How to Lose Weight Like a Model
2 Comments • Uncategorized • By Melissa
Models are renowned for their impressive physiques, but it takes a lot of time, dedication and often money to maintain. Most models invest in personal trainers and expert nutritionists to stay trim and healthy, but many of us don’t have the necessary funds or access to this type of help. So how can we lose weight like a model and be healthy without the privileges that supermodels have?
If you’re looking to tone up and lose weight like a model, read on for some healthy tips and advice from the pros.
It’s important to understand your own body and its limitations. Most of us are not able to have the body of a supermodel because it is not within our genetics. No matter how much we diet or exercise, we are unlikely to achieve the body we accustom to top models like Bella Hadid and Kendall Jenner; their height combined with their naturally low body fat percentage and lean, willowy frames are quite uncommon and impossible to achieve if you don’t have the necessary DNA.
With that said, there is plenty we can do to lose fat, tone muscles and create a healthy physique that will do well in the commercial modelling industry. It’s a good idea to talk with a doctor or qualified nutritionist first so you can talk about your goals and what is responsible and realistic for your body and lifestyle.
Daily Diet Plan
The key to having a healthy body is consistency. Weight loss requires being on a calorie deficit (eating fewer calories than you consume). To maintain a healthy weight, your calorie intake should roughly match the number of calories that you burn off during a normal day. To build muscle, you must consume slightly more calories than you burn each day so your body has the energy to grow your muscles.
A good diet should be well rounded – basically, it should include a bit of everything (yes, even carbs and treats such as chocolate – but always in proportion!) You should first consider your activity levels during a regular day. If you are highly active, you will naturally have a higher metabolism and need to eat more food to maintain your usual weight. Those living a more sedentary lifestyle will have to ensure they get enough exercise to be healthy while also eating slightly less to ensure they don’t put on weight.
A balanced diet includes plenty of fruits and veggies. Nutritionists tell us to aim for 5 portions each day. We all need certain macronutrients including healthy carbohydrates (like brown rice and sweet potato), healthy fats (like avocado and nuts) and lean protein (like chicken and eggs) to keep our bodies healthy and provide us with all the nutrients we need.
There are many fad diets out there as well as popular eating plans that cut out certain food types. While these can be great for initial weight loss, they aren’t a great sustainable long-term plan; it’s best to find a way to eat a varied and enjoyable healthy diet for long-term results.
Exercise is another important element of our health. We should all be aiming to move our bodies every day. It’s advised that we aim to get around 10,000 steps each day; walking is a great way to burn fat and increase our calorie usage.
Cardio – exercise that raises the heart rate – is another important exercise. Running, swimming, cycling and HIIT are all examples of cardio-based exercise. Cardio is important because it helps strengthen the heart and respiratory system (our airways). Without regular cardio, we may find ourselves struggling to walk long distances or climb stairs. We may also find ourselves tight-chested.
We should also aim to be building muscles via something called ‘strength training’. Lifting weights won’t make you bulky (unless that’s your goal!) It’s actually very difficult to build muscle, and weight training is more about building strength in the muscles and joints. Having more muscles also helps you burn more calories at rest, and it will help to give your body a toned shape.
It’s not just about what you eat – it’s how much you eat.
Heard the phrase, ‘everything in proportion’? It couldn’t be more true where your diet is concerned. All food should be eaten in moderation. A little bit of everything – grains, fats, proteins and carbs – is the best way to balance your diet.
You must eat enough to feel satisfied. If you don’t eat enough, you’ll be hungry and your body may even go into starvation mode, clinging to fat and making it very tricky to lose weight. Your body may also start to break down muscle tissue.
Losing Belly Fat
Many aspiring models may find themselves asking how to get rid of specific pockets of fat on the body. Belly fat, along with back and thigh fat, are commonly stubborn areas to remove unwanted fat.
Unfortunately, there’s no quick fix. No amount of targeted workouts will help remove fat from these areas; the only way to reduce them is to lose weight overall. That means going on a careful, healthy calorie deficit.
Some of us will naturally have more fat in these areas than others. It’s perfectly normal and nothing to be ashamed about; having a little bit of body fat is important. We all have tummy rolls when we bend over, and over 95% of women have cellulite (that bumpiness on the skin caused by fat). Sometimes, no amount of dieting or exercise will remove this entirely. So it’s a good idea to learn how to embrace what you deem to be imperfections, rather than fighting yourself over it.
Remember, not everything you see on social media is real, and many people tend to edit out what they perceive the be imperfections and flaws. Even your favourite celebrities and supermodels have body hangups, and there is no such thing as the perfect body. Don’t become obsessive about something that it’s likely other people haven’t even noticed. If you’re struggling with this, talk to your friends and family, and consult your doctor.
Avoiding Unhealthy Habits
Alcohol and cigarettes should be avoided as much as possible. That’s because alcohol is dehydrating and filled with calories; it also provides no nutrition to the body and should be seen as a once-in-a-while treat.
We should all also try to avoid sitting still for lengthy periods of time. Those with a desk job will find this most difficult, but it’s really important that we make an effort to move every so often to help burn calories and keep our circulation flowing smoothly.
Cravings are natural, and you should absolutely let yourself have the foods you crave from time to time. But consistently craving unhealthy foods may be due to an imbalance in the due, or it could indicate you are nutritionally lacking something. It’s a good idea to talk to your doctor or health provider in case there are underlying causes. Once these are ruled out, you can ask for advice on managing cravings effectively.
Adopting Healthy Lifestyle Changes
Other healthy changes you can make include the following:
- Drink water. We should aim to drink around 8 glasses of water a day.
- Try to get out in nature as much as you can.
- Manage your stress; higher stress levels are known to
- Consult a dietician or nutritional expert for catered advice on how best to fuel your body
- Remember to rest! Your body needs time to heal
- Get enough sleep each night. This looks different from person to person and can range from between 6 hours to 10.
- Avoid detox teas and diets; the body naturally flushes out toxins anyway, you don’t need supplements to do it for you.
- Stock the cupboards with low-calorie snacks in case you feel peckish
- Don’t panic if you put on weight or don’t seem to be losing any weight when on a calorie deficit; water weight can make us appear heavier than we are, and muscle weighs more than fat. Stick to your healthy eating and you’ll soon see the results.
- Try not to rely on weighing yourself to track your progress. Instead, take photos so you can visually see the difference. Or try measuring yourself with a tape measure. You could even use that dress that’s a bit too tight to track your progress.