Many people know Doja Cat for her music, but not many are aware of her body weight loss transformation.
As a coach, I like keeping up with celebrity weight loss stories, and Doja Cat’s caught my attention. So, I decided to look into it and extract some helpful fitness principles for my clients.
I spent a few weeks watching her interviews, observing her before and after photos, and studying her diet and workout routine.
This article will take you through the Doja Cat weight loss journey and give you tips on how you can lose weight like her.
Doja Cat Weight Loss Story
Before we get into how she lost weight, let’s look at why Doja Cat decided to go through her transformation in the first place.
Weight Loss Journey
Doja Cat's weight loss journey was a testament to her determination and hard work, both physically and mentally.
At 140 pounds, she was not overweight. But, she battled body dysmorphia. It distorted her self-image and fueled her desire to change.
Looking at Doja Cat's journey, I see the same drive and effort in many of my clients. They've worked hard to transform their bodies successfully.
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However, Doja’s decision to lose weight was her choice, not because of what people said.
“Now, I just try to focus on eating well, but I definitely still struggle with body dysmorphia a bit now. But I think that’s to be completely expected when there’s all these phones in your face, right?”
- Doja Cat, American Rapper
Doja Cat’s Stats
The following are Doja Cat’s current stats:
- Date of Birth: October 21, 1995
- Height: 5’5” (165 cm)
- Weight: 54 kgs (120 pounds)
- Body Figure/Shape: Pear-shaped
- Chest: 33 inches (84 cm)
- Waist: 24 inches (61 cm)
- Hips: 38 inches (97 cm)
Her Workout Plan
Doja Cat's workout was a full-body routine. It targeted multiple muscle groups.
Details about the intensity and duration of her workouts are not available. But, her weight-training routine likely had three weekly sessions. Each session had three sets of 8–10 reps.
In my coaching, I've found that Doja's full-body routine, which targets multiple muscle groups, is very effective for fitness.
Looking at Doja Cat's fitness routine helps us see how celebrity health plans can fit into daily life. It shows us how to balance strict diets and exercise with our everyday challenges.
Doja Cat Workouts
- Squat + curl
- Bench step ups
- Push-ups
- Incline dumbbell press
- Kettlebell swings
- Lunges
- Crunches
She’s also reported to have done daily cardio. Doja ran or walked for 15 minutes on the treadmill every morning. In the evenings, she rode a stationary bike to build stamina.
Workout Principles
Based on the limited information we have on her workouts, here are a couple of principles to take from Doja’s training.
- Weight training is essential: A study by the University of New South Wales shows that lifting weights is one of the best ways to burn fat and gain muscle [1].
In our experience, lifting weights three times a week is sufficient for fat loss.
- Cardio twice a day: Doja did cardio twice a day. With the combination of her morning and evening cardio, it’s safe to say that she got in 150 hours of cardio a week — an ideal amount for weight loss [2].
Her Diet Plan
The Doja Cat diet plan is fairly straightforward: consistently eat healthy food and make a conscious effort to avoid junk.
Like Doja Cat, I advise my clients to focus on healthy eating and avoiding junk food for effective weight management.
Meal Plan
Here’s what Doja Cat more or less ate every day to lose weight:
- Breakfast: Toast and two eggs.
- Lunch: Vegetables, tuna/salmon dish, or spinach tortilla with caramelized onions, pepper jack cheese, and hot sauce.
- Evening snack: Coffee, seaweed chips, green juices.
- Dinner: Chicken steak, spinach, and salad.
Diet Principles
Let’s examine how her diet principles helped her shed pounds:
- Avoid junk food: Avoiding unhealthy foods is one of the easiest steps anyone can take toward building a healthy lifestyle. Burning calories is a lot easier when you’re not gaining extra calories.
- Sticking to a healthy diet: Doja prepared a healthy diet plan and stuck to it. This included limiting her alcohol consumption and eating plenty of fruits and vegetables.
- High Protein Intake: Much of Doja's diet was protein-rich, wholesome food. Eating a lot of protein can make you feel fuller. It also helps reduce hunger pangs, as noted by Food Hydrocolloids [3].
- Hydration: Drinking plenty of water can help you lose fat more effectively by aiding metabolism [4].
- Quality sleep: This isn't a diet principle. But, Doja said she focused on it during her weight loss journey. A study in the Canadian Medical Association Journal found that quality sleep helps you burn calories. [5].
Her Weight Loss Results
There are a couple of things that need to be considered about Doja Cat’s weight loss journey: her BMI before and after. In my experience as a coach, tracking BMI changes, like in Doja Cat's case, is a key indicator of a successful weight loss journey.
Doja weighed 140 pounds before her weight loss and stood at 5’5”.
This would put her at a BMI of 26.1, which is the higher end of the normal weight zone [6].
She currently weighs 120 pounds, putting her at a BMI of 20, which is the mid-range of the normal weight zone.
While this may not seem like a huge deal, healthy weight loss is always good, and it kept her in a healthy BMI range.
Doja states that she was able to feel good in many of her clothes and did it for her own happiness.
Doja Cat's weight loss journey shows the need for a strong mind. It highlights how mental factors are key to fitness success.
FAQs
When Did Doja Cat Start Her Weight Loss Journey?
Doja Cat is reported to have started her weight loss journey at the beginning of 2021.
Did Doja Cat Lose Weight Naturally?
Yes, Doja Cat lost her weight naturally. This is because she did not lose an incredible amount of weight within a short span of time.
Did Doja Cat Undergo Plastic Surgery To Look Thinner?
No, Doja Cat did not undergo plastic surgery to look thinner.
Some have noted changes in her face due to her transformation. Doja denies having any plastic surger
References:
- https://www.sciencedaily.com/releases/2021/09/210922121905.htm
- https://www.medicalnewstoday.com/articles/cardio-to-lose-weight
- https://www.sciencedirect.com/science/article/pii/S0268005X1630340X
- https://www.webmd.com/diet/drink-more-water-tips
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3519150/
- https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
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