What I’d Do If I Wanted to Lose 20 Pounds | Step by Step
Want to lose 20 pounds FAST without wrecking your metabolism, losing muscle, or relying on GLP-1 medications like Ozempic or Wegovy? In this episode, Chalene Johnson walks you through a step-by-step, foolproof strategy to burn fat the smart way — using tools like ChatGPT, macro tracking, and strength training.
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What You'll Learn:
✅ How to calculate your BMR and macros using ChatGPT
✅ Why crash diets don’t work (and what actually does)
✅ How to maintain muscle while losing fat
✅ The BEST supplements to support fat loss
✅ How to increase calorie burn without more exercise
✅ How to shift your mindset for lasting results
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🤓ChatGPT Prompts:
🧠 Prompt #1: Basal Metabolic Rate + Macros
“Calculate my BMR (Basal Metabolic Rate) or daily baseline for calories from scratch, one question at a time. I would also like for you to calculate my lean body mass and provide for me a calculation of my macros based on one gram of protein per pound of lean body mass (or estimated lean body mass), and then create for me a macro plan including calories to lose two pounds per week without losing muscle. Please respond with all questions and information in the imperial system versus the metric system. Only give me the strategy or the answer—I don’t need you to show me your math.”
📉 Prompt #2: Follow-up if You Know Your Body Fat %
“My body fat percentage is [insert amount]. Calculate for me my daily macros to maintain muscle and to lose two pounds per week based on one gram of protein for each pound of ideal lean body mass.”
❓ Prompt #3: If You DON’T Know Your Body Fat %
“Help me calculate my lean body mass by asking me one question at a time to provide for me the daily macros and calorie plan to maintain muscle and lose two pounds per week based on one gram of protein for each pound of ideal lean body mass.”
🔥 Prompt #4: NEAT Calorie Burn (Non-Exercise Activity Thermogenesis)
“Based on the activity I shared with you that I do on a daily basis, give me a list of 20 ideas, which if I incorporated five to seven of them, I could increase my daily calorie burn by anywhere from 200 to 300 calories per day without increasing my exercise.
💪🏼 Supplements:
BiOptimizers ➜
Berberine
Magnesium
Organifi ➜
Collagen
BrainMD ➜
Bright Minds
Omega-3
Smart Creatine
Pure or Thorne
Pure ➜
Thorne ➜
Vitamin D
Vitamin B-complex
Vitamin C
Zinc
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