Selena Gomez Weight Loss Diet And Workout Plan

Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Selena Gomez was fat-shamed in 2015 while she was on vacation in Mexico. Her Instagram pictures showed her womanly curves, but she became a target of internet trolls and was called “fat.” True, Selena’s food choices were unhealthy. But she was diagnosed with Lupus, the side effects of which are depression and anxiety, leading to emotional eating (1), (2).

Soon after, Selena took her physical and mental health seriously and changed her habits. Today, we see a toned, curvy Selena, oozing confidence, supporting and inspiring people who have a mental illness. Here’s a peek into her diet and exercise routine that will sit well with your busy life. Scroll down!

Selena Gomez Weight Loss Diet

For a year, Selena worked on her diet and lifestyle to get better. Amy Rosoff Davis helped Selena by helping her to make the right food choices and changing her lifestyle. Here’s a look at Selena Gomez’s diet chart.

BreakfastScrambled egg burritos, chorizo. rice, avocado, and beans Or Granola and full-fat Greek yogurt
LunchTurkey, beans, and avocado with a light dressing made of olive oil, red wine vinegar, lemon juice, and Dijon mustard
DinnerTeriyaki bowl with Asian marinated chicken or salmon, cucumber, avocado, rice, and teriyaki sauce Or Sushi
SnacksFreshly pressed juice made of cucumber, kale, ginger, and carrot

Diet Tip – Incorporate more whole foods and organic foods into your diet. Try intermittent fasting or the fast metabolism diet to lose weight.

Foods To Eat To Lose Weight

Veggies –Spinach, broccoli, bok choy, Chinese cabbage, peas, lettuce, radish greens, rocket spinach, asparagus, squash, cauliflower, bottle gourd, bitter gourd, pumpkin, chives, scallions, onion, ginger, garlic, carrot, beetroot, parsnips, cabbage, collard greens, okra, eggplant, tomato, etc.

Fruits – Apple, watermelon, grapefruit, lemon, tangerine, orange, mango, plum, pear, pineapple, banana, cherry, strawberry, blueberry, raspberry, blackberry, pluot, etc.

Nuts And Seeds – In-shell pistachios, almond, pecan, macadamia, walnut, flaxseed, sunflower seeds, pumpkin seeds, chia seeds, etc.

Grains – Brown rice, oatmeal, whole wheat, multi-grain bread, whole-wheat pasta, and whole wheat bread.

Proteins – Chicken breast, mushroom, mackerel, salmon, tilapia, tuna, carp, tofu, lentils, kidney beans, peas, chickpeas, soy chunks, etc.

Dairy – Milk, yogurt, cheese, and buttermilk.

Fats And Oils – Olive oil, rice bran oil, flaxseed oil, flaxseed butter, ghee, peanut butter, sunflower butter, and low-fat mayonnaise.

Beverages – Water, freshly pressed fruit and vegetable juice, and coconut water.

Herbs And Spices – Cumin powder, coriander powder, garlic powder, thyme, rosemary, dill, fenugreek seeds, star anise, cardamom, clove, mace, nutmeg, cumin seeds, cinnamon, bay leaf, etc.

Foods To Avoid

  • Chips
  • Candies
  • Salted nuts
  • Unlimited alcohol
  • Pastries
  • Pizza
  • Packaged fruit and vegetable juice
  • Energy drinks
  • Milk chocolate
  • Canned foods
  • White bread
  • Packaged soups
  • Cold cuts of meat
  • Processed meat like sausage, salami, etc.
  • Ready to eat foods
  • Prepackaged pasta
  • High-fat salad dressing
  • Soda
  • Cookies
  • Ketchup and sauces

Apart from keeping off potentially harmful foods, Selena also trained with Amy Rosoff. Here’s her exercise routine.

Selena Gomez Exercise Routine


Here’s what Amy Rosoff has to say about Selena’s workout routine. “If you keep your same-old routine, you will most likely get bored and wind up skipping the gym. Working out should be a part of your lifestyle, not an obligation or burden. Make your workouts fun by keeping it fresh and doing something different each day. Selena and I do everything from Pilates to hiking to dance cardio to circuit training to yoga and spinning—the list goes on. But no matter what the workout is, we always make time to stretch. It keeps your muscles long and lean, improves your performance, helps your joints, and enables your muscles to work to their best ability. Also, it feels really good.“

Here’s what you can do.

Monday (20 mins)Warm-up + spot-jogging / jogging + lunges+squats+jumping jacks+stretch
Tuesday (20 mins)Warm-up + jumping jacks+lunges+squat+crunches+push-ups+jogging + stretch
Wednesday (30-45 mins)Warm-up + Circuit training
Thursday (60 mins)Warm-up + Pilates
Friday (60 mins)Rest
Saturday (60 mins)Warm-up + yoga +

Amy Rosoff Tip – “Keeping fit, eating healthy, and loving yourself are all tied together. When you feel good physically, you want to eat healthily, and when you take good care of yourself, you are happy. When you are happy, results come fast!”

There’s more to weight loss than just eating good and exercising. Here’s what made Selena lose weight successfully.

Selena Gomez Weight Loss Secrets

selenagomez / Instagram

#Never Weigh Yourself

Amy Rosoff said, “I never weighed her. I don’t believe in scales – I just don’t think it’s healthy.” This is just a dream statement coming from a weight loss coach for all those who love food. But hear her out, “But ultimately, the body that eats well and works are going to look better because it’s healthy.” The take-home message is, you don’t need to weigh yourself but weigh your food choices.

#Do Not Starve Yourself

Starving yourself or not eating for a prolonged period will slow your body’s metabolism. The brain thinks there’s a famine and a dearth of food, and the cells start to store the food as fat instead of using it as energy. Hence, you will gain weight if you starve yourself.

Amy shares what she believes in. She adds, “I want to live my life like a French person. I don’t believe in depriving your self, but I also believe in moderation. Life is too short not to enjoy food.”

Try eating in moderation and slowly. This way, you will not only enjoy all kinds of food but also keep your weight in check.

#Drink Water

Water is the best drink for you. It helps maintain healthy pH, flushes out toxins, keeps the metabolism active, etc. You must drink at least 3-4 liters of water every day.

#Switch To Whole Foods

There was a time when Selena Gomez would just live on fast food, fries, burger, peanut butter cups, candies, etc. After Amy took charge of her diet and workout routine, Selena switched to whole foods and ditched her old habit of surviving on fast food.

Amy Rosoff says, “I would walk into the tour bus and smell fast food, throw it in the trash, and hand her a carrot and hummus.” Changing Selena’s eating habits has helped a lot in shaping her physique, Amy said. “She responds really quickly. We would do barely any ab exercises and two days later, I’m like, ‘Whoa!’”

Ditching fast foods can make you lose weight. Restock your kitchen with veggies, fruits, nuts, herbs, healthy fats, proteins, etc. and cook your meal at home to lose weight.

#Do A Mixed Workout

Amy said, “I’ve always believed the best way to keep your muscles active is to mix it up. We switch things up almost every day.” You must keep your body fit and active by doing a mix of cardio, pilates, strength training, yoga, etc. This will prevent your body from getting bored and getting too familiar with the exercises. You will lose weight faster when you surprise your body every alternate day by doing a different type of exercise.

#Stretch A Lot


Stretching is best for no-workout days. It will help improve blood circulation, keeps your stress away, and help you build muscle strength and increase flexibility.

#Show Me Your Moves

Dancing can help you get a healthy dose of cardio, and you will also start to feel good after you dance. So, put on your dancing shoes and just dance, with or without company.

#Build Healthy Body Image


Your body image in your mind can have a huge impact on how you feel about your body and yourself. Amy says, “When you feel good, you exude confidence, and you feel strong and healthy. You wear it well inside and outside of your skin.”

#Give Yourself Time

Put that phone down and just unwind. Stress and constantly being on the run can make you gain weight. Sit down, relax, and breathe in the moment. You can also do things that you love to do or start a new hobby. The basic agenda should be to give yourself time and be happy with yourself.

This is how Selena Gomez battled her negative lifestyle choices. Now, she is beaming with happiness and energy. You too can follow these easy rules and turn your life around. Take charge now and focus on your weight loss goals. Cheers!


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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.