Can AI Help with Weight Loss? Yes, but with Caution
Artificial intelligence has recently gained recognition for generating Studio Ghibli-style images, but its potential goes far beyond digital art. Some individuals are now leveraging AI to enhance their health and fitness routines, particularly for weight loss. Instagram user Diamond Okoh-Chukwuma claims she lost nearly 34 pounds (15 kg) by using AI to craft a personalized weight loss plan.
Using AI as a Weight Loss Tool
Recently, Okoh shared a video titled, “I lost 34 pounds (15 kg) using AI…”, where she detailed her transformation. She explained how Microsoft’s AI assistant, Copilot, helped her develop a structured weight loss strategy. By using specific AI prompts, she successfully designed a plan tailored to her needs.
The AI Prompts That Helped Her Lose Weight
1. Calculating Total Daily Energy Expenditure (TDEE)
To determine her daily caloric needs, Okoh used this prompt:
“Hi, I am (insert age), I weigh (insert weight), I have a (insert exercise lifestyle), I am (insert gender), and I am (insert height). Calculate my TDEE.”
- TDEE (Total Daily Energy Expenditure) represents the number of calories burned daily, considering activity levels.
- Understanding her TDEE helped Okoh maintain a calorie deficit without feeling deprived, ensuring gradual weight loss.
2. Setting a Sustainable Calorie Deficit
Once she calculated her TDEE, she used AI to establish a manageable calorie deficit with this query:
“Using my TDEE, how many calories do I need to consume daily to stay in a calorie deficit without starving myself?”
- The AI recommended consuming 200 to 500 fewer calories than her TDEE for sustainable weight loss.
- This approach prevented extreme restrictions, allowing her to lose weight without excessive hunger or fatigue.
3. Optimizing Protein Intake for Fat Loss and Muscle Retention
To retain muscle while losing fat, Okoh asked AI:
“Based on what I just shared, how many grams of protein should I eat daily to build muscle while losing fat?”
- The AI emphasized that protein is essential for preventing muscle loss and maintaining skin firmness.
- Higher protein intake also contributed to improved fat loss and overall body composition.
4. Determining Proper Hydration Levels
Recognizing the role of hydration in weight loss, Okoh inquired:
“How much water should I be consuming daily to help with satiety and reduce sugar cravings?”
- The AI recommended 2-3 litres of water daily, which helped her stay full and curb unnecessary cravings.
- Proper hydration also aided digestion, energy levels, and overall metabolic function.
Why AI Alone Isn’t Enough for Fitness Advice
While AI can be a valuable tool, experts caution against relying solely on it for fitness and health advice. A balanced approach combining AI insights, expert guidance, and personal intuition is crucial for sustainable weight loss.
1. Lacks True Personalization
- AI provides general recommendations based on data but fails to consider medical history, metabolism, or hormonal imbalances.
- A certified professional can offer tailored advice specific to an individual’s health needs.
2. Ignores Psychological & Lifestyle Factors
- AI focuses primarily on calories and macronutrients, overlooking stress, emotional eating, and sleep patterns.
- These lifestyle factors significantly impact weight loss success and overall well-being.
3. Risk of Unhealthy Habits
- AI-generated calorie targets may lead to extreme deficits, causing fatigue, nutrient deficiencies, or disordered eating.
- Since AI lacks emotional intelligence, it cannot detect harmful behaviors like obsessive calorie counting.
4. Lack of Human Guidance & Accountability
- Weight loss involves more than just numbers—it requires motivation, habit-building, and behavior changes.
- Professionals like dietitians, trainers, or coaches offer real-time adjustments and ensure a healthy, sustainable approach.
Disclaimer: This article provides general health and fitness information and should not replace professional medical advice. Always consult a specialist for a personalized health diagnosis.
