Prompt details

Tested on

Claude Opus 5.5

Length

648 words · 4 fill-ins

Example input

[Age, sex, height and weight]: 45, male, 5'9", 220 lb. I work in an office handling insurance claims and sit most of the day. I drive 40 minutes each way to work.

[Your daily routine and eating habits]: Up at 6:30, two coffees with cream and sugar, no breakfast. Lunch is takeout near the office: a burrito bowl or a sub, chips and a soda. Home at 6:15, family dinner around 7 (my wife cooks normal portions, pasta or chicken and rice). From 9 to 11 pm I snack in front of the TV: chips, cookies, sometimes a bowl of cereal, and 2 or 3 nights a week a beer or two. Weekends are more takeout, pizza on Friday. I walk about 4,000 steps a day.

[Health conditions and medicines]: High blood pressure, diagnosed a year ago. I take lisinopril 10 mg once a day. At my last check-up my doctor said my blood pressure is still a bit high and that I should lose weight. No diabetes that I know of. My left knee aches after long walks.

[What you have tried before]: Keto two years ago: lost 15 lb in 6 weeks, stopped on a vacation and gained it all back. A calorie-counting app: logging everything got old after 2 weeks. A gym membership: I went 5 times in January.

Example output

1. Talk to your doctor first

Lisinopril dose and home monitoring: Blood pressure often falls as weight comes down and salt and alcohol drop, so your 10 mg dose may need review. Ask what home reading should prompt a call, and how often to check (for example, 2 to 3 mornings a week).
Potassium, salt substitutes and knee pain relievers: Lisinopril can raise potassium. Ask whether to avoid salt substitutes, which are often potassium chloride. Also ask whether ibuprofen or naproxen is safe for your knee, since these can raise blood pressure and interact with lisinopril.
Baseline labs and safe activity: Ask whether a blood sugar test (A1c), cholesterol and kidney labs are due, since you said "no diabetes that I know of." Ask whether there are limits on brisk walking, and whether your knee needs a check or physical therapy before you build up.

2. Starting point and targets

Starting point: 220 lb at 5'9" gives a BMI of about 32.5. The first milestone is 5% of your weight, about 11 lb, which means reaching about 209 lb. At 1 to 2 lb a week this may take about 6 to 12 weeks. These are expected ranges, not promises.

Assumption: the evening beer stays allowed, but planned.

Measure	Now	Week 4	Week 12 range
Weight (same morning, after bathroom, before coffee)	220 lb	214–218 lb	202–211 lb
Waist (at belly button, relaxed)	[add waist]	0.5–1 in less	1–3 in less
Home blood pressure (morning average)	[add home reading]	Track only	Per your doctor's target
Daily steps	~4,000	5,000–5,500	7,000–8,000
Breakfast eaten	0 days/week	5 workdays	5–7 days
Lunch chips and soda	Daily	Swapped 4 of 5 workdays	Swapped most days, chips 1×/week max
Night snacking (9–11 pm)	Open-ended, nightly	One planned snack 5 nights, kitchen closed after	One planned snack most nights
Beer	1–2, 2–3 nights/week	Max 1 per night, counted as the snack	1, up to 2–3 nights/week
Coffee sugar	Full sugar ×2	Half sugar	Half or less, or sweetener

Claude Opus 5.5

Weight Loss Plan – Weight loss plan prompt for ChatGPT and Claude

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Claude Opus 5.5

This prompt builds a weight loss plan you can keep. Paste your stats, routine, health and past attempts; you get safe targets, an eating approach, habit and movement plans, weekly check-ins and when to see a doctor.

What you get

What to raise with your doctor first, from your conditions and medicines
Targets at a steady pace of no more than 1 to 2 lb a week, with week 4 and week 12 ranges
An eating approach and sample day from foods you already eat, plus a plan for the habits that drive extra eating
A 12-week movement plan, a weekly check-in, a plateau plan and the signs to see a doctor

How to use it

1
Write down a normal week
Describe what you really eat and drink on a weekday and at the weekend, when you snack, how much you move, your conditions and medicines, and what went wrong before.
2
Show it to your doctor
Take the Talk to your doctor first list to your next appointment, especially if you take medicine for blood pressure or blood sugar.
3
Check in every week
Fill in the check-in on the same morning each week. After 4 weeks, paste your check-ins back and ask what to adjust.

Better results

Be specific about your hardest time of day. "Chips and cookies from 9 to 11 pm in front of the TV" gets you a real plan for that hour.
After 4 weeks, paste your check-ins and ask: "What is working, what isn't, and what one change should I make next?"
If you take medicine for blood pressure or blood sugar, ask your doctor how to watch for doses that become too strong as your weight drops.

Questions

Can ChatGPT make a weight loss plan?

Yes, ChatGPT can make a sensible weight loss plan when you give it your routine, habits, health and past attempts. It cannot examine you or adjust your medicines, so show the plan to your doctor, especially if you have a condition such as high blood pressure or diabetes.

How fast is it safe to lose weight?

CDC says people who lose weight at a gradual, steady pace of about 1 to 2 pounds a week are more likely to keep it off. This prompt caps the target at that pace and gives ranges, never a promised amount.

What is the best ChatGPT prompt for weight loss?

The best weight loss prompt gives the AI your stats, a real day of eating, your conditions and medicines and what failed before, and asks for habit changes, a safe pace and red flags. Asking only for a diet gets a generic meal plan you are unlikely to keep.

Should I see a doctor before trying to lose weight?

Yes, see your doctor first if you have a condition such as high blood pressure, diabetes, or heart or kidney disease, or take regular medicine, since doses sometimes need review as weight drops. Pregnancy, breastfeeding or a history of disordered eating also call for medical guidance.

Updated 8 Nov 2026