Ashley Graham Weight Loss Journey Without Surgery

Ashley Graham is a model and television host and has been criticized for her heavy weight by media and people. She has always been seen confident in her weight and always spread the message about body positivity. Recently she silenced every comments and criticism by losing her 20 pounds weight and flaunting her great figure on social media.

Ashley Graham is a popular face in modelling industry. As a child Ashley was diagnosed with Attention deficit hyperactivity disorder (ADHD) which is a mental disorder of the neuro developmental type. In this the person with this disease finds it difficult to pay attention. She was also diagnosed with dyslexia.

With these diseases it is difficult to be good in studies which made her choose other option as a career choice. In 2000 she was recognized by I & I modelling agency while she was shopping in Oak View Mall in Omaha. In 2001 she attended a modelling convention and was signed by Wilhelmina Models.


Ashley is a plus size model. Plus size signifies all the models with bigger stature than normal. Often criticized due to her size because in the industry where she is your figure and body must be close to perfect. But Ashley was nowhere even close to perfect.

But Ashley was always confident about her body and gave speeches in TED talks and school about acceptance and embracing your own body and flaws.

She has also written the book  in which she A New Model: What Confidence, Beauty and Power Really Look Like has talked about her modelling experience and how to feel positive in your own body. Ashley has been queen of the plus size figure.


Inspiration Behind Ashley Graham losing Weight

ashley graham slim figure

Ashley was recently trolled after she posted the photos of her working out. To which she replied that “Understand this; I’m not doing it to “lose weight”. I just want to be fit and healthy.

Ashley has been often criticised and trolled due to her larger stature. Ashley replied to all her haters and people who criticise her by losing weight and flaunting her great figure. She did not know that her workout photos will cause so much controversy.

She said that whenever she posts videos of her working out she receive comments like “Girl! You’ll never be skinny, so stop trying and don’t work out so hard. You need to be fat to be a model.

Also, “Why are you losing weight? It got you famous.”

She also posted on Instagram that “Just for your record, I workout to Stay healthy, feel good, get rid of jet lag, clear my head, show big girls that we can move like the others, stay flexible and strong and have more energy. I don’t work out to lose weight or my cures, because I love my skin.

Ashley says that these comments do not impact her thoughts and she loves her body and is confident about it. The reason she works out is not to get a toned and skinny figure but to be healthy.


Following a strict diet was always a tough ask for someone who loves food. Ashley said that “I was that person where if you told me to go on a diet and lose weight, I’m just going to gain it again and again. I have such love for food, I could barely think of anything than that.”

Ashley includes cheat meal in her dieting routine because we know that she is a foodie and believes that having such food in diet won’t stop you from getting fitter. In the first place let’s define what a cheat meal really is. We are not discussing nourishment like steak, pizza, pasta, potatoes, or mint chocolate chip solidified yogurt.


Those sustenances that is stacked with fats, starches or calories that are regularly presented with a passing declaration alongside a napkin.

Ashley follows a strict low carb diet with no room for processed food. For best results she munch on fruits when she wakes up and her stomach is empty. She does this because she has had problems with her digestion and had suffered from acid reflux and an upset stomach over the years and eating fibres on an empty stomach helps with this.

Ashley mostly eats healthy food like lots of fresh fruits, veggies, lean protein, and healthy fats. Ashley also focuses on proteins by pairing them with non starchy vegetables, and includes more whole grains and greens in her diet while getting rid of starchy vegetables.

She also eats nutrient rich food items like beets, apples, kale, ginger, quinoa, brown rice, sweet potato and salads.

But that doesn’t mean that she doesn’t indulge in junk food. Whenever she feels like eating junk food she eats them too. She often posts her photos on Instagram eating lays or burgers.

Ashley Graham Weight Loss Diet & Supplement

Her diet generally includes:

  1. Breakfast: A smoothie made of kale, ginger, lemon, apple, beetroot, and parsley.
  2. Lunch: Quinoa and brown rice bowl with veggies, topped with tahini.
  3. Dinner: Baked Salmon, arugula, and sweet potato.
  4. Snacks: Chocolate Tree chia crackers.
  5. And on her cheat Day Lunch or Dinner: Mac and cheese.


Ashley Graham Workout Routine

Ashley Graham Workout Exercise

Eating healthy does not help much if it is not accompanied by exercises and as Ashley used to work out even before she decided to lose weight. So it was not so tough for Ashley. The only thing was that she changed her program and that meant the exercises she used to do were also changed.


Ashley said while expressing her love for the workout that “For me, going to the gym isn’t about losing weight. It’s about gaining, not only confidence, but there’s a mental stability that I get through it, I get this euphoria. Your body, your brain is releasing endorphins when you work out. You just feel better when you leave the gym. You hate going. You love when you leave.”


Ashley’s trainer Dawin Pena designed a specific workout schedule for Ashley. Ashley used to do High Intensity Interval Training (HIIT) and she used to do following exercises in intervals:


  1. Jumping Squats
  2. Lunges
  3. Burpees
  4. Ball Smash
  5. Scissor Legs
  6. Jackknife


And for her strength training Ashley does following exercises:


  1. Sledgehammer swings
  2. Planks
  3. Push-ups
  4. Barbell squats
  5. Resistance band hip thrusts
  6. Double band sumo deadlifts.

Graham says that she performs exercises because she enjoys working out and not takes it as any sort of punishment. Graham also performs aerial exercises for making her body flexible as it is the demand of her profession.

Kickboxing is her favorite exercise. Kickboxing helps her in burning extra fats and also to strengthen her bones and muscles.


View this post on Instagram


A post shared by A S H L E Y G R A H A M (@ashleygraham) on


In her Instagram post she was seen doing following exercises with her trainer:


  1. 3 sets of 10 reps each of Back lunge front kick
  2. 3 sets of 10 reps each of 20 pounds single arm snatch squat
  3. Plank row
  4. 3 sets of 10 reps each of lateral plate lunge slide with 25 pounds weight.
  5. 3 sets of 10 reps each of sand bag rotation slam of 15 pounds weight.
  6. Plank rotation knee to opposite elbow.
  7. 3 sets of 10 reps each of Reverse crunch with slam bag between knees.
  8. Side plank shoulder floor tap.
  9. 3 sets of 20 reps each of legs straight side crunch


She is also seen doing intense cardio sessions in her Instagram posts. She does take her cardio sessions seriously and does them regularly.


Ashley has also been seen running in 5k marathons. She also loves doing simple basic exercises, such as rollerblading with her mother, which she used to do since she was a youngster. Sometimes she is also rollerblading with her mother on a bicycle behind her home where she grew up.

When Ashley became pregnant she changed her workout accordingly. Ashley started doing yoga. Ashley also changed her trainer and started working out with Latham Thomas during that time.

She said while posting her photo doing yoga that “My lower back is killing me, that’s why I am doing this position (called King Pigeon)!, “It releases so much tension! Yoga is the best thing for me right now.”


Latham Thomas said that he makes sure that she does her warm ups before doing such exercises and yoga.

Ashley has a certain trust for her trainer as she said that “I’ve had the blessing to work with Latham Thomas as my doula, her prenatal yoga classes have helped me reclaim my calmness and prepare for childbirth. I practiced yoga sporadically prior to pregnancy, but I now practice regularly. I’m still training with Kira Stokes—[I’m] jumping less, but still focused on weights and mobility exercises.


Ashley does the King Pigeon pose often and said that “The lower back can get really impacted by normal movement in daily life in addition to accommodating a growing pregnancy”.

However, her trainer advices that this pose must only be practiced if you have prior yoga experience and no back injuries.

Ashley said about King Pigeon pose that “For non pregnant people, it’s a normal pose. For pregnant women, it is a peak pose that challenges strength and flexibility,” explains Thomas.

“Benefits include hip-opening, lateral stretch, quad stretch, chest-opening, elongation of arms, expansion of rib cage—which feels amazing when you’re pregnant. Prenatal yoga helps to elongate your muscles, stretch and strengthen connective tissue, lubricate/protect your joints, and induce a relaxation response in the body.”


Ashley Graham’s Sleep Routine

ashley graham plus size model with slimmer figure

Apart from following a strict diet and workout routine it is also necessary for everyone to get adequate amount of sleep.

Ashley also makes sure that she is getting enough sleep for her and that also makes the body nourish with all the nutrients she takes and helps rejuvenate the body as well.

Ashley Graham has been known as the queen of curvy fit club. She was always confident in her body and that confidence made her drive towards her weight loss positively. It helped her in losing weight as an unconfident person cannot do anything as strong as this.

She believes that social media is not a platform to bring someone down; she said that “I’ve always treated my social media accounts like a community; we listen, uplift, and empower each other.

And I know that if I’m experiencing a feeling or emotion, someone else is likely having a very similar experience. The support from our community reminds me of my strength and superpowers in being a woman. It helps me to take my own advice and practice my own affirmations.”

When social media turned against her and commented on her body she did not took it as something negative and started working towards it and lost a visible amount of weight. And her 20 pounds weight loss was praised by her fans and media all across the globe.



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