When you look at models and celebrities, you may wonder what diet or exercise program they use to keep their bodies slim and toned. Most models are assisted by trainers, nutritionists, and unlimited funds to lose weight or stay slim. While that's unrealistic for most people, there are some tips and tricks that models and celebrities can imitate to help you lose weight.
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Part 1 of 4: Diet like a Model
Step 1. Eat lots of vegetables
Vegetables are low in calories, high in fiber, vitamins, minerals, and antioxidants. Eating lots of vegetables is not only great for a healthy and balanced diet, it can also help support weight loss.
- Most adults should eat 300–500 grams of vegetables daily. This number helps you meet your daily recommendations.
- Try to eat 1-2 servings of vegetables with each meal or make your meal half of vegetables. 1 serving of vegetables is 150 or 300 grams of green vegetables.
- Eating low-calorie foods can help limit the consumption of other foods. In addition, if half your plate is vegetables, automatically half your food is low in calories.
Step 2. Choose lean protein
There are many popular weight loss diets that recommend consuming large amounts of lean protein. Studies also show that protein can aid weight loss and regulate appetite.
- Daily protein requirements vary depending on gender, age and activity level. However, 1–2 servings of lean protein with each meal will help ensure you are getting enough.
- 1 serving of protein is 85–110 grams. It is roughly the same size as a deck of cards or the palm of a hand.
- Choose a variety of lean proteins, such as legumes, poultry, eggs, lean beef, low-fat dairy products, seafood, pork, or tofu.
Step 3. Limit carbohydrates
Most celebrity and model diets focus on limiting carbohydrates. This is a great idea because studies show that a low-carb diet can help you lose weight faster.
- The focus of a low-carb diet is to reduce foods that are high in carbohydrates. Usually fruit, cereals, legumes, starchy vegetables, and dairy foods.
- Ideally, the most reduced carbohydrates are from the cereal group. Most of the nutrients found in these carbohydrates can also be found in protein, fruits, and vegetables.
Step 4. Don't drink alcohol
You have to avoid unnecessary calories if you want to lose weight. Diet models and celebrities generally avoid alcohol.
- Alcohol is high in calories and does not provide nutrients to the body. Avoiding these extra calories can help with your weight loss.
- If you do drink alcohol, minimize it. Women should have no more than one drink per day and men no more than two.
Step 5. Drink lots of water
Water is important for a healthy diet. However, adequate hydration is also important for weight loss.
- The recommended water intake is 8-13 glasses a day. Everyone's needs vary slightly depending on age and activity level.
- Drinking enough water can also help suppress appetite. Often when people feel hungry, they are actually thirsty because the prompts taste and look the same.
Part 2 of 4: Sports like a Model
Step 1. Walk every day
Some models and celebrities increase their calorie burn by walking every day. Each extra step can help burn more calories.
- Counting steps can tell you how active you are during the day. The more you move, the more calories you burn throughout the day.
- Health experts suggest 10,000 steps every day. While this is a formal recommendation, reaching the goal indicates that you are very active.
- Activities outside that you are currently doing will benefit your health and allow weight loss.
- You can buy a pedometer or download a phone app to find out how active you are at the moment. Add steps slowly. Start by adding 1,000 steps in a day.
Step 2. Work out with friends
There are many models and celebrities who are seen sporting together. Studies show that friends allow you to stick to an exercise routine.
- Studies also show that exercising with friends can also make exercise a long-term habit.
- Invite friends, family, or coworkers to exercise together. Schedule several sessions a week.
- You can also join a fitness class. Group sports also play a role in making new friends and enjoying the group atmosphere.
Step 3. Exercise in the morning
Celebrity trainers recommend exercising in the morning rather than in the afternoon or evening.
- While there is some conflicting evidence, studies show that exercise in the morning can burn more fat.
- If you plan on working out at the gym or working out in the morning, aim for 150 minutes throughout the week. This is a recommendation for the average healthy adult.
- Add it to a variety of cardio exercises, such as jogging/running, using ellipticals, swimming, dancing, or aerobics.
Step 4. Do strength training regularly
Models and celebrities always seem to have clear, toned muscles. Regular strength training can help you achieve similar results.
- Aim to do strength training about 2-3 days a week. Work all major muscle groups (arms, legs, abs, and back) for 20-30 minutes.
- Take a day off between strength training. Rest serves to help restore and repair muscles.
- Do various exercises such as lifting weights (with free weights or machine weights), yoga, pilates, or exercises using your own body weight (lunges, push-ups, or crunches).
Part 3 of 4: Maintaining Weight
Step 1. Lose weight slowly
The model loses and maintains weight in a slow and steady way. Weight loss quickly doesn't last long and can be gained again easily.
- In general, you need to lose 0.5–1 kg a week. This figure is considered safe, healthy, and easy to maintain.
- Slow and steady weight loss usually results from small changes in lifestyle and diet. If you make dramatic changes or follow a strict diet, chances are you won't be able to keep up with that lifestyle forever.
Step 2. Deal with stress
Models and celebrities are trying to manage stress for the sake of emotional health and also to help lose weight. Low and controlled stress levels can aid weight loss and suppress hunger and appetite.
- When stressed, hunger is difficult to suppress, you will feel more hungry and it is difficult to lose weight. This is the body's natural response to stress.
- Control stress. Try keeping a diary, listening to music, going for a walk, or talking to a friend to share your feelings.
- Maybe you need to try yoga or meditation to help calm your mind.
- If your own efforts don't work or if you feel you need help, try finding a therapist or behavioral specialist. The expert can provide additional guidance and structure for dealing with stress.
Step 3. Enjoy your favorite food
While trying to lose weight, models also occasionally indulge in their favorite foods. Avoiding delicious foods forever is unrealistic and will only make you want to eat them even more.
- The key to weight loss is balance. Don't overeat your favorite foods because you will lose weight more slowly or you will gain weight.
- Schedule special meals for the week or month. Having a plan or schedule can help you compensate for the extra calories that will come in. Previously you could exercise more often or for longer, or eat fewer calories.
Part 4 of 4: Keeping Healthy
Step 1. Discuss your target weight with your doctor
Losing weight and maintaining the ideal weight after you succeed, is not an easy thing. Strict diets and intensive exercise programs can also be harmful to your health, depending on your weight and current state of health. Try consulting your doctor before starting any weight loss program.
- Your doctor can help you set a healthy weight goal as well as choose a safe strategy to achieve it.
- Your doctor may also refer you to a nutritionist or fitness practitioner who can help you set and achieve realistic goals.
Step 2. Set realistic goals for yourself
Everyone's body is different. Losing weight can be more difficult (and potentially detrimental to health) for some people. Before trying to get a model-like body, think carefully about what kind of weight loss goals you can realistically achieve. Make SMART targets.
- Specific. Plan how long you exercise each week, or how many calories you consume each day.
- Measured. By setting measurable targets you can know your success in achieving them. For example, the goal of "eating healthier" cannot be measured. So, set a goal like "eat 1,200 calories per day".
- Achievable. Consider whether you have the time, resources, and physical ability to reach your goals. Do your daily exercise goals fit into your work schedule? Is your diet program able to meet the body's specific nutritional needs?
- Realistic. There is a limit to how much weight you can lose safely over a period of time. Discuss what kind of weight loss program you can realistically achieve with your doctor and nutritionist.
- Can be monitored. You should be able to measure your progress in some way, either by weighing yourself once a week or recording your daily physical activity and calorie intake.
Step 3. Learn the risks of the model's lifestyle
Keep in mind that models often use extreme and dangerous means to lose or maintain weight. Models are at high risk of experiencing physical and psychological problems due to the unrealistic demands of the fashion industry. Read about the potential risks of trying to get in shape like a model for physical and mental health.
- Fashion show models are very susceptible to eating disorders such as anorexia.
- In some countries, laws are even enforced to prevent agencies from hiring models who are under a healthy weight for their body shape.
Tips
- Talk to your doctor before starting any weight loss plan. Your doctor can tell you whether the plan is safe and appropriate for you.
- Keep in mind that the media may promote types of celebrity and model diets that in general may not be safe or recommended for most people. Just because a model can lose weight on one specific diet doesn't mean it's safe or effective for you.
- Remember that most photos of the models have been processed on a computer, so have realistic expectations. The goal is a healthy weight and body, not from being thin.
- Not being a model does not mean not beautiful.
