Emily Ratajkowski Workout Routine & Diet Plan

Last Updated: May 3, 2022

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Emily Ratajkowski is one of the most popular models and actresses today. You probably know her as she has always been in the spotlight as a talented, gorgeous woman with a body that many aspire for.

She worked with several famous brands and appeared in several movies like “The American Meme” in 2018, her highest-rated documentary film. Plus, Emily also owns her own swimsuit line called “Inamorata.”

Emily has always had that perfect toned body and skin. Unlike the stereotypical skinny model, she has a healthy and curvy body that many women seem to strive for, and many men admire.

If you’re curious how she has gained what many hails as a perfect body, let’s take a closer look into how this model maintains her figure with her workout routine and diet plan!

About Emily Ratajkowski​

Born on June 7, 1991, in London, Emily Ratajkowski is the only daughter and child of Kathleen Anne Balgley and John David. She was raised in San Diego and shared that she started working at a young age (14).

Emily is renowned as a model and an Americana actress with several highest-rated films and movies. But she started her career at the age of 14 when she signed a contract with Ford Modeling Agency.

To pursue her dream and career in modeling and acting, Emily dropped out for a year in college at UCLA. She rose to fame when she made an appearance in the music video of Robin Thicke’s ‘Blurred Lines’.

This is even a starting point for her to get supporting roles in films, from which some of you may have recognized , like Gone Girl and Entourage.

In 2014, she appeared in the Sports Illustrated Swimsuit Issue. Her name was always on the lists that rank fashion or beauty in the media.

She was even part of the list of Maxim’s Hot 100 list in two consecutive years (2014-2015) and was awarded as the sexiest girl of the same two consecutive years.

Moving forward, Emily has been working in different editorials, music videos, and campaigns. In 2015, she made her professional runway modeling debut for Marc Jacobs at New York Fashion Week.

Today, she has a million followers on her social media account, proof of how prominent she is in the world of modeling and acting.


Emily Ratajkowski's Workout Routine​

Before you can achieve what many call a perfect figure like Emily’s, a lot of speculation has been going on regarding how rigorous her training is.

However, you might be surprised to hear that for her, training doesn’t need to be intense, and she is not a fan of going to the gym regularly. She prefers to do any physical activity she likes, outside or in an open-air area.

Easy Does It
Emily prefers to go hiking and do more outdoor exercises rather than just hitting the gym. Yes, she indeed has a great genetic trait with her perfect physique.

Trainers Need Not Apply
She doesn’t have any personal trainer and is not even into fitness but still possesses such a perfectly toned body due to the physical activities that do.

Yoga Magic
Despite not being a huge fan of hitting the gym, she still does a lot of yoga in the studio.

Exercise Style
Emily prefers to go for a hike regularly and performs yoga once or twice a week.

Her detailed exercise:

Low-intensity cardio / leg workout

As mentioned, this supermodel loves to go outside and do a while or long walks around L.A. together with her friends. For her leg workout, walking is her main option to lose weight and keep herself fit. Here are some of the benefits of doing low-intensity cardio like walking:

  • It is effective in burning fats. Walking is a type of low-intensity exercise that Emily loves to do. As the body uses glucose and fat to generate energy, this exercise can help burn fats.
  • It is not difficult and intense on the body. Anyone can do it more regularly compared to other intense or heavy workout routines.
  • Doing hiking can help to slim down your legs, which Emily also prefers to do.
Low-intensity resistance training
Of course, she knows that doing cardio alone is not enough to exercise her body. So, she decided to add some resistance exercise to her usual routine. She avoids lifting heavy weights and doesn’t want to focus on bodyweight training; Emily performs low-intensity resistance training circuits or sometimes does pilates and yoga.
Yoga & pilates
Emily performs yoga a few times in one week as it is greatly working on her body. This helps lose weight and advantage when it comes to both physical and mental health. 
Likewise, it can bring a lot of positive benefits to the body, such as:
  • Digestive wellness
  • Mental strength (it can help you relax)
  • Flexibility
  • Aching muscles


Emily Ratajkowski's Diet Plan

Let’s first check the vital stats of Emily:

Height: 5 feet 7 inches (170cm approx..)
Weight: 119 lbs ( 54 kg approx…)
Hip size: 32 inches
Waist Size: 24 inches
Bra size: 32 c
Body Measurements: 35-24-34

Emily doesn’t belong to the stereotype model physique. She always prefers to eat the foods that make her feel good, including pastries paired with coffee during her breakfast.

When lunch comes, of course, she prefers to have a slightly heavier meal. Emily prepares a sandwich or a salad and claims that she enjoys drinking beet and turmeric juice.

She is not much of a snacker, and prefers to have juice instead. Emily said, “I do love turmeric and beet juices. It’s so L.A.; you can’t avoid it.” But she also said to Elle US, “I wouldn’t say I am the type of girl who craves Doritos, but I definitely love a good cupcake sometimes.”

As for dinner, she usually goes for meat. She even calls herself a carnivore for loving to eat meat that much. However, Emily has always been very conscious of what nutrients she’s putting in her body, particularly when it comes to salt and sugar.

Before going to bed, she makes sure to drink lots and lots of water to stay hydrated.

Emily’s Estimated Macros
  • Medium Carb 35% 
  • Medium Fat 25% 
  • High Protein 50% 
Emily Ratajkowski’s Foods to Eat
  • Meat
  • Salad
  • Sushi
  • Coffee
  • Beet Juice with Turmeric
  • Croissants
  • Hard Cider
  • Wine
Emily Ratajkowski’s Avoid to Eat
  • Refined Foods
  • Chemical Additives
  • Artificial Ingredients
  • Junk Food
  • Sugar
  • Salt
Emily Ratajkowski’s Diet Secrets 
As revealed by Daily Mail, Emily considered herself being a carnivore by saying that she truly prefers to eat meat consistently. 
She makes an honest effort to have a proper eating regimen to stay fit and healthy, and her body can have plentiful energy to keep up with her bustling daily practice. 
Emily Ratajkowski loves Fresh Food
Emily likes eating only freshly prepared meals consistently. She even ensures to monitor the utilized ingredients in the cooking process carefully or prepare the food at whatever point she can.
Additionally, she cooks her own food whenever she has some extra time. Thesehad helped her keep track of how much sugars or salts she had burned through in a day.
Emily Ratajkowski’s Diet Indulgences 
Emily prefers having one cupcake or a croissant toward the beginning of the day in some cases. She truly believes that it’s OK for an individual to offer himself or herself a break from diet once in a while. 
Emily Ratajkowski’s Diet Advice 
She recommends that you should always monitor all that they are placing in their mouth. For Instance, if you are going to enjoy some junk food, stand by for a moment and consider every one of the ingredients included and that you are going to put in your body. 
On the off chance that you judge truly, you will presumably never eat low-quality nourishment again as the ingredients utilized in most low-quality nourishments can truly harm your body from within.

Emily Ratajkowski's Workout Supplements


Emily doesn’t always consume a supplement, but she believes that multivitamin is always a great option to fill in any nutritional gaps in the body.

Vitamin D

Anyone can sometimes be deficient in Vitamin D, and that includes Emily Ratajkowski. She makes sure to drink these vitamins to help her keep strong bones and aid in the absorption of calcium, minerals, and other vitamins.


This supplement can be very helpful from times that you’ve enjoyed a lot of cocktail drinks. She sometimes intakes this one.


Emily loves drinking turmeric smoothies. If ever you don’t want to, she suggested going for a turmeric supplement to help get antioxidants and an immune booster in the body.


Sometimes, you don’t get much calcium from the dairy foods you eat; that is why Emily has suggested going for a calcium supplement as she is also using it. This supplement is essential in building strong teeth and bones and essential nutrients for the heart and nerves.


Having the perfect shape doesn’t always require a strict diet plan and intense training. This is what Emily’s workout and diet regimen has made many of us realize.

Becoming a supermodel Emily Ratajkowski or achieving her physique as one of the sexiest models today, can be as simple as following a simple routine and sticking with it. Add a lot of willpower and dedication to that recipe and you’ll be on your way to a healthier and fitter you!



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