Create a personalized weight loss plan with nutrition guidance, exercise routines, and sustainable lifestyle strategies tailored to your goals
I need help creating a personalized weight loss plan. Here is my information. My current weight is [CURRENT_WEIGHT] and my height is [HEIGHT]. I am [AGE] years old and my biological sex is [SEX:select:male,female]. My primary weight loss goal is to [GOAL:select:lose weight gradually for long-term health,lose weight for an upcoming event,improve body composition while maintaining muscle,reduce weight for medical reasons,get back to my previous healthy weight]. My target weight is [TARGET_WEIGHT] and I would like to achieve this within [TIMEFRAME:select:3 months,6 months,1 year,no specific deadline - sustainable progress]. My current activity level is [ACTIVITY:select:sedentary - desk job with minimal movement,lightly active - some walking or light activity,moderately active - exercise 3-4 times per week,very active - intense exercise 5+ times per week,physically demanding job or athlete]. I have access to [EQUIPMENT:select:no equipment - bodyweight only,basic home equipment like dumbbells and bands,full home gym setup,gym membership,outdoor spaces for walking and running]. I can realistically dedicate [EXERCISE_TIME:select:15-20 minutes per day,30 minutes per day,45-60 minutes per day,over an hour per day] to exercise. For my eating habits, I follow a [DIET:select:no specific diet - open to suggestions,vegetarian,vegan,pescatarian,keto or low-carb,Mediterranean,gluten-free,dairy-free] approach. My dietary restrictions or allergies include [RESTRICTIONS?]. Foods I absolutely cannot eat or strongly dislike are [DISLIKES?]. I typically eat [MEALS:select:2 meals per day,3 meals per day,3 meals plus snacks,grazing throughout the day] and my cooking skill level is [COOKING:select:beginner - simple recipes only,intermediate - comfortable with most recipes,advanced - enjoy cooking complex meals]. My weekly food budget is [BUDGET:select:tight - need affordable options,moderate - some flexibility,flexible - quality ingredients are fine]. My daily schedule looks like this: I wake up around [WAKE_TIME] and go to bed around [SLEEP_TIME]. My biggest challenge with weight loss has been [CHALLENGE:select:controlling portions and overeating,late-night snacking and cravings,lack of time for meal prep,emotional or stress eating,inconsistent motivation,not knowing what to eat,social events and dining out,plateau after initial progress]. Any relevant health conditions I should mention are [HEALTH_CONDITIONS?]. Please create a comprehensive weight loss plan that includes a weekly meal structure with breakfast, lunch, dinner, and snack ideas that fit my preferences. Include a progressive exercise routine appropriate for my fitness level and available equipment. Provide strategies for overcoming my specific challenge and building sustainable habits. Give me a simple way to track my progress and adjust the plan as needed. Include tips for staying motivated during difficult periods and handling common obstacles like plateaus or schedule disruptions. This plan is for educational purposes. Please remind me to consult a healthcare
Use this prompt anywhere
10,000+ expert prompts for ChatGPT, Claude, Gemini, and wherever you use AI.
Get Early AccessLosing weight gets complicated fast. Between conflicting diet advice, generic meal plans, and one-size-fits-all workout routines, most people struggle to find an approach that fits their actual life.
A weight loss plan built around your specific [GOAL] and current [ACTIVITY] level works because it accounts for the details that generic plans ignore. This prompt creates a complete plan covering nutrition, exercise, and habit strategies based on 20 personal inputs including your dietary preferences, schedule, cooking skill, budget, and the specific challenge holding you back.
You tell it your [DIET] approach, your available equipment, and your biggest obstacle. It returns a weekly meal structure, a progressive workout routine matched to your fitness level, and targeted strategies for overcoming your personal sticking point. The result reads like a consultation with a nutritionist and personal trainer who actually listened to your situation. Use it alongside our Diet Plan Generator for detailed meal breakdowns or the Fitness Plan generator for expanded exercise programming. Create your personalized plan in Dock Editor where you can save, revise, and track your progress over time.
Select your primary weight loss goal from the five options and enter your current weight, height, and target weight
Choose your activity level, available equipment, and daily exercise time to get a workout plan that matches your real situation
Pick your dietary approach and fill in any restrictions, food dislikes, and cooking skill level for meal suggestions you will actually follow
Enter your wake and sleep times plus your biggest weight loss challenge so the plan addresses your schedule and sticking point directly
Building a structured plan with meals, workouts, and habit strategies that fits a specific schedule and dietary preference
Getting back on track after hitting a weight loss plateau with fresh strategies matched to your current fitness level
Creating a budget-friendly weight loss plan that accounts for cooking skill and time constraints
Developing a medically motivated weight loss approach that considers existing health conditions and realistic timelines
Discover more prompts that could help with your workflow.
Create a personalized intermittent fasting schedule tailored to your lifestyle, work hours, and health goals
Calculate your Basal Metabolic Rate and daily calorie needs with personalized guidance for weight loss, muscle gain, or maintenance goals
Calculate your body fat percentage using the Navy method with personalized interpretation and understand what the results mean for your health and fitness goals
10,000+ expert-curated prompts for ChatGPT, Claude, Gemini, and wherever you use AI. Our extension helps any prompt deliver better results.