Jennifer Lawrence’s Diet and Workout Plan for Weight Loss and a Toned Body

Jennifer Lawrence is known for her love of junk food, but she must be doing something right to keep in such great shape.

What’s her secret?

Find out how JLaw keeps fit and flawless, and how you can follow in her footsteps.

How Does She Stay in Shape?

Jennifer Lawrence hates to diet and restrict herself, but when she starred in the X Men: First Class movie she had to keep her body in fantastic shape.

Dalton Wong, her trainer for the movie, has released a book called The Feelgood Plan: Happier, Healthier & Slimmer in 15 Minutes a Day, and Lawrence says in it that Wong “Changed my body for that movie, but gave me the skills to change my life. I could never live on a ‘diet’. Dalton taught me how to eat, move and live a delicious but healthy life. I will always thank him for that.”

For her role in Red Sparrow, she was on a low-calorie diet. She trained with Kurt Froman, a ballet expert, and she did Pilates with Kit Rich to get her slender figure. In an interview, though, Lawrence says she can’t work on a diet as she’s always hungry and needing more energy.

Here are Dalton Wong’s top tips to change your lifestyle and shed pounds without feeling weak and tired:

1. A 15-Minute Workout

It can be hard to find an hour free to exercise, but most of us can carve out 15 minutes to do power circuits. Wong says that “The exercises in the book are ones that Jennifer and I have done together.”

2. Body Weight Training

Weight lifting may not be your thing, but you can use your own body weight for resistance instead.

Do 3 sets of 15 reps of lunges, squats, jumping squats, plie, push-ups, planks, jumping jacks, calf raises, wall sits, donkey kicks and hip thrusts to get a full workout using only your body weight and muscle strength.

3. Run or Walk Outdoors

Wong made Lawrence go out for an early morning run or walk in the great outdoors. It helped her wake up and get ready for the day, as well as releasing the feel-good hormones that keep you happy and motivated through the day.

4. Make Relaxing Part of Your Workout

After doing her workout, Lawrence “beditates” or does the Ujjayi pose. Wong says that it relieves the body so you can sleep better, but it also helps make your body more resilient and able to work out the next day.

5. Good Hydration

Water flushes out the toxins and helps to prevent constipation. It also helps enhance digestion and metabolism, which can lead to fat mobilization.

Wong made Lawrence mix salt with every healthy drink as he is a big believer in salt water curing most health problems.

6. Portion Control

Jennifer Lawrence loves fries and chicken wings, but she has them in moderation. If you want to lose stubborn flab, try Wong’s “Rule of Two”. Whenever you eat, have two balanced out courses, such as a starter as a main course, and share a dessert with friends or family. You could also have a starter and another starter as a main course.

7. Healthy Snacking

Wong allowed Lawrence to snack on certain foods during her training:

Full-Fat Greek Yogurt – This yogurt contains twice the protein of normal yogurt, and it also keeps you feeling fuller for longer. Air-Popped Popcorn – Wong says that popcorn has fewer calories than a banana, and twice as many antioxidants as any fruit. Hard-Boiled Eggs – They are a good source of choline, which helps brain function, and they are filling and protein rich. Crudités and Hummus – Cut up raw veggies and dip into hummus for a crunchy and tasty snack. Apple Slices with Walnut Butter – This is easy and delicious. Wong says that fat makes the apple more satisfying, and walnuts are a good source of omega-3’s. Peanut Butter Filled Celery Canoes – Fill celery sticks with peanut butter, and you have refreshing celery with protein and fat from the peanut butter. Cashews and Blueberries – A great combo of protein, fat and antioxidant, says Wong. Watch your portion sizes with cashews, as they are high in fat and calories. Dark Chocolate – This antioxidant-filled treat won’t destabilize your blood sugar or mess up your metabolism. Almond Milk – Add a scoop of protein powder for a perfect post-workout snack, says Wong. Coconut Milk Yogurt – Coconut milk yogurt is a great dairy-free alternative snack option.

8. Eat Organic Food

Wong is a great advocate of eating homemade, organic foods. Choose apple cider vinegar instead of cocktails, organic red or white wine instead of mulled wine or rose spritzer, and ultra-brut Champagne instead of regular.

9. Get Proper Sleep

Nothing builds up stress, inflammation and weight gain like sleep deprivation. Wong says that if you’re really fatigued, you should have a power nap to let your body recharge. You should also make sure you’re going to bed early enough to get a decent amount of sleep.

10. Curbing Chocolate Cravings

Wong says that the best way to combat chocolate cravings is to eat 75% dark chocolate in moderation.

He let Lawrence have some dark chocolate to prevent her caving in and eating a whole chocolate bar.

11. Correct Posture

Having the correct posture will make you look taller and help prevent age-related posture issues.

Lawrence did several posture-correcting exercises, including the T-bird:

Stand with your back straight, knees bent slightly, hips pushed out, arms by your side with the thumbs out. Lift your arms up to shoulder level to form a T-shape. Keep your core engaged and squeeze your shoulder blades. Hold this pose for a minute.

12. De-Stress

Jennifer Lawrence finds time to de-stress by taking deep breaths, which helps to relax the body and mind.

13. Workout Routine

This sample routine can benefit you, but make sure to warm up and cool down.

Warm Up – Spot jogging, jumping jacks and jogging for 10 mins

Workout – 3 sets of 15 reps of each of these: lunges, burpees, sit-ups, push-ups, hip thrusts and jumping squats.

Hike, bike, swim, do sports, or dance etc.

Strength training.

Cool Down – Do full body stretching and relaxing.