Hilary Duff Workout and Diet

Entertainer
Born: 1987

Originally from Texas, Hilary Duff and her older sister took singing, acting and ballet lessons as children, and went on to perform in local theater and ballet. In 1993, their mother moved them to California to advance their increasing interest in show business. They appeared in many commercials, modeled clothes and found minor acting roles. Duff’s big break came in 2001 when she was cast in the title role of Lizzie McGuire. Her film debut came in 2002 with Human Nature, and in the fall of the same year, she released a record album called Santa Clause Lane. Duff’s subsequent albums have gone platinum and gold. She took on the role of executive producer for the tv film Beauty & the Briefcase which had record viewership. She has also co-authored a fiction trilogy that hit the New York Times bestseller list. Duff has fashion lines and invests in various businesses including children’s products and makeup. She has a son from her first marriage to NHL player Mike Comrie and a daughter with musician Matthew Korma whom she married in 2019. She has millions of followers on social media. Duff is 5 feet 4 inches tall and weighs about 120 lbs.

Known For:

Hilary Duff’s Diet

Summary

Duff struggled to take the weight off after giving birth to her first child. She said a full year later, she still hadn’t bounced back and that it took a lot of hard work and dedication to lose the weight. She did so by cutting out her vices for a period of time and managed to lose about 50 lbs. After her second child was born, she started following a diet in which she counts macros. It has a balanced approach which she likes, as opposed to not being allowed to eat carbs. These days, she makes healthy eating a family affair and cooks things that her kids will eat but that are also good for her such as lean animal protein, plenty of veggies and whole grains quinoa. She also eats dinner early and has a ‘no snack’ rule after 6 pm.

Estimated Macros

  • Low-Medium Carbs 20% 20%
  • Medium Protein 40% 40%
  • Medium Fat  40% 40%

Diet Details

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Prep Like a Pro

Duff says one of the things that helps her stick to a clean eating plan is to have the healthy stuff ready in advance. That way, she has no excuse to dive into the junk.

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Count Your Macros

Duff’s macro diet doesn’t cut out anything such as carbs or fat. Instead, the focus is on eating the right amounts of each. She lost about 10 lbs. on this diet, and said for the first time, she actually enjoyed dieting because she didn’t feel deprived.

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Shake It Up

For breakfast, Duff makes shakes out of fruit, veggies and egg white protein or for a dose of fiber and healthy fat, she might have oatmeal with almond butter.

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Time Sensitive Eating

Duff has discovered the magic of intermittent fasting. She has a rule that she must be done eating by 6 pm every night. Intermittent fasting offers many benefits including autophagy which is a process by which the body breaks down and rebuilds cells.

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Don’t Sweat the Small Stuff

Duff makes an effort to eat healthy foods, but she doesn’t deny herself the occasional adult beverage.

What to Eat

R

Egg Whites

R

Almond Butter

R

Oatmeal

R

Fruit

R

Lean Animal Protein

R

Veggies

R

Quinoa

R

Dandelion Tea

R

Everything in Moderation

What to Avoid

Q

Refined Sugar

Q

Processed Foods

Q

Junk Food

Q

Hydrogenated Fats

Q

Artificial Additives

Q

Chemical Ingredients

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Duff on Losing Post-pregnancy Weight

‘It was so hard for me…It takes a lot focus and dedication.’

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Duff on Mer Macro Diet

‘With the macros it’s cool because I haven’t had to cut anything out that I love. It’s just about making sure my body is getting the right amount of protein and fat and carbohydrates — and then I get to choose what those are.’

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Duff on Healthy Eating

‘I cook for [my son] all the time, so if I don’t have stuff on hand that’s healthy for me, I’ll just clean up his plate, and that’s not a good look.’

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Duff on Carbs

‘I love a sandwich more than anything in life, but I don’t get to eat them all the time[…]’

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Duff on not Eating After 6 pm

‘I would be in bed by, like 8. I had to or else I would be tempted to creep downstairs and be a little mouse.’

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Duff on Deprivation

‘I also like to eat food and drink drinks and enjoy life.’

Hilary Duff’s Fitness Routine

Weekly Routine

Daily Dose

Duff works out 4-5 days a week, doing a mix of cardio, strength training and classes. She is religious about her workouts and hits them hard.

Get Classy

Duff takes lots of different classes: climbing, AKT and Orangetheory as well as Pilates.

Just Do It

Duff isn’t the biggest fan of hitting the gym, but she is committed because of the physical and mental benefits it offers. She uses an app to keep track of her gym sessions.

Roll With It

Duff uses a foam roller to prevent post-workout muscle soreness that might otherwise prevent her from going back to the gym the next day.

Train With a Pro

Duff works with a trainer for her strength and circuit training. She does a lot of kettlebells, squats, deadlifts and medicine ball slams.

Lower Body Focus

Duff considers herself to be a muscular person. She focuses on strengthening her legs and glutes, rather than worrying about being skinny.

Bookend With Cardio

Duff starts and ends every session with a cardio routine, usually on a StairMaster or treadmill.

Exercise Style

Z

A Hilary Duff Routine

Work out 4-5 days/week.

Cardio warm up: Run, use a treadmill, StairMaster, or cardio of your choice.

Strength train: Do squats, deadlifts, kettlebells, medicine ball slams a few times/week.

Finish with more cardio.

Cool down: Use a foam roller, esp. on legs.

At Home Workout
Jumping jacks
Pushups
Triceps dips
Squats

Take a class such as Pilates, climbing, dance, or anything that speaks to you. Even if you can’t make it to the gym, do something every day.

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Duff on Looking Good

‘I care about taking care of myself and being in a good mental place, and working out really helps that[…]’

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Duff on her Rear End Routine

‘I’ve been working so hard on my bum lately. I’ve been doing crazy, crazy amounts of squats…[It] literally changed my whole butt…It’s made it so much higher than it was, so I’m loving that.’

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Duff on Starting & Ending with Cardio

‘I do a lot of strength-training stuff…I’m a pretty strong little gal.’

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Duff on Stretching

‘I keep a foam roller under my bed and it’s changed my life.’

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Duff on Pushing Through

‘I don’t really love to work out. I just do it because I have to.’

Hilary Duff’s Supplements

Dandelion Root Tea

Dandelion Root Tea

Duff drinks dandelion root tea as a part of her health regimen. It is a natural diuretic, high in antioxidants, detoxifies and helps regulate blood sugar. It also improves skin health, offering relief from infections and irritation including eczema.

Get it here

natural sleep aid

Natural Sleep Aid

Duff sometimes needs help winding down and takes a natural sleep aid supplement that contains magnesium, vitamin B6 as well as l-theanine and GABA.

Get it here

Apple Cider Vinegar

Apple Cider Vinegar

Duff takes a shot of apple cider vinegar every morning which aids digestion and manages blood sugar levels. It may also help shed excess weight.

Get it here

Coconut Oil

Coconut Oil

Coconut oil is a superfood that offers benefits for your body inside and out. Duff uses it as a lotion, makeup remover and does oil pulling which improves dental health. Coconut oil also promotes fat-burning, reduces hunger, and improves brain and heart function.

Get it here

Hilary Duff’s Lifestyle

Animal House

If hubs is away, Duff loves to sleep surrounded by her pets.

Musical Ties

Duff and now-husband Matthew Koma met while working on Duff’s album Breathe In. Breath Out.

Homeschooled Heroine

Due to her early start in show biz, Duff was homeschooled from age 8.

Cook by Osmosis

Duff has dozens of cookbooks that she loves to read through, but says she almost never actually makes a recipe from them.

Giving Back

Duff donated $250,000 to support the relief effort of Hurricane Katrina. She has also helped out with various charities for children and animals, including Kids with a Cause.

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Duff on her Life

‘It sounds cheesy, but I think my life’s kinda like a fairy tale. I worked really hard, but I’m very, very lucky too.’

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Duff on Perfection

‘I don’t put a ton of pressure on myself to be, like, perfect.’

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Duff on her Love of Animals

‘I always wanted to be a veterinarian when I was younger, but then I figured out that animals actually die there, so that was not the job for me.’

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Duff on her Love of Clothes

‘I can’t control myself. I have a huge fetish for shoes and clothes and make-up. I’m the kind of person who doesn’t like to wear things over and over again.’

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Duff on her Curiosity About the Unknown

‘I have always been interest in the paranormal and afterlife, everything from ghosts to angels.’

Recommended Products

Som Sleep

Som Sleep

Hyaluronic Beauty Serum

Hyaluronic Beauty Serum

Caudalie Intense Moisture Rescue Creme

Caudalie Intense Moisture Rescue Creme

Odacite Pure Elements Rose Serum Concentrate

Odacite Pure Elements Rose Serum Concentrate

Herbivore Botanicals Jade Facial Roller

Herbivore Botanicals Jade Facial Roller

Rodial Dragon’s Blood Eye Masks

Rodial Dragon’s Blood Eye Masks

Lizzie McGuire

Lizzie McGuire

The Lizzie McGuire Movie

The Lizzie McGuire Movie

Cheaper by the Dozen

Hilary Duff

Hilary Duff

Santa Claus Lane

Santa Claus Lane

Metamorphosis

Metamorphosis

Breathe In. Breathe Out.

Breathe In. Breathe Out.

Elixir

Elixir

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