide a target, removing all the guesswork. This clarity was a massive game-changer, helping me make informed food choices without feeling overwhelmed. What truly made this a testimonial-worthy experience was how AI helped me build a sustainable routine. It wasn't just about the initial calculations; it was about the ongoing support. For example, if I was struggling to hit my protein goal, I'd ask Copilot for high-protein, low-calorie snack ideas. It would generate lists that fit my preferences, making meal planning effortless. This meant less stress and more consistent progress. I never felt like I was 'on a diet' because the plan was tailored to *me*, not some generic template. Beyond the numbers, incorporating consistent movement was key. My daily walks became non-negotiable. I started with 30-45 minutes, often early in the morning or after work, enjoying the fresh air. As I got fitter, I challenged myself more. The OCR mentioned 'stair climbing,' and yes, that became a fantastic addition! Instead of taking elevators, I'd always opt for the stairs, turning everyday opportunities into mini-workouts. Sometimes, after a long walk, I'd even use my yoga mat for a quick stretch or some gentle core work, just to keep my body feeling good and recover. It wasn't about grueling gym sessions, but consistent, enjoyable activity that complemented my dietary changes. The biggest takeaway from my journey is that weight loss doesn't have to be about deprivation. With AI guiding my nutritional targets and consistent, mindful movement, I learned to nourish my body properly. I drank plenty of water, often refilling my water bottle multiple times a day, just as the AI suggested, which kept me hydrated and feeling full. This holistic approach, powered by personalized AI insights, truly made a difference. If you're looking for a practical, data-driven yet deeply personal way to approach your weight loss goals, I wholeheartedly recommend exploring how AI can support you. It’s been an empowering experience, and I’m excited to continue my journey to that final 10 pounds!
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