Ariana Grande, a radiant and tiny pop powerhouse, has not only shattered records with her music but has also become an inspiration for many in the realm of health and wellness. This article delves into the routines and choices that contribute to her well-being, offering insights and inspiration for anyone looking to navigate their own wellness journey.
Ariana's Plant-Based Diet: A Foundation for Health
Ariana Grande has been vegan for years, driven by ethical beliefs and a desire to feel her best. She announced on X in 2013: “I've eaten organically since I was little and always kept meat minimal but today marks my first day as a 100% Vegan!!! Joyous day". The macrobiotic diet is highly restrictive, but promotes simple, balanced meals made from whole foods. This diet focuses on balance, simplicity, and harmony with nature.
Her diet centers around whole, nutrient-dense foods such as fresh fruits, vegetables, legumes, and whole grains. Ariana is big on strawberries and also enjoys eating almonds and cashews. “They make great healthy snacks to keep me energized throughout my day!” she told Shape. A plant-based diet offers several benefits:
- Improved digestion due to its high fiber content.
- Reduced intake of empty calories from processed foods.
- Consistent energy levels to match her high-paced schedule.
However, Ariana's dietary choices have sometimes been described as ‘plant-based’ rather than strictly vegan. Earlier this year, Ariana shared that her family tends to forget her dietary preferences, even though she’s been vegan for more than a decade. “I don’t think they forget; I think they don’t want to remember,” she joked on the Hot Ones podcast. “My nonna always offers me meatballs and I'm like ‘No, thank you, I’m still plant-based.’”
A Balanced Exercise Routine: Cardio, Strength, and Flexibility
Understanding the importance of physical activity in achieving and maintaining a healthy weight, Ariana integrates a comprehensive workout regimen that combines cardio, strength training, and flexibility exercises. Ariana and Pasternak focus on five moves for strong legs, which he calls the “Fantastic Five.” Those include curtsy lunges, deadlifts, adductor planks, active clamshells, and a combination of glute bridges and lying tricep extensions, per Shape.
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Cardiovascular exercises, often the cornerstone of weight loss routines, played a pivotal role in Ariana’s regimen. Activities such as running, cycling, and high-intensity interval training (HIIT) sessions not only helped in burning calories but also in improving heart health and endurance. Strength training, another integral part of Ariana Grande’s fitness plan, contributed to her sculpted physique by building lean muscle mass. Incorporating resistance training exercises, such as weightlifting and bodyweight movements, helped in increasing her muscle mass, which in turn accelerated her metabolism. Flexibility workouts, including yoga and Pilates, complemented Ariana’s cardio and strength routines by enhancing her body’s range of motion and reducing the risk of injury.
The Importance of Mental Well-being and Mindfulness
In the journey towards significant weight loss and improved physical health, Ariana Grande has placed a strong emphasis on the importance of mental well-being and mindfulness. Recognizing that a healthy mind is just as crucial as a healthy body, Ariana has incorporated practices aimed at enhancing mental resilience and fostering a positive mindset. Mindfulness involves staying present and fully engaging with the current moment. She listens to her body’s cues, eating when hungry and stopping when full.
Moreover, Ariana Grande has utilized strategies to manage stress and anxiety, which can often be barriers to weight loss. Regular meditation, deep breathing exercises, and yoga are part of her routine to reduce stress levels. The support of mental health professionals and engaging in therapy has also played a key role in Ariana’s journey.
Hydration and Sleep: Foundational Elements
Hydration and adequate sleep are foundational elements in Ariana Grande’s weight loss journey, showcasing their pivotal roles in enhancing overall health and facilitating weight loss. Ariana prioritizes hydration, understanding that water plays a crucial role in metabolism and in helping the body function optimally. Drinking sufficient water aids in the digestion process, helps in the efficient burning of calories, and can reduce feelings of hunger, often leading to a lower caloric intake.
Quality sleep is another cornerstone of Ariana Grande’s health and weight loss strategy. Research consistently shows that adequate sleep is essential for weight management, as it affects hormones that regulate hunger-ghrelin and leptin. Lack of sleep can lead to increased appetite and cravings for high-calorie foods. Ariana also emphasizes the importance of a regular sleep schedule, aiming for consistency in bedtime and wake-up times.
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Support System and Personal Accountability
Ariana Grande attributes a significant part of her success to the encouragement and motivation she receives from her close circle of family, friends, and wellness professionals. Ariana emphasizes the importance of surrounding oneself with a supportive and positive community. Whether it’s sharing progress, seeking advice, or simply finding comfort during challenging times, having a solid support system provides a foundation of strength and encouragement. The presence of a supportive community can significantly impact one’s motivation and ability to persist through the ups and downs of weight loss.
Alongside the support of her community, Ariana Grande’s weight loss journey is also marked by her commitment to personal accountability. Ariana practices self-reflection and sets clear, achievable goals, tracking her progress and staying true to her commitments. Ariana shares that tools such as journaling, fitness trackers, and regular check-ins with her support team are part of her strategy to maintain accountability.
A Week in the Life: Experimenting with Ariana's Routine
One individual, Farrah, documented her experience trying to follow Ariana Grande’s diet and workout routine for a month. This involved adopting a vegan diet, focusing on leg exercises, and incorporating arm and ab workouts.
The Diet
Farrah used a meal subscription service called Purple Carrot, which is entirely plant-based, to navigate the initial challenges of vegan cooking. She incorporated Japanese breakfast porridge with barley, mushrooms, carrots, celery, red pepper, leeks, and scallions, seasoned with coconut aminos. However, she faced challenges sticking to the vegan diet, succumbing to temptations like cheese and ice cream. She also experimented with making "ground taco meat" from tofu, adding spices like chili pepper, garlic powder, onion powder, cumin, and salsa. She discovered a shredded mozzarella vegan cheese and Siete's cashew "queso," which she enjoyed.
The Workout
Farrah followed Ariana's focus on leg exercises, including walking lunges and glute bridges. She added arm exercises like arm circles, tricep lifts, and arm raises with 3-pound weights. Initially, she experienced significant soreness, particularly from lunges and reverse lunges. However, her legs gradually adjusted to the workout.
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Challenges and Discoveries
Farrah encountered challenges in hitting her step goal due to her desk job. She also identified salt intake as a potential cause of bloating. Despite the challenges, she saw slight changes in her body by week four and learned to enjoy the routine.