Kate Middleton Diet and Workout

Many people have been emailing me asking how Kate Middleton stays in shape. Here is the information you have been asking for on Kate’s diet and exercise routine, plus how you can get a similar look for yourself! (FYI – we also did a post on Pippa Middleton’s Butt Workout as well – don’t miss it!)

Kate Middleton was born January 9, 1982, in Reading, Berkshire, England to Michael and Carole Middleton. (Note: Both of Kate parents started out life as normal working people (in the flight industry) but grew to become self-made millionaires through the creation of a party supply catalog business called Party Pieces.)

Kate Middleton Body Type Breakdown

Kate is relatively tall and thin for a woman, about 5ft 10in, and ranging from 115 to 130lbs depending on who’s report you believe. (FYI – about the same weight and height as Gwyneth Paltrow.) Kate measurements are reportedly 30in – 23in- 33in- these measurements would make Kate a US size 2. If you look at pictures of Kate you can see she has a athletic frame with a pretty low level of body fat. If I was to guess I would think under 20%. Because Kate is pretty tall, she can carry a little more muscle and still look long and lean (because taller women have longer limbs, torso, etc.) A shorter woman with the same amount of muscle would probably look a little more bulky.

Kate Middleton Diet

Friends say that Kate Middleton views food as fuel for her activities and eats healthy pretty much all the time.

Here is a typical daily diet for Kate:

Breakfast: Oatmeal, mueseli (this is like a mixed grain oatmeal plus plus/nuts combined with yogurt), or wholegrain toast, tea. Estimated calories: 150.
Mid Morning Snack: Fruit or handful of nuts. Estimated calories: 100.
Lunch: Salad with lean meat (chicken, turkey, or tuna.) Estimated calories – 400? (depending on salad dressing.)
Dinner: Steamed salmon or chicken with a very large side of cooked vegetables and/or salad. Estimated calories: 600.
After Dinner Snack/Dessert: Dark chocolate (one square) or fruit salad and Greek yogurt. Estimated calories 100-200.

Daily total: 1350-1450. Of course, this is just an estimate on my part of portion sizes (which wasn’t described) and assuming oils and fats were avoided. If salad dressing is added or vegetables have a light coating of oil or butter, this could add in as many as 400 calories. Plus, beverages are also not listed. Anything other than water would have about 100 calories per serving.

1400 calories can be a good range for an average woman to target when she is actively trying to lose weight. Most people are not as active as they think (burning only 200 calories during an average workout) and they tend to overshoot their daily calories diet (1400 ends up being more like 1600 in reality…) 1400 would be on the low side for a maintenance diet for anyone who is not very short or very inactive, or both.

On the other hand, eating low a few days per week is what will allow you to indulge in a few evening or weekend splurges without adding extra weight over time. Someone like Kate would probably have many “eating out” type commitments every week. This could lead to slow but steady weight gain as fancy dinners tend not to be full of health food. Keeping one’s diet down to the healthiest of foods when not required to eat out is probably key to staying thin while being a glamorous globe trotting celebrity.

Kate Middleton Diet for the Wedding

Kate was looking noticeably thinner than usual in her wedding dress. Some of this can probably be attributed to pre-wedding nerves – however, I think it goes without saying that Kate Middleton definitely dieted down for her wedding (I mean, come on – this wedding was shown on TV around the world!)

Click here to read the post I put together on how smart celebrities kick their diets into gear to lost fat fast (but safely) a few weeks before special events – and how you can too!

Kate Middleton Workout

Kate has always been lot more active than the average woman. In college she was captain of her field hockey team. Field hockey is physically very similar to playing soccer in that you play a 70 min game where you have to go from constantly walking/jogging to periodically sprinting at max speed in order to chase the ball. Your average field hockey game amounts to the equivalent of a one hour aerobic interval training session – that’s going to burn a lot of fat and calories (about 472 calories burned per hour played for a 130lb woman.)

Unlike soccer, field hockey is also a full body sport. Your legs will get a crazy workout simply from all the sprinting and directional changes. Your upper body also gets a great workout every time you shoot and pass the ball.

This doesn’t even count the time per day spent at team practices. I would expect training was an hour or two per day 3-5 days per week. This is frankly, more than most of us spend at the gym.

On top of field hockey, Kate is also an avid skier (burns about 400 calories per hour!) trained to row the English Channel, and is thought to also enjoy playing squash, cycling, running, yoga, and hour long workouts!

That’s right, on top of all that Kate still works out in the gym nearly every day.

How to Get a Body Like Kate Middleton’s

Lets assume sports are not your thing. You can still get the same look through diet and exercise. Here are the key points – get your body fat down to a fairly lean level. This is priority number one as excess body fat will ruin the “long lean” look you are going for. The best way to lose body fat is through diet. Its honestly just more efficient and reliable to reduce the calories you eat rather than burn them in the gym. Check out this post on three simple ways to eat to lose weight.

The Workout

Kate has a nicely toned athletic figure with some visible muscle, but not too much. Most women are not as tall as Kate and as such, may not be able to carry quite as much muscle tone without feeling bulky. If you want to get a similar look, I recommend you focus on weight lifting workouts designed not to bulk you up but rather slim you down – the best method I have found for this is cardio weight circuits.

Fast paced cardio weight intervals work really well to get you fit and burn calories without bulking you up (or giving you repetitive stress injuries like jogging would). Click here to read my post on how you can burn more fat and sculpt lean muscle doing three 30 min cardio weight circuits per week (video examples included!)

Another good method for getting that long and lean look is by following a workout program designed to help you add muscles in the places you want (lift the butt and sculpt the arms) without adding bulk where you don’t – like the waist and thighs. One of my favorite programs for this is Visual Impact for Women.

Visual Impact specifically addresses:

• Methods to avoid getting too bulky while still lifting weights.
• Contrary to many women’s “fitness” programs – debunks the myth that lighter weights and higher reps will prevent you from getting bulky.
• Debunks the myth that more muscle will dramatically increase your fat burning capability.
• And finally calls into question the idea that eating lots of small meals will somehow increase your metabolism.

Check out my review for more details on how the program works.

Cardio

These days cardio is not trendy like it used to be. In may ways – this is a *really* good thing. A lot of women found that relying on cardio alone was just not effective for fat loss. Traditional slow steady cardio works initially but overtime, most people find they have to do longer workouts to maintain the same results let alone lose more weight. This ends up being really frustrating as most people don’t want to spend 2 hrs per day on a treadmill.

Does this mean cardio is a waste of time? No! Cardio can be a really useful tool (but remember – a secondary tool compared to diet) in burning body fat and increasing your metabolism when used correctly. Click here to read my post on how to do cardio the *right* way. Hint – the secret is to increase how hard you work, not how long you workout.

Thanks for stopping by! Don’t forget to check out – Pippa Middleton’s Butt Workout, and Visual Impact for Women (review here) if you want more information on the programs mentioned in this post.