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Ashley Graham’s Weight Loss Story (Diet & Workouts Exposed)

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: June 2, 2023

Ashley Graham is an American model who is an outspoken advocate for body positivity, embracing the fact that there are many curvy women and that there’s nothing wrong with it. As a renowned plus-size model and Vogue cover girl, she has challenged stereotypes and empowered individuals to embrace body positivity and self-love.

But when the plus size model showed obvious signs of weight loss, there was a lot of media attention, including the typical haters.

So, our team decided to have a closer look, so we spent a day with our dietitian researching and analyzing Ashley’s body transformation.

As is mostly the case, there’s a lot more to the story, and we’ve put it all together in this post.

Quick Summary

  • Through discipline in her lifestyle, Ashley Graham managed to lose 20 lbs.
  • Graham has openly stated that eating healthy has made her weight loss journey easy.
  • Pull-ups, planks, leg raises, burpees, jumping squats, and barbell squats are some workouts Ashley performs.

How Did Ashley Graham Lose Weight?

Ashley Graham lost weight recently by being more cautious about what she eats and the kind of exercise she does.

She also seemed to lose weight quickly in about eight weeks, which drew a lot of attention from celebrity media.

People also took to commenting ridiculous things on Ashley's Instagram post, where she revealed a picture of a slimmer version of herself.

Was she not embracing her body type anymore?

As it turns out, the reality was that pregnancy and giving birth changed her body size.

And you can’t argue with the benefits of maintaining your weight and trying to lose the baby fat.

Of course, many Instagram users simply ignore those facts.

And when we spent some time comparing photos of Ashley in a Tommy Hilfiger photoshoot from a few years ago, you can see that she really hasn’t changed that much.

It looks to us like she gained some weight during pregnancy and then worked on losing it again. And that’s a perfectly normal and health-conscious thing to do [1]. By this, Ashley has empowered curvy women worldwide, encouraging them to embrace their bodies and redefine beauty on their own terms.


  • Born: October 30, 1987
  • Height: 5’9”
  • Starting Weight: 220 lbs
  • Total Weight Loss: 20 lbs

How Did She Change Her Diet?

Fresh lean meat and vegetables

Ashley changed her diet by paying a lot more attention to healthy foods and paying more attention to calories.

At the same time, she has regularly talked about not saying no to all the good things in life.

She mainly eats lots of vegetables that burn fat, fruit, and lean meat. But she’ll also have the occasional treat that might not be acceptable in most diet plans.

At the same time, a lot of the motivation for healthy eating came because she was breastfeeding her baby.

But when that didn’t help with dropping the baby fat, she decided to become more proactive about losing weight.

“People come on my page and body shame me because I’m too big, because I’m too small, because I’m not good enough for their standards.”

- Ashley Graham

She hasn’t shared exact details about her meal plan, but my dietitian pulled a few ideas from Ashley’s Instagram feed:

  • Breakfast: Green smoothie with protein powder
  • Lunch: Large mixed salad with a light lemon dressing
  • Dinner: Lean chicken or turkey, sweet potato, and fresh veggies

What’s Her Workout Routine?

Ashley Graham’s workout routine is based on high-intensity interval training cardio to lose fat, and looking at her Instagram feed, she spends a fair bit of time at the gym.

She works with a personal trainer called Darwin Pena, who seems to have put together a routine that mainly relies on body weight. 

That means a long list of workouts where she limits the amount of rest time between sets.

As a personal fitness coach, I can give you an idea of what such a workout might look like:

  • Jumping squats
  • Lunges
  • Burpees
  • Scissor legs
  • Leg raises
  • Sledgehammer swings
  • Planks
  • Push-ups
  • Barbell squats
  • Pull-ups

What you would do is complete a set of one exercise, then move on to the next exercise after 20-30 seconds and repeat the whole lot 2-3 times.

Ashley’s Supplements

A lot of supplement on hand

I haven’t seen Ashley mention taking fitness and weight loss supplements.

But having talked to my dietitian about what she believes is in her supplement stack, she came up with two things.

First of all, there’s a good chance that Ashley adds a scoop of protein powder to a morning smoothie.

High-protein diets have been known to improve the chances of weight loss [2].

The other thing that could have helped her deal with the new diet and weight reduction is a fat burner.

These supplements contain natural ingredients that help to suppress hunger cravings as well as boost your metabolic rate.

They can be a highly effective tool to speed up a fitness journey when combined with the right diet and workout routine.

Lots of small improvements add up considerably over the months.


What Dress Size Is Ashley Graham?

Ashley Graham is a dress size 16. She has always embraced her curvy figure and is a major advocate of body positivity and women being extremely confident in all the shapes and sizes they might come in.

Does Ashley Graham Eat Healthy?

Yes, Ashley Graham eats healthy. She is a big fan of having lots of fruit and veg on her daily meal plans. And ever since her first pregnancy, she’s paid a lot more attention to what she eats and how the food impacts her health.

Make Losing Weight a Little Bit Easier

The Ashley Graham weight loss journey serves as an inspiring example of determination and dedication to achieve personal goals and successfully lose weight. Plus size model shows everyone what’s possible with the right combination of a healthy lifestyle, diet control, and dedication to workouts. It doesn’t have to be about getting your body into a size six outfit.

But anyone can drop a few unwanted pounds.

Try to follow her lead and consider taking one of our recommended supplements:

These aren’t magic pills, but all of our testing data shows that they made quite a difference for our clients over a few months while keeping them highly motivated.


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