Bella Hadid, a renowned American fashion icon and supermodel, is admired for her fit physique and confident presence on the runway. Many are curious about how she maintains her supermodel figure. The secret to achieving a body like Bella Hadid's isn't as unattainable as you might think. It involves a combination of a well-planned diet, a consistent workout routine, and a balanced approach to overall well-being.
Bella Hadid: A Profile
Isabella Khair Hadid, sister of Gigi Hadid and daughter of Yolanda Hadid, was born on October 9, 1996. She began her modeling career at 17, debuting at New York Fashion Week in 2014. Since then, she has walked for numerous prestigious brands, becoming a social media sensation and fitness inspiration.
Weight Fluctuations
At the start of her weight loss journey, Bella Hadid weighed around 140 pounds. In an interview with People magazine, she mentioned, “I have lost weight and gained weight. My weight fluctuates so much. I really didn’t mean to [lose weight]. Like I want boobs. I want my ass back. But it’s not my fault. My weight fluctuates and so does everybody and I think that if people are gonna judge, that’s the worst you can possibly do because everybody is different.” Factors such as coffee and water intake, sleeping habits, medications, and diet can influence weight fluctuations.
Struggle with Lyme Disease
In 2012, Hadid was diagnosed with Lyme disease, which is transmitted through infected ticks. This disease can cause flu-like symptoms, exhaustion, and joint pain. Despite this challenge, Bella has remained determined and continued to pursue her career.
Nutrition: The Cornerstone of Bella's Physique
Bella Hadid's nutritionist, Dr. Charles Passler, emphasizes a diet high in protein and moderate in carbs. This approach helps her maintain lean muscle mass while providing the energy needed for her demanding schedule and rigorous workouts. Bella doesn't follow overly restrictive diets or eliminate entire food groups; instead, she focuses on quality nutrition and enjoys occasional treats. Protein is the cornerstone of her nutrition strategy, appearing in every meal and snack.
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A Day in Bella's Diet
Here's a glimpse into what Bella Hadid typically eats in a day:
- Breakfast: Eggs and sausage, or an egg sandwich on a plain bagel.
- Lunch: Salmon with vegetables, pasta, or chicken with brown rice.
- Snacks: Celery sticks with cashew butter, fresh berries, baby carrots, and hummus. Green juices and ginger shots are also staples.
- Dinner: Sautéed kale or other light, nutritious options in the early evening.
The Importance of Protein
Bella focuses on protein quality. Eating more protein than the recommended dietary allowance may help in reducing body weight, decreasing fat mass, enhancing body composition, and preserving fat-free mass (5). Further, protein may have a modest satiety effect on your body which provides a feeling of being full. Our contributor Kelsey Costa, RDN and nutrition research specialist, elaborates, “A high-protein diet contributes to weight loss primarily by enhancing feelings of fullness, which in turn, curtails overall calorie consumption. This is largely due to protein's influence on the hormones ghrelin and leptin, which are key in managing hunger and satiety signals. Moreover, protein utilizes the highest energy for digestion, absorption, and nutrient disposal - a process known as the thermic effect of food - leading to a higher calorie burn and further supporting weight loss efforts.” Eventually, this ensures that you are consuming fewer calories which leads up to weight loss (6).
Strategic Snacking and Hydration
Between meals, Bella maintains steady energy with smart snacks like celery sticks with cashew butter, berries, baby carrots, and hummus. She also drinks green juices and ginger shots throughout the day to feel energized. Hydration plays a central role in Bella's energy management; she drinks water consistently throughout the day.
Early Dinner
Bella eats dinner earlier rather than later, often choosing light, nutritious options like sautéed kale. This gives her body plenty of time to digest before bed, which might help recovery and prevent the discomfort that comes from sleeping on a full stomach. She finishes eating her dinner by 7:30 PM every day. According to research, eating late at night is associated with obesity and a high risk for diabetes (8).
Workout Routine: Intensity and Variety
Bella maintains a consistent training schedule, working out 3-5 times per week during normal periods. When preparing for major fashion shows or photo shoots, she might increase to daily sessions, sometimes training twice daily. Behind Bella's sculpted body is a well-planned workout routine that mixes intensity with variety. Her fitness regimen includes a mix of cardio exercises along with strength training. The model mixes exercises like Pilates, boxing, yoga, running, weight exercises, and more in her fitness schedule.
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Boxing: The Core of Bella's Fitness
Boxing is the core of Bella's fitness routine. It gives her full-body conditioning while building functional strength. Working with trainer Rob Piela at Gotham Gym, she does boxing-specific drills that develop coordination, power, and cardiovascular conditioning all at once. Her typical boxing session includes technique work on pads or bags, followed by bodyweight exercises that complement the boxing movements. The high-intensity nature of boxing helps Bella get those toned arms and defined core that have become her signature look. Beyond the physical benefits, boxing builds mental toughness that helps in Bella's professional life.
Cardio and Strength Training
Cardio plays a huge role in Bella's fitness program, with most sessions starting with 20 minutes of running. This consistent cardio work helps maintain her lean physique while building the stamina needed for long fashion shows and photo shoots. During really intense prep periods, Bella might increase her cardio frequency, sometimes fitting in multiple sessions per day.
Beyond cardio and boxing, strength training is essential to Bella's fitness routine. Her workouts typically include bodyweight exercises like planks, lunges, and squats plus targeted resistance work that sculpts her signature long, lean muscles. Core strength gets special attention in Bella's workouts, with varied exercises targeting all parts of her abs. This complete approach to core training helps her amazing posture on the runway while providing functional strength for everyday life.
Bella Hadid’s workout begins with stretching, post which she likes to train for about two to three hours daily. When the model is preparing for a fashion show, she usually increases the number of training hours in the gym.
Sample Workout Routine
Rob Piela created the famed 25-minute Bella twins’ workout routine which includes three minutes of boxing and one minute of leg-focused strength training exercise. According to research, strength training combined with diet may be beneficial in significantly reducing body fat and preserving lean mass (9). Here is the Bella Hadid weight loss workout routine which the model adheres to every day.
Read also: Supermodel Workout Routine
- Squats: 20 reps
- Plie Squats: 12 reps on each side
- Donkey Kicks: 12 reps on each side
- Banded Squat Walks: 12 reps on each side
Warm-up and Cool-down
Every good workout starts with proper preparation, and Bella's training sessions are no different. She typically starts with dynamic stretching to increase blood flow to muscles and prepare joints for movement. These active warm-ups might include leg swings, arm circles, and torso rotations that copy movements she'll do during the main workout. After dynamic stretching, Bella often adds light cardio to further raise her heart rate before the main workout begins. Something she considers just as important as an intense workout is a post-workout warm down.
Variety and Enjoyment
Variety is key in Bella's fitness approach. It prevents plateaus while keeping workouts fun. By regularly changing exercises, intensities, and formats, her body keeps responding positively to training. Apart from traditional gym workouts, Bella adds activities like hiking, swimming, and Pilates when her schedule allows. These complementary exercises provide active recovery while developing different movement patterns that support overall fitness. Bella does not believe in following the same set of exercises every day and prefers having fun with her trainer even in the gym.
SOLE Fitness Equipment: Train Like Bella
SOLE Fitness offers top-quality exercise equipment designed for home and gym use, helping you incorporate elements of Bella's workout into your routine:
- SOLE Treadmills (F63, F80, TT8): Feature Cushion Flex Whisper Deck technology that reduces impact by 40%, perfect for those 20-minute interval runs that kick off her workouts.
- SOLE SRVO: With a sleek, compact design and motorized resistance system, this innovative weightlifting solution makes strength training effortless and efficient.
- SOLE SW155 Adjustable Dumbbells: Their 10-55 pound range perfectly suits the higher-rep, moderate-weight approach she uses to build definition without bulk.
- SOLE Ellipticals: Provide a full-body, low-impact workout that complements boxing training. The arm handles let you practice punching motions while getting your heart rate up.
- SOLE Rower: With dual magnetic and air resistance, this rower ensures a smooth, quiet experience.
- SOLE Equipment Mat: Transforms any space into your personal training zone for bodyweight exercises, so you can do those planks, lunges, and core moves that are staples in Bella's routine.
- SOLE+ App: Rounds out your Bella-inspired training with guided workouts mixing cardio, strength, and HIIT formats.
Mindset and Lifestyle
Bella's approach to fitness goes beyond just workout routines. She maintains a disciplined approach to nutrition but doesn't follow overly restrictive diets that eliminate entire food groups. Her eating pattern focuses on protein-rich foods, lots of vegetables, and strategic carb inclusion instead of complete carb elimination.
Balance and Flexibility
Bella is all about the carb-filled pleasures. She is for freedom when it comes to her diet, especially when she’s off duty. "If you want to have a piece of bread, go have a piece of bread," she told People after the 2016 Victoria’s Secret Fashion Show.
Consistency and Determination
Bella manages to push herself and complete her fitness regimen. She shared, “Put in 100% from the start to the end of a workout. There is nothing better than to push yourself to the limit, while making the most of it. Going to the gym for two hours with only 50% motivation is the best way of erasing the feeling of accomplishment and well-being that boosts self-confidence that you get from a workout.” Following this workout routine daily while eating healthily may have helped Bella Hadid to lose the extra pounds.
Bella Hadid's Weight Loss Journey: A Summary
Bella Hadid’s body transformation and weight loss from 140 pounds to 120 pounds has been possible because of these habits and a diet plan combined with disciplined workout sessions. The effective combination of diet and exercise helped the model lose about 20 pounds. The secret to Bella Hadid weight loss has been adhering to a strict healthy diet and working out regularly. With this technique, the model was able to shed 20 pounds and downsize from 140 pounds to 120 pounds. She followed a high-protein diet and combined cardio with strength training to facilitate greater weight loss. But she didn’t compromise on her favorite foods.