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Emily Ratajkowski Workout Routine and Diet Plan

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Emily Ratajkowski is the daughter of American parents and was born in London. She grew up in California, and she traveled extensively as a child, especially to Mallorca and Ireland. By the age of 14, Ratajkowski had been signed by the Ford Modeling Agency. The model and actress attended UCLA for a year but dropped out so she could pursue her career in modeling and acting. She shot to fame with the music video of Robin Thicke's 'Blurred Lines,' and landed supporting roles in acclaimed films such as Gone Girl and Entourage. In addition to the Swimsuit Issue of Sports Illustrated in 2014, Ratajkowski also appeared on the cover. This world-famous model has millions of Instagram followers. It is estimated that Ratajkowski weighs about 120 pounds and stands 5 feet 7 inches tall.

Emily Ratajkowski

In this article, we will follow the workout routine and diet plan of Emily Ratajkowski and know about what she does in her daily routine to stay so fit and healthy. While it is imperative for her profession, she also makes sure to add these fitness tips and mantras to her daily routine for general health!

Emily Ratajkowski Body Statistics

  • Birth Year: 1991
  • Birth Date: 7 June
  • Height: 5 feet 7 inches or 1.7m (170cm)
  • Weight: 54 kg or 119 pounds
  • Breasts: 34 inches
  • Waist: 24 inches
  • Hips: 35 inches
  • Body Measurement: 34-24-35 inches or 86.36-60.96-88.9 cm
  • Dress Size: 2 (US) or 34 (EU) or 6 (UK)
  • Shoe Size: 8.5 (US) or 39.5 (EU) or 6.5 (UK)

Emily Ratajkowski Workout Routine

Even though Emily Ratajkowski has 25 million followers on Instagram, she doesn't wake up to meditate, drink lemon water, and go to the gym every day. The way she approaches wellness each day is so relatable. She is simply trying to trick herself into finding ways to unwind from the 24/7 news cycle and find ways to enjoy exercising.“I'm one of those people who, if I go to the gym by myself, there's a 50/50 chance of me actually working out and really pushing myself, so the class environment works really, really well for me,” declares Ratajkowski, who is a Zumba instructor and recently teamed up with STRONG by Zumba, a high-intensity workout program that emphasizes both cardio and strength training. (This is a take on the dance variety Zumba or Latin-inspired dance that is popular during the '90s and emphasizes syncing moves with the music.)

Emily Ratajkowski

“I am also someone who, even in a class, will get chatty and [distracted]. I think that’s the great thing about STRONG — the music keeps me really focused and in the zone,” she maintains. “You just feel like you're, you know, Superwoman really pushing herself. You end up working harder and it's a better, more intense workout, without even noticing.”

Ratajkowski makes exercise part of her self-care rituals at night rather than how she starts her day. "For me, the way I sleep afterward is one of the main reasons to work out. I am always on my phone working and I think that's affected my sleep. I'm also really light-sensitive. When I work out, it's better than taking melatonin. Because my body has worked hard, my brain finally rests and I think that is so valuable in this day and age — not to sound like an old geezer, but truly I feel that way."

In addition to excluding mental health from her definition of wellness, expanding it to include it has changed the model lately, she says. “I feel like, at least for me, that was a very new idea in the last two years. Most of my life [physical and mental health] were very disconnected, but now I check in with myself more. Sometimes that means ordering a mountain of Thai food and staying at home and watching TV — and that can be wellness," she explains. "I love eating a meal in bed on like, a Thursday night or whatever instead of going out and just being cozy, you see?" (Of course, we know.)Workouts at the gym are not her favorite activity. Her favorite pastimes instead include hiking and slow-paced yoga. “I am not a big gym person,” Ratajkowski told Instyle magazine. “I really like being outside and doing yoga, so I do a lot of hiking in L.A. and I have a yoga studio really close to my house that I go to like once a week.” She's also a hiking enthusiast, which keeps her in shape.In addition, she said, “I don’t have a trainer…I’m just not a crazy fitness person. I’m definitely an outlier in the industry.”

"I'm all about the balance of that stuff and I really, as cheesy as this sounds, truly believe that mental and physical are really aligned, so taking care of yourself physically will help you mentally and vice versa," she states.

Emily Ratajkowski

In addition to providing some solid practical advice, she offers some tips with regards to managing stress caused by, say, a looming unpredictable health epidemic or election: "When things in my life start to feel stressful, or I look at the news and feel like, 'Oh my God, everything is falling apart,' it can really feed into anxiety. One of the things that I don't always do and I wish I did more is sleep with the phone outside of my bedroom. I think when you know that your phone is right by you and accessible to you, even if you're asleep, I don't think you shut out all of that, on a subconscious level."

To that end, Ratajkowski is purposeful about how much time she spends on Instagram, despite the amount of time she spends on it. "I have time limits on my apps, so I only spend an hour on Instagram a day — and I don't get news alerts. I know a lot of friends love that and I just can't do that. I wanna choose when I see those kinds of things. That's sort of my way of taking back the control of how I ingest and take in all that that's going on outside of in the world."

Despite not being a meditation enthusiast, ("I wish I could tell you that I meditated") she finds writing a therapeutic activity. "I'm working on a collection of essays right now, and that honestly is a really great way to just be super focused and disengaged from all the noise, which is really difficult. It doesn't have to necessarily be writing, but being really mentally engaged with something that you're creating versus just in-taking can be really helpful." Let's all get back to bed, order takeout, read our journals, and keep our fingers crossed.

Easy Does ItEmily prefers hiking over going to the gym and is more apt to exercise outdoors than in the gym. Clearly, she has the perfect physique because she prefers being outside to exercising in the gym.Trainers Need Not ApplyDespite the fact that she doesn't have a personal trainer and isn't even into fitness, she still has such a perfectly toned body as a result of the physical activities she does.Yoga MagicThe fact that she doesn't like to go to the gym doesn't stop her from doing yoga in the studio.Exercise StyleDuring her free time, Emily likes to go for a hike, and she performs yoga once or twice a week.

Emily Ratajkowski

Her detailed exercise:Low-intensity cardio/leg workoutAs previously stated, this supermodel likes to spend time outside and take walks around Los Angeles in the company of her friends. For her leg workout, walking is the most effective way to lose weight and stay in shape. A low-intensity cardio session, such as walking, can have the following benefits:

  • Using it for fat burning is effective. The only type of exercise Emily enjoys is low-intensity walking. Considering that glucose and fat are used to create energy, this exercise may help reduce fat.
  • The exercise is easy on the body and doesn't cause pain. It can be performed more frequently by nearly everyone in comparison with other intense or heavy workout routines.
  • Walking can slim down the legs, which is something Emily enjoys doing as well.

Low-intensity resistance training

It's pretty obvious to her that doing cardio isn't enough to exercise her body. In response, she decided to incorporate some resistance training into her regular gym routine. Emily does not want to lift heavy weights or use bodyweight as her main training method; she usually does circuits of low-intensity resistance training and sometimes does pilates and yoga exercises.Yoga & pilatesAs yoga is extremely beneficial for Emily's body, she performs it a few times a week. In addition to losing weight, this has advantages for both physical and mental health.A number of positive effects can be gained from it as well, such as:

  • Digestive wellness
  • Mental strength (it can help you relax)
  • Flexibility
  • Aching muscles

That was all about the workout routine that she follows. Besides this, she also has a bunch of tips and tricks that she does to stay quite consistent with her workout schedule. Take a look ahead!

Emily Ratajkowski Diet Plan

Model Ratajkowski isn't your stereotypical starving model. As far as food goes, she says she eats things that make her feel good, including coffee and pastries for breakfast. A typical lunch for her would be a salad or sandwich, and she enjoys beet and turmeric juice which she describes as "so LA." A typical dinner usually involves meat, and she describes herself as a carnivore. It is always important to Ratajkowski to watch what she puts into her body, especially when it comes to salt and sugar. Ratajkowski drinks plenty of water before bedtime.

Emily Ratajkowski

In the same way, like many other models, Emily is an ectomorph. That means that gaining muscle is really challenging for her. Her body is thin and lean by nature, so it's difficult for her to gain muscle.The ectomorph has a harder time gaining weight compared to other body types, but it's still possible to be skinny fat. A person who is thin but has a higher body fat percentage is considered skinny but fat.Discover what kind of body you have with my free body type quiz. You'll learn how to exercise and eat based on your type.


According to interviews, she enjoys eating a healthy breakfast in the morning. Whenever she is at home, she has yogurt, granola, and toast for breakfast.A Kouign-Amann is one of her favorite things to pick up at her favorite pastry shop when she's out.A black cup of coffee is also what she likes first thing in the morning."Every day I go to Blacktop Coffee and get this pastry called Kouign-Amann with my black coffee," she disclosed to Harper's Bazaar.Kouign-Amann, sometimes known as the “fattiest pastry in Europe,” is a caramelized, buttery, sugary pastry similar to a croissant that was once described as "the fattiest pastry in all of Europe" by The New York Times.So Vogue magazine reported, whenever she is not feasting on her favorite morning pastry, she will eat granola, yogurt, or toast. However, Emily doesn't miss a black coffee on her way to her first meal of the day, no matter what she eats.

Emily Ratajkowski


When she's not working, Emily usually eats a salad or sandwich for lunch. While she is on set, she'll only have access to the same catering as everyone else.Despite this, she makes sure not to overindulge because she is trying to stay healthy.In addition to her main meals, she enjoys a veggie juice after each meal. She particularly loves turmeric juice and beet juice.Emily is a self-confessed meat lover who is not a fan of plain old salads.She retorted to Elle: “I’m a carnivore. I really like to eat meat. I crave iron so I am definitely not the kind of person who you will often find eating a plain salad. I like to keep it really balanced to give my body energy and also be healthy.”While on set, Emily says she'll often be provided with catering, but she's careful not to eat too much at one time. She added: “I’m well behaved with that stuff. It’s easy to go crazy.”She stated: “I do love turmeric and beet juices. It’s so L.A., you can’t avoid it.”It is clear from her Instagram account that the model is also a fan of a few glasses of wine.

Emily Ratajkowski


Her friends and she enjoy dining out together for dinner. Dining out together allows her to catch up with them and socialize with them.Whenever she is trying to be a bit healthier, she will eat sushi. One thing she absolutely loves is Italian food.On an evening like Emily's, ordering takeout is her favorite way to relax. “You should see my refrigerator. It’s insane,” she explained in an interview with Jimmy Kimmel. “I have a relationship with Postmates. It’s basically Indian food and Thai food, preferably when I’m horizontal in bed.”When Emily isn't securing takeout from her local restaurant, she loves meeting up with friends for dinner in LA or preparing meals for herself at home.“Dinner is my time to socialize,” she said in an interview with Harper's BAZAAR. “I love this Italian restaurant downtown called Bestia. It’s kind of fun, and they have good cocktails and wine.”She continued: “If I’m trying to be a little healthier, there’s Café Gratitude downtown. There’s [also] amazing sushi at this tiny place called Mako in Little Tokyo.”


Even though Emily tries to limit salt intake and processed sugar intake, she enjoys treats from time to time. Among her favorite treats are popcorn and candy, and she still enjoys alcohol on occasion.It's important to her to feel good about her body overall. Even though she tries to eat healthily, she does not adhere to a very strict diet. In the case of a sweet craving, she'll just eat what she wants without worrying about the consequences.There is nothing stereotypical about Emily's physique. When eating breakfast, she always prefers to eat foods that make her feel good, such as pastries paired with coffee.When it comes to lunch, she typically prefers a slightly heavier meal. A sandwich or a salad is what Emily prepares, and she enjoys drinking juice made from beets and turmeric.In general, she does not eat many snacks and chooses to drink juice instead. Emily says, “I do love turmeric and beet juices. It’s so L.A.; you can’t avoid it.” However, she also told Elle US, “I wouldn’t say I am the type of girl who craves Doritos, but I definitely love a good cupcake sometimes.”When it comes to dinner, she usually opts for meat. Because she loves to eat meat so much, she even calls herself a carnivore. While Emily has always been mindful of what she puts in her body, she is particularly sensitive to salt and sugar.Before going to bed, she drinks lots of water so she remains hydrated throughout the night.

Ratajkowski described to Elle: “I wouldn’t say I am the type of girl who craves Doritos but I definitely love a good cupcake sometimes. Do you know what I mean? Or a croissant in the morning. I think it is really important to give yourself a break."

Emily Ratajkowski

Emily’s Estimated Macros

  • Medium Carb 35%
  • Medium Fat 25%
  • High Protein 50%

To maintain ectomorphic characteristics, I recommend following these guidelines:

  • The metabolism of ectomorphs is high, so they burn through carbs (glucose) faster than most people. In other words, if you're an ectomorph, you should consume an abundance of carbohydrates, moderate levels of protein, and low levels of fats.
  • Consume whole grain or natural carbohydrates at every meal, such as fruit, potatoes, sweet potatoes, green vegetables, oats, brown rice, pasta, and bread made with whole grain.
  • You should avoid foods that contain too much salt. Eating too much salt can cause you to gain weight and feel bloated.
  • Losing weight can be accomplished by eating about 100-300 calories below your optimal calorie intake.
  • Whether you're trying to lose weight or not, make sure you eat enough. Read this post for more information about calculating your ideal calorie intake.
  • Maintain a balance and do not punish yourself if you have a treat. When consuming food, I prefer to eat healthy 80% of the time, while I enjoy a treat 20% of the time.

What to Eat

  • Meat
  • Salad
  • Sushi
  • Coffee
  • Beet Juice with Turmeric
  • Croissants
  • Hard Cider
  • Wine

What to Avoid

  • Refined Foods
  • Chemical Additives
  • Artificial Ingredients
  • Junk Food
  • Sugar
  • Salt

That was all about the diet plan that she follows. She is quite consistent with her diet and makes sure to eat healthily! She is also super conscious about what to eat at what time. In the next section, we will discuss some of her diet tips that make her stick to her diet.

Emily Ratajkowski Diet Tips

Emily makes sure to add some tips to her daily routine that she follows quite religiously. In this section, we will discuss the tips that she follows in order to get fit. If you follow her, you can take a look at her tips to be incorporated in your fitness routine too:

AM Indulgence

Every morning, Ratajkowski drinks coffee and has Kouign-Amann for breakfast. Every time she goes into a bakery, she pretends not to know what to order so she can get away with it.

Light Lunch

Salads and sandwiches typically top Ratajkowski's lunch menu.

Social Hour

Ratajkowski enjoys eating meat for dinner as a time to socialize and catch up with her friends. A lover of animal protein as well as cocktails and Bulmers hard cider, she also enjoys both.

Emily Ratajkowski

Sweet Treat

In case having pastry every day for breakfast wasn't enough for her, Ratajkowski says she loves a good cupcake as well.

Wash It Down

Whenever Ratajkowski drinks alcohol before going to bed, she drinks as much water as possible to dilute the alcohol and rehydrate her body.


In this case, the content is imported from Instagram. The same content may be found on their website in another format, or there may be more information available.According to a 2015 interview with Vogue.com, Emily began her days with black coffee, granola, yogurt, and (sometimes) toast. Whenever she was traveling, Emily opted for a croissant-like pastry called Kouign-Amann and black coffee at Blacktop Coffee in Los Angeles, California, she told Harper's Bazaar in 2015.


"You know, I'm a carnivore. I really like to eat meat. I crave iron," she announced to ELLE in 2014.


According to Harper's Bazaar, Emily's typical midday meal consists of a salad or sandwich.


Sushi and Italian cuisine are some of Emily's favorites. "The list goes on," she said to Vogue.com. "You should see my refrigerator," she said on Jimmy Kimmel Live in 2017, pointing out the impressive collection of leftover takeout containers she had collected. "It’s pretty insane — I have a relationship with Postmates — it’s basically Indian food and Thai food."


"Dinner is my time to be social and catch up with people," in an interview with Harper's Bazaar, she revealed her favorite vegan and organic restaurant in downtown Los Angeles: Café Gratitude.

Emily Ratajkowski


In an interview with ELLE, Emily said she thinks it's important to know where your food comes from and what's in it, "I cook a lot, so that really helps: You know how much salt and sugar and all of that kind of stuff you are putting in your body."


"I think it’s good to indulge occasionally," she declared to ELLE. "I definitely love a good cupcake sometimes," Dark chocolate and pumpkin cheesecake are also among her favorites, according to Vogue.com.


According to Harper's Bazaar, she drinks a lot of water before bedtime, although she did not elaborate on how much water she drinks (or how frequently she visits the bathroom at midnight).


The 2016 InStyle interview revealed that Emily not only hikes with her friends on her days off, but she also practices yoga in the neighborhood. "Doing yoga a couple of times a week is a really big part of my regimen," the model told ELLE.

Emily Ratajkowski


"I don’t have a trainer, and I don’t really go to the gym," A 2015 interview with Emily was published in the New York Times. "I go on long walks and hikes with my girlfriends. That’s about it. I’m just not a crazy fitness person."

In the next section, we will discuss her nutrients and supplements that give her a bit more edge in her workouts. Thus make sure you stick around to see what she adds to her diet.

Emily Ratajkowski Nutrition and Supplements

In this section, we will list out some of the supplements that Emily Ratajkowski takes in her workout routine to add to her physical fitness. These nutrients and supplements are a great way to build strength and see results. Take a look:


It is a good idea to take a multivitamin daily to fill in any nutritional gaps, even if Ratajkowski doesn't advocate supplementation.


It is possible to be deficient in vitamin D, a compound that promotes healthy bones and assists in the absorption of calcium and other vitamins and minerals, even in sunny Southern California.


If you've had one too many cocktails, consider taking a vitamin B complex supplement to help you recover.


It is possible to get turmeric's antioxidant, immune-boosting benefits through a turmeric supplement if you are not a fan of turmeric smoothies.

Emily Ratajkowski


If you don't drink enough dairy products, calcium not only strengthens your bones and teeth but is also good for your heart and nerves.

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