Brenda Khan
Victoria's Secret models are known for their trim and toned figures, and their diet and exercise routines are often a topic of curiosity. While there is no one-size-fits-all approach to dieting like a VS model, there are some common themes in their lifestyle choices. Firstly, genetics play a significant role, and some individuals may be naturally slender and find it easier to maintain a low body fat percentage. However, it's important to note that models also work hard to stay in shape, eating healthily and training regularly. Their diets typically focus on whole foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables, while avoiding processed foods and sugar. Models also emphasise the importance of hydration, drinking plenty of water throughout the day. In terms of exercise, while there is no standard routine, most models incorporate consistent workouts into their weekly schedules, combining strength training and cardio to stay toned and lean. It's worth noting that models' diets and exercise routines are often personalised to their unique needs and goals, and seeking expert advice is recommended before making significant changes to your diet or exercise regimen.
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What You'll Learn
Establish your motivation for dieting
Establishing your motivation for dieting is a critical first step when considering how to diet like a VS model. It is important to ask yourself why you are trying to diet and what your specific goals are. For example, you may want to diet to lose weight, improve your health, or increase your energy levels. Perhaps you want to look lean for the summer, or you want to tone your arms and build muscle. Having a clear understanding of your "why" will provide the foundation for your motivation and help you stay focused and consistent in your dieting journey.
Additionally, it is crucial to consider your body type and individual needs. Recognize that everyone is different, and what works for one person may not work for another. Take into account factors such as your age, sex, height, weight, and activity level, as these will influence your nutritional requirements and the effectiveness of different dieting strategies. Understanding your body type can help you determine the specific foods and exercises that will work best for you.
Another aspect to consider is your current lifestyle and habits. Evaluate your daily routine, including your sleep schedule, work or school commitments, and social activities. Think about the changes you are willing and able to make to accommodate your dieting goals. For example, you may need to adjust your meal times, incorporate physical activity into your routine, or make healthier food choices. It is important to be realistic and set achievable goals that fit within your lifestyle.
Furthermore, it is essential to have a positive and healthy mindset when establishing your motivation for dieting. Avoid extreme or restrictive dieting practices and focus on making sustainable and gradual changes. Instead of following fad diets or depriving yourself of certain food groups, aim for a balanced and nutritious diet that includes a variety of whole foods. Remember that consistency is key, and it is better to make small, permanent changes that you can stick with in the long term.
Lastly, it is beneficial to seek professional guidance when establishing your motivation for dieting. Consult with a healthcare professional or a registered dietitian who can provide personalized advice and help you set safe and realistic goals. They can take into account your unique circumstances, health status, and nutritional needs to develop a tailored plan that aligns with your motivations and desired outcomes. By seeking expert advice, you can ensure that your dieting journey is both effective and healthy.
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Monitor your calorie intake
Monitoring your calorie intake is an important part of dieting and can be an effective way to lose weight. While there is no one-size-fits-all approach to dieting, understanding your body's caloric needs and adjusting your intake accordingly can help you achieve your weight goals.
Firstly, it is important to determine your weight goals. A pound of weight is roughly equivalent to 3500 calories. Therefore, reducing your daily caloric intake by 500 calories should result in a weight loss of about a pound per week. It is generally recommended to not exceed a maximum daily reduction of 1000 calories to avoid potential negative health effects. Consulting a doctor or a registered dietician is highly advised if you plan to lose more than two pounds per week.
There are various tools available to help you monitor your calorie intake, such as calorie-tracking apps like MyFitnessPal. These apps allow you to log the foods you eat and provide a complete nutritional breakdown, helping you understand the impact of different foods on your health and fitness goals. Additionally, these apps can sync with other fitness devices to track your steps, calorie burn, weight, and even sleep.
While monitoring calorie intake is important, it should not be the sole focus of your diet. It is crucial to adopt a well-rounded and balanced approach that includes a variety of nutritious, whole foods. Restricting your calorie intake too much can have negative consequences, such as slowing down your metabolism and increasing the risk of developing disordered eating patterns.
It is also worth noting that individual nutritional needs vary depending on factors like age, sex, height, weight, and activity level. As such, it is recommended to consult with a healthcare professional or a registered dietitian to determine a safe and effective calorie intake that aligns with your specific needs and goals.
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Eat whole foods
While there is no one-size-fits-all approach to dieting like a Victoria's Secret model, eating whole foods is a great way to improve your health and support your weight loss journey.
A whole-foods diet is an overall approach to eating that can guide your food choices over the long term. It is not a traditional diet with strict rules, but rather an emphasis on choosing whole foods over processed foods. Whole foods are those that are in their natural state, with no added sugars, starches, flavourings, or other manufactured ingredients. They are not primarily produced in a factory and are therefore the opposite of processed foods, which are often manipulated to be addictive.
By choosing whole foods, you will naturally increase your intake of fibre, vitamins, and minerals, all of which are essential for a healthy body. A typical whole-foods diet includes a variety of whole grains, fruits, vegetables, lean meats, milk, yoghurt, legumes, nuts, and seeds. For instance, you could opt for grilled chicken breast instead of chicken nuggets, or potatoes instead of potato chips. Additionally, some models choose to cut out certain food groups, such as dairy and meat, while others prefer a little bit of everything.
When shopping for whole foods, it's best to stick to the perimeter of the grocery store, as this is where you'll find the least-processed products. You can also look for minimally processed options in the natural foods aisle. Some examples of whole foods to include in your diet are:
- Dark leafy greens (spinach, kale, Swiss chard, bok choy)
- Vegetables (broccoli, cauliflower, Brussels sprouts, bell peppers, eggplant, carrots)
- Fresh and frozen fruits (grapefruit, oranges, berries, bananas, apples)
- Whole grains (steel-cut or old-fashioned oatmeal, quinoa, brown rice, farro, bulgur)
- Healthy fats (avocados, walnuts, almonds)
Remember, it's important to consult with a healthcare provider or registered dietitian before starting any new diet plan, especially if you have an underlying health condition.
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Stay hydrated
Staying hydrated is an essential part of staying healthy, and it is a key part of the daily routine of Victoria's Secret models. Drinking plenty of water is the most well-known way to stay hydrated, and models are known to drink a lot of water throughout the day. However, it can be hard to remember to drink enough water, especially if you are not someone who feels thirsty very often.
To stay hydrated, you can also eat water-rich foods. Fruits and vegetables are the best sources of dietary fluids, with some containing as much as 90-95% water. These include watermelon, oranges, grapefruit, cantaloupe, honeydew, celery, cucumbers, tomatoes, green peppers, and Romaine lettuce. Other foods that contribute to your daily fluid intake include dairy products, smoothies, and soups.
If you are struggling to stay hydrated, try to incorporate more water-rich foods into your diet. You can also keep a water log to help you track your water intake, or use an app that will remind you to drink water throughout the day.
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Exercise regularly
Exercise is an important part of a model's routine. While there is no one-size-fits-all approach to modelling, and body types vary, regular exercise is a common thread. Nearly all models claim to work out consistently, even if they don't particularly enjoy it. Some models work out three times a week, while others exercise almost every day.
Models tend to favour exercises that help them achieve a lean, toned physique. This could include strength training, pain-free functional movement patterns, and exercises tailored to the individual's needs and goals. For example, some models focus on building their gluteal muscles, while others may want to tone their arms.
One Victoria's Secret model, Stella Maxwell, says she works out for an hour a day, whenever she can fit it in. She doesn't like to work out early in the morning, preferring to sleep a little longer, and she avoids pushing herself too hard. She says: "Once you've reached an hour, your body's kind of—you don't want to exhaust yourself, and I think it's good to slowly build that and not push it too intensely."
Another model, Josephine Skriver, also works out four to five times a week, and she likes to use the step machine and the climber. She says: "It's really satisfying and you're like, Wow, I did that in 20 minutes."
It's important to note that everyone is different, and what works for one person may not work for another. It's always a good idea to consult an expert before starting a new exercise routine.
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Frequently asked questions
The Victoria's Secret Model Diet focuses on clean, balanced eating with an emphasis on whole foods like lean proteins, healthy fats, complex carbs, and plenty of fruits and vegetables. Meals are small and frequent, eaten every 2-3 hours for steady energy. Before shows, models may reduce carbs and increase protein.
VS models tend to eat a variety of whole foods, including eggs, avocado toast, Greek yoghurt, chia seed pudding, chicken salad, brown rice, quinoa, and fresh vegetables.
While there is no definitive answer to this question, sources suggest that models work out consistently, with some claiming to work out 3 times a week and others saying they work out nearly every day. For example, model Stella Maxwell works out 4-5 times a week for an hour each session.
There is a common misconception that models follow a strict set of rules or a specific diet plan. In reality, a model's diet can vary widely, and there is no one-size-fits-all approach. Additionally, while some people believe that models starve themselves, this is not true for all individuals, and safe and effective fat loss methods are recommended instead.
Here are some general tips that may be helpful if you want to diet like a model:
- Establish your motivation for dieting and set clear goals.
- Focus on making healthy choices, such as drinking water instead of soda or juice, and choosing complex carbohydrates and lean proteins.
- Avoid skipping meals and only eat when you're hungry.
- Consult with a healthcare professional or expert before making any significant changes to your diet or exercise routine.
