It’s a question millions of us have been asking for decades: What are the best ways to lose weight?
Celebs and fitness influencers have touted weight loss pills, meal replacement shakes and supplements, claiming they’re the secret to their toned, Hollywood-ready physique.
But these “tips” aren’t worth the paper they’re written on, according to AI.
MailOnline can reveal strenuous workouts, Meal prep and intermittent fasting are among ChatGPT’s top five weight loss tips.
And we’ve published his guide for those who want to try it. But be warned – leading experts say there is no one-size-fits-all approach to weight loss.
ChatGPT named High Intensity Interval Training the best workout for weight loss
HIIT
Two to three sessions of high-intensity interval training (HIIT) per week was the chatbot’s top tip for shedding the pounds.
This workout alternates short, intense workouts with low-intensity recovery periods, typically 30 seconds each. A typical workout lasts about half an hour.
ChatGPT even provided a list of the most important exercises, including sprints, burpees, jumping jacks, and squats.
Cardiovascular training requires you to train between 80 and 95 percent of your maximum heart rate, which is calculated by subtracting your age from 220.
For example, a 30-year-old would have a maximum heart rate of 190.
The nation’s favorite workout guru, Joe Wicks, also known as the Body Coach, is a proponent of the trendy workout.
And Australian researchers found last year that it keeps the waist in check more effectively than traditional aerobic exercise like running or swimming.
dr However, Duane Mellor, one of the UK’s leading nutrition researchers, warned that exercise can only support weight loss and is not the main reason for it.
He told MailOnline: “While HIIT may be the preferred type of exercise for some and is easier to fit into time, it is not a better type of exercise.”
“In fact, while exercise can help with weight management, its contribution to weight loss can be limited.”
food preparation
Videos of people preparing meals for the week ahead have garnered billions of views on TikTok — sparking a trend all of their own.
However, the trend towards saving time and cutting costs is also one of the best ways to maintain one “healthy and consistent” eating habits according to ChatGPT.
It consists of taking time during the week to prepare a large portion of breakfast, lunch and dinner and pouring them into containers to be consumed throughout the week.
The chatbot claims that pre-prepared meals help to “avoid impulsive, unhealthy food choices and encourage portion control.”
This allows dieters to better track what they’re eating and how many calories they’re consuming, which can help with weight loss.
According to the AI chatbot, every meal should be balanced, containing lean protein, whole grains, vegetables, and healthy fats.
The NHS recommends you eat five servings of fruit and vegetables every day and drink plenty of fluids.
dr Semiya Aziz, an NHS and private practitioner, praised meal prep as a great way to control portion size.
She told MailOnline: “It often gets people thinking about the different food groups that make up a nutritionally balanced meal.”
“This is important because as we begin to understand the different types of food and their benefits, we begin to eat healthier foods in general.”
“Meal prep can also help facilitate portion control and avoid buying takeout, which can contain significantly more calories than a home-cooked meal.”
Intermittent fasting
The chatbot’s third suggestion was intermittent fasting — going without food for an extended period of time, followed by a period of normal food intake.
There are four main types of fasting.
The 5:2 diet involves eating normally five days a week and cutting calories two days a week—to 500 for women and 600 for men.
Those who follow the 16:8 plan only eat within an eight-hour window each day, for example from 10 a.m. to 6 p.m., and fast for the remaining 16 hours.
Alternate daytime fasting consists of eating only about a quarter of the normal daily allowance in one day, followed by a day of eating 25 percent more than usual.
And a 24-hour fast means not eating at all for a whole day.
In theory, the diets give the body a “break” from digesting food and result in dieters consuming fewer calories than if they were eating more regularly.
While this type of eating habit had positive effects on blood sugar levels and short-term weight loss, a few small studies found that some people ate too much.
dr Aziz said, “This is an excellent way to lose weight, but it may not be the ideal diet for everyone.” Various fasting/meal plans are suggested.
“Fasting is a common tradition practiced by many religions around the world, primarily for its health benefits and food detoxification.”
Reduce sugar and carbohydrates
According to ChatGPT, reducing your intake of added sugars and refined carbohydrates is another cornerstone of weight loss.
Sugar is a type of carbohydrate that provides energy to the body. However, too much sugar can lead to weight gain.
There are natural sugars found in fruit, honey, and milk, or free sugars added to cookies, chocolate, and sodas.
Health experts say free sugar shouldn’t make up more than five percent of your daily caloric intake, since overeating can lead to weight gain, as well as heart disease and type 2 diabetes.
“Focus on whole, unprocessed foods and favor complex carbohydrates like whole grains, legumes, and vegetables over sugary snacks, sodas, and processed foods,” recommends ChatGPT.
While this approach has proven successful for many, experts emphasize that it’s important to choose a diet based on individual preferences.
dr Mellor said, “For some people, intermittent fasting may be beneficial, while for others, limited sugar and refined carbohydrates may be helpful.”
“But these need to be carefully considered, based on a person’s preferences and to ensure their diet remains balanced.”
The recommended daily allowance for free sugar is 30g – meaning sugar that is added to food and drink and not that found naturally in fruit, vegetables and milk – and carbohydrates are 230g for women and 300g for men, according to the NHS.
track progress
According to ChatGPT, tracking your progress and being accountable is critical to weight loss.
This can help keep dieters motivated and inspired.
There are many smart and easy ways to track your diet and exercise, with diaries and mobile apps being the most popular.
Tracking can help those who are struggling to tip the scales, to change their regime when it is ineffective.
ChatGPT recommended joining a support group or finding an exercise partner who can share your weight loss journey and hold you accountable.
It also advised avid dieters to “listen to their bodies, be patient, and make gradual lifestyle changes so they can be sustained over the long term.”
Adults should be physically active every day. Exercise, just once or twice a week, can reduce the risk of heart disease or stroke, according to the NHS.
dr Mellor noted that ChatGPT cannot consider how its advice fits into a person’s lifestyle and preferences.
He said: “It’s also not about considering evidence or bias, it’s just looking at the information on the internet and choosing options.”
“It’s incapable of accounting for how people eat. Often communal, which is important for our mental well-being and sense of connection.”
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