Demi Lovato has struggled with substance abuse issues, eating disorders, and gone through an emotional roller coaster on her way to full blown stardom the last 3 years. She admits that she has an obsessive personality – and its no surprise that the 22-year-old pop star is surprised with something else these days – her health and fitness!
If you follow Demi Lovato on Instagram you know she is posting some serious #workoutmotivation! Just about every day Demi is posting sexy selfies and showing off her new and improved body!
Demi is proudly sober for the last three years and has shifted her focus to building her fan-base and looking amazing! The hard work is certainly paying off.
She has gone from being an insecure teenager full of body worries to a full blown confident adult posing for sexy photos on the regular and inspiring young girls to start eating healthy and going to the gym.
What sparked her motivation? We are going to dive deep into how Demi Lovato lost almost 25 lbs. in a year and completely transformed her physique along the way.
Not only did Demi lose a bunch of weight, but she developed sexy and feminine curves and most importantly found herself along the way.
We recently sat down with her trainer and got the “skinny” on how the star lost all of this weight.
Let’s first dive into her eating changes!
Demi Lovato Diet Plan
Three years ago Demi Lovato was partying and making a lot of bad health and fitness choices. Binge drinking, substance abuse problems, and even eating disorder cursed the beautiful pop star in her early days of fame – but after hiring a few coaches to take her fitness and health to the next level she has made long lasting changes!
Her nutrition coach explains that Demi’s body composition changed immediately after she started drinking alcohol and eating late night meals and then starving herself when “she felt fat.”
Her nutrition coach said that this is a vicious cycle that really messes up your metabolism and causes a few negative things to happen in your body:
1. This causes your metabolism to slow down
2. This vicious cycle will cause you to lose muscle mass
3. You will also go through vicious cycles of “binge eating” when you have this lifestyle
Its no surprise that Demi struggled with her fat gain and her overall appearance during these years – and quickly turned things around when she adopted a healthier lifestyle.
What major changes did Demi adopt to her diet to look absolutely flawless and be obsessed with “fitness selfies?”
Her nutrition coach explained the 3 biggest changes he implemented with his star client Ms. Lovato.
1. Only Carbs Post Workout
Your body is most receptive to carbohydrates following a resistance training workout – so Demi made sure that she enjoyed most of her carbohydrates following a workout.
Demi has been obsessed with the gym and says she trains her legs “like its her job” and enjoys every minute of it.
When you consume your carbohydrates post workout instead of late at night you are making a huge body composition change.
Your body will use these post workout carbs to shuttle amino acids into your cells and help your body recover. In simple terms – this carbohydrate timing hack will help you boost your metabolism and build lean and sexy muscles and in Demi’s case develop her legs and butt.
When you consume these very same carbohydrates late at night they are likely to be stored as body fat and will slow down your metabolism.
Binge drinking causes you to store body fat very quickly as Demi found out from her partying days.
2. Demi Started cooking for herself
When you eat out at restaurants you tend to eat a lot of extra calories due to the fact that they add a lot of vegetable oils, sugar, salt, and fat to their dishes. After all – what is the goal of a fast food chain or restaurant? They want to get you hooked on their food so you come back – and they do that with salt, sugar and fat.
Demi adopted cooking habits on her weight loss journey and says she loves spending time in the kitchen and whipping up delicious meals.
Here are a few of her favorite weight loss recipes that she would cook regularly for herself.
Mango Shrimp Salad Recipe (Demi’s favorite healthy lunch!)
1. 1 1/2 cups salad shrimp (thawed)
2. 1/3 cup Greek yogurt
3. 1 mango, cubed
4. 1/2 avocado, cubed
5. 1/4 cup red onion, chopped
6. 3 Tbsp. cilantro, chopped
7. 3 Tbsp. lime juice
8. 1/4 tsp garlic powder
1. Combine Greek yogurt, cilantro, and lime juice
2. Lightly toss remaining ingredients in the yogurt “dressing,” adding the avocado last to avoid mushing it up.
3. Chill 2-3 hours.
4. Serve in your favorite tortillas, on a sandwich, or as is!
French Toast in a Mug (Demi’s Favorite Healthy Breakfast recipe!)
1. 1 slice of Ezekiel bread
2. 1 Organic egg
3. 2 Tbsp. almond milk no sugar added
4. 1 Tbsp. Sugar free Walden farms maple syrup (can buy on amazon)
5. 1⁄4 tsp cinnamon
6. 1⁄8 tsp vanilla extract pinch of salt
1. Whisk together egg, maple syrup, cinnamon, vanilla & salt.
2. Mix in Ezekiel bread. Dip the bread in and allow to soak for 5 minutes.
3. Microwave for 2 minutes, pausing every 30 seconds for about a 10 second break.
4. Cool slightly before devouring.
3. Demi Has Stayed Away from Alcohol at the Club
One of the biggest changes to Demi’s lifestyle is she is now 3 years sober – and even when she goes out to parties and night club events she is able to stay away from alcohol.
Demi will sip on a red bull, drink bottled water, diet soda, or even do Hookah to keep herself occupied and enjoying her nights out at the club.
Her trainer said that alcohol is a catalyst to a lot of bad lifestyle and health decisions – and she stays away from it at all costs. This has helped her lose about 30 lbs. over the past year and is the biggest reason she looks absolutely fabulous!
Now – Demi has been absolutely no stranger to the gym over the past year – so let’s take a look at the typical workouts that Demi has done with her trainer to get her ripped and in flawless shape the last year!
Demi Lovato Workout Plan
We recently sat down with Demi’s all star trainer and got our hands on a few of the pop stars’ favorite workout routines.
Demi is absolutely in love with leg day – and it’s a huge reason that she has lost so much weight and looks more fabulous then ever!
Her trainer said that working out your legs with intensity will help you lose weight and transform your physique quickly because of the following reasons:
1. Your legs contain 3 of your largest muscles (quads, gluteus, and hamstrings). Working out your largest and strongest muscle groups is going to help you burn the maximum amount of calories
2. Your leg muscles take longer to recover following a resistance training workout – therefore you burn up to an extra 300-500 calories the day after leg day when you are resting.
3. Training your legs is essential for any woman looking for sexy curves as it will sculpt and tone your legs and help you develop a beach booty!
So what was Demi’s favorite leg workout? Her trainer actually shared the exact leg workout that Demi would perform 2-3 times a week to sculpt her physique and turn millions of heads on Instagram during her amazing transformation.
Demi Lovato Leg Workout
The Pop Star would typically try to workout in the morning when her energy levels were at their peak. She would enjoy green tea after breakfast and occasionally take an energy boosting supplement to give her a little extra oooomph with her workouts!
Here is her weight loss/body sculpting leg workout! Try this out 2-3 times a week to become a fat burning and booty sculpting machine like Demi Lovato.
Exercise One: Barbell Squats (Deep, aka azz to grass!)
Sets: 6-8 (yes – she would do 6-8 sets of squats PER workout!)
Tempo: Demi’s trainer would make sure she went really low and deep on all of her squats to activate her gluteus muscle and develop thickness and toning in her legs!
Exercise Two: Walking Db Lunges Superset with Db Step Ups
Tempo: this was pure cardio and weight loss! By super-setting these two intense leg exercises you are working out pretty much your entire body and burning a ton of calories along the way. Demi’s trainer would have her go about 30 seconds time under tension on each of these sets and then rest 2 minutes.
Reps: 30 seconds time under tension
Exercise Three: Leg Extension (slow motion)
Tempo: Demi would perform leg extension’s very slow taking a full 3 seconds on the way down and a full 3 seconds on the way up. This helped to sculpt her legs and develop tone quads.
Exercise Four: Hamstring Curl machine superset with Swiss ball hamstring Curls
Tempo: This was a superset designed to sculpt the back of her legs and further develop her butt! Demi said this was the hardest superset of the workout and really helped to tone her legs from behind. Her trainer had her perform these sets 30 seconds time under tension instead of counting reps.
Reps: 30 Seconds time under tension
Exercise Five: Cardio Cool-down
Tempo: Demi would perform 20 minutes of “cardio cool-down” following her leg workout so she could burn some extra calories and further tone her lower body.
She would jog on the treadmill, the elliptical machine, or pedal on a stationary bike.
This would cap off an incredible calorie burning and muscle toning workout!