He used ChatGPT as his personal trainer — and lost 27 kg in just 12 weeks

Hasan shared his transformation journey on X.

He said he followed no gym or  fancy diet plan in the weight loss journey.

He wrote on X: "I LOST 27 KILOS WITH CHATGPT AS MY PERSONAL TRAINER."

"No gym. No expensive apps. No BS," he said.

"Just daily discipline + prompts that actually gave me structure," he said. Here’s the 7 prompts that can do the same for you: 

1. Body Analysis & Goal Setting Prompt: Here’s 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 gym access.

2. Customized Weekly Meal Plan Prompt: Design a 7-day meal plan based on 1800 calories per day, with 120g+ of protein, minimal processed carbs, and affordable, easy-to-cook ingredients. Include macros and a grocery list. I don’t eat [insert foods you avoid].

3. Fat-Loss Home Workouts Prompt: Build a 4-day weekly workout plan I can do at home, no equipment. Focus on fat loss, bodyweight strength, and mobility. Each session should be 25–35 mins and progressively get harder over 12 weeks.

4. Craving & Emotional Eating Support Prompt: 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 when I feel the urge to binge.

5. 5. Habit Tracking System Prompt: Act as a fitness accountability coach. Ask me 5 daily check-in questions (e.g., Did you follow your meal plan? Workout done? Sleep hours?). Format it as a habit tracker I can fill in every night.

6. Mindset & Consistency Prompts Prompt: Create a morning journaling script I can fill in under 5 minutes that includes: 1) my goal reminder, 2) one action I’ll take today, 3) what I’m grateful for, and 4) a fitness affirmation.

7.Weekly Review + Adjustments Prompt: Every Sunday, help me review my weight, waist measurement, and consistency score from 1–10. Then based on the results, suggest how to adjust my workouts or meals for the next 7 days.