Melania Trump, the former First Lady of the United States and a former supermodel, has always garnered attention, not only for her fashion choices but also for her overall health and figure. At 55, she maintains a physique that sparks curiosity about her wellness habits. While she has generally kept her routine private, insights from interviews, reports, and those close to her reveal a consistent and disciplined approach to diet and exercise.
A Glimpse into Melania's Fitness Philosophy
Melania Trump's approach to health is characterized by consistency, discipline, and a focus on natural methods. She reportedly does not rely on personal trainers or intense boot camps. Instead, she incorporates exercise into her daily life and adheres to a strict, fruit-based diet. She prioritizes a healthy lifestyle, emphasizing the importance of self-care for overall well-being.
Exercise Regimen: Integrating Activity into Daily Life
Melania's exercise routine is not about grueling gym sessions but about incorporating physical activity into her daily life.
Ankle Weights: A Subtle Way to Tone
One of Melania's unique habits is wearing ankle weights while doing chores around the house. This low-impact method allows her to stay toned without dedicating extra time to formal workouts. While this is a fun way to add low-level resistance to daily movement, experts worry that this might not be enough.
Pilates: Core Strength and Posture
Pilates is a regular part of Melania's weekly routine. This exercise method helps maintain her posture, improve core strength, and promote smooth, controlled movements.
Read also: Why Trump never sported a beard or mustache.
Tennis: Cardio and Coordination
Tennis is another activity Melania enjoys, particularly at Mar-a-Lago, where she plays with focus and determination. Tennis is great for cardiovascular health, agility, and coordination. It's multidirectional, which keeps joints and connective tissue engaged.
Dietary Habits: A Fruit-Focused Approach
Melania's diet is a cornerstone of her health regimen, emphasizing whole foods, particularly fruits, vegetables, and lean proteins.
Seven Fruits a Day: A Colorful Diet
In an interview with Inside Edition, Melania mentioned eating about seven pieces of fruit every day. While fruit is great for fiber, antioxidants, and hydration, consuming seven servings a day can spike blood sugar, especially with higher-glycemic fruits like pineapple or grapes. Experts recommend choosing lower-glycemic fruits or pairing fruit with protein or healthy fats to slow digestion, and being mindful of timing. The best time for higher-glycemic fruits is after working out.
The Morning Smoothie: A Nutrient-Packed Start
Melania reportedly starts her day with a smoothie packed with nutritious ingredients like spinach, celery, carrots, blueberries, a splash of OJ, flaxseed, and low-fat yogurt without any sugar. This combination provides essential vitamins and minerals to fuel her mornings. Breakfasts are colorful, with sliced banana, pineapple, raspberries, and blueberries often on her plate.
Avoiding Processed Foods and Specific Ingredients
Melania avoids processed foods and fried dishes. She also reportedly dislikes onions and artichokes.
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Moderation and Occasional Indulgences
While Melania generally adheres to a strict diet, she allows for occasional indulgences, including dark chocolate and even the “occasional” scoop of ice cream. However, she emphasizes moderation.
Importance of Protein
"Everyone wants to throw around 'clean eating' and say they are consuming fruits and vegetables, but it is more important to prioritize protein as well and look at the entire macronutrient content," experts say. Melania's diet also reportedly includes strategic portion sizes, and she's said to enjoy dark chocolate and ice cream sometimes. One of her favorite meals is the chicken parmesan at Trump Tower's John-Georges, and the protein aspect here bodes well. "Protein should be a priority, especially at her age. She should aim for at least 1.6 to 2.2 grams per kilogram of bodyweight daily.
The Truth About Plastic Surgery Rumors
Melania has consistently denied having undergone plastic surgery. In a 2016 interview with GQ, she stated that she has never had Botox or fillers. She attributes her youthful appearance to a healthy lifestyle, good skincare, and genetics, citing her mother's graceful aging as her goal. “People say I’ve had all these procedures for my face. I didn’t do anything,” she told GQ. “I live a healthy life, I take care of my skin and my body."
Expert Perspectives on Melania's Routine
Experts emphasize the importance of prioritizing protein and strength training, especially for women over 50.
The Need for Protein and Strength Training
While Melania's fruit-focused diet provides fiber and antioxidants, experts note the importance of adequate protein intake, especially as women age. Experts recommend that Melania should aim for at least 1.6 to 2.2 grams of protein per kilogram of bodyweight daily.
Read also: The Hoxsey Diet
Counteracting Age-Related Muscle Loss
Experts note that by 55, sarcopenia, which is age-related loss of muscle, can accelerate, and bone density can decline 1% or more each year. To combat this, they highlight the importance of training major lower-body lifts with exercises like squats, deadlifts, hip thrusts, lunges at least three times a week, which boosts bone mineral density along with increasing muscle mass.
Staying Updated on Melania Trump
For those interested in staying updated on Melania Trump's latest public appearances and activities, various news sources provide coverage of her life and work.