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

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: January 19, 2024
FACT CHECKED by Christiana Mikesch, CPT
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Ashley Graham, a renowned plus-size model, has been a strong advocate for body positivity. Her noticeable weight loss post-pregnancy attracted significant media attention, sparking a mix of support and criticism.

So, I decided to have a closer look, so I 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 I’ve put it all together in this post.

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. Ashley’s rapid weight loss in just eight weeks caught the media’s eye, leading to a flurry of comments on her Instagram, questioning if she still upheld her body positivity stance.

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.

Reflecting on my own weight loss journey, I can relate to Ashley's experience. When I compared her photos from a Tommy Hilfiger photoshoot a few years ago to her recent images, it reminded me of my own transformation photos, showcasing subtle yet impactful changes.

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?

Protein Shake on a glass

Ashley revamped her diet to focus on healthy, calorie-conscious choices while still allowing occasional treats.

Ashley's dietary choices play a pivotal role in her weight loss success. Delving deeper into her nutritional habits, one discovers a balanced diet rich in healthy fats, lean proteins, and fresh produce.

A sample meal plan inspired by Ashley might include scrambled eggs for breakfast, a hearty chicken salad for lunch, and a nutritious lamb stew for dinner. The benefits of such a diet extend beyond weight loss, promoting overall health and well-being.

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.

I remember facing a similar challenge after my pregnancy. Just like Ashley, I too realized that solely relying on breastfeeding wasn’t enough to shed the baby weight, prompting a more proactive approach to my diet and exercise routine.

“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.

For those inspired by Ashley's dedication to fitness, a more in-depth look into her exercise regimen reveals a structured approach. Incorporating exercises like barbell squats, push-ups, and HIIT routines, one can craft a workout plan that mirrors Ashley's. By following a routine that includes specific exercises, sets, reps, and adequate rest periods, individuals can embark on a fitness journey aligned with the model's proven methods.

Ashley’s Supplements

A lot of supplement on cup

While Ashley hasn’t publicly endorsed any supplements, it’s speculated that her diet might include protein supplements to support her high-protein diet and weight loss journey [2].

In my own journey, supplements played a crucial role. Though Ashley hasn’t confirmed her use of supplements, I can attest to the benefits of integrating protein supplements to complement a high-protein diet, enhancing the weight loss process.

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.


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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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