Lily James Workout and DIET
Actress
Born: 1989
Lily James is the stage name of Lily Thomson. She is English. James’ mother was an actress, as was her grandmother. James attended the Tring Park School for Performing Arts and the Guildhall School of Music and Drama, graduating in 2010. TV appearances include Just William in 2010 and Secret Diary of a Call Girl in 2011 before being cast as a main character in Downton Abbey for the 4th and 5th seasons. Her breakthrough came in 2015 with the lead in Cinderella. In 2022, she earned an Emmy nomination for playing Pamela Anderson Lee in Pam & Tommy. From 2014-2019, James was in a relationship with fellow actor Matt Smith whom she met working on Pride and Prejudice and Zombies. She is a brand ambassador for Burberry Beauty. James has millions of fans on social media. She is 5 feet, 7 inches tall and weighs about 120 lbs.
Known For:
Lily James’ Diet
Summary
James’ diet changes based on the role she is playing. She has taken on some very physical ones such as for Pam & Tommy and Fast Girls, and her diet has consequently undergone a complete transformation. For Cinderella, she was down to a liquid diet during filming because the corset was so tight. For Fast Girls, her diet was extremely strict with lots of protein and no treats. For Pam & Tommy, she found that exercise first thing in the day made her want to eat healthier and drink less wine, which in turn made her day better all around. She ate 3 meals a day, a couple of snacks, and had wine only on the weekends. During the lockdown, James did a lot of cooking and experimenting, but also got into a habit of ordering in. She says it’s a balancing act and she isn’t too restrictive on her cravings so long as they stay within reason. She carries a ‘huge’ reusable water bottle with her everywhere she goes, and she drank about a gallon a day while filming Pam & Tommy.
Estimated Macros
- Variable Fat 30%
- Variable Carb 30%
- Variable Protein 40%
Diet Details
Strict Discipline
For Fast Girls, James really had to get serious about healthy eating. Her trainer kept her on the straight and narrow eating lots of fish, chicken, greens, and not much else. There were no treats or cheats on that diet.
Naturally Healthy
James notes that when she started working out first thing in the morning, she naturally craved healthier foods. She also drank less in the evenings, making it easier to get up the next day for training.
Silver Linings
During the pandemic when she couldn’t get out, James got into cooking at home using veggies growing in her garden, and she enjoyed discovering new recipes.
Not Very Princess-Like
When James played Cinderella, she discovered she could not digest solid food while in costume because the corset was so tight, making her burp constantly. The only thing she could manage was soup.
Everything In Moderation
When she’s not prepping for any particular role, James follows her interests, whether that means cooking or ordering out. She mainly cares about feeling satisfied.
What to Eat
Everything in Moderation
Homemade Food
Veggies
Chicken
Fish
Protein Shakes
Whole Grains
Water
Wine (weekends only)
What to Avoid
Overeating
Deprivation
Fast Food
Junk Food
Excessive Sugar
Excessive Alcohol
Artificial Ingredients
James on the Effect of Exercise on her Attitude
Naturally, I start eating better and stop drinking so much wine.
James on the Lockdown
Toward the beginning of the lockdown, I was cooking all the time. I learned new recipes using fresh vegetables from my garden.
James on Training for Fast Girls
It was very intense…5-6 meals a day that were really high in protein, so that meant lots of protein shakes, fish, chicken, and no cheating.
James on Treats
It’s okay to indulge sometimes. I don’t try to deprive myself of stuff…I’m striving for a constant balance between the two.
Lily James‘ Workout Routine
Weekly Routine
Get Moving
Before accepting the role of Baywatch babe Pamela Anderson, James wasn’t much of a fitness junkie. But she committed fully and created an amazing transformation.
Lockdown Is No Excuse
James was preparing for Pam & Tommy during the covid lockdown and did all of her workouts at home.
Get Help
James worked with professional trainer Matt Bevan for Pam & Tommy. He created innovative workouts including lots of core exercise.
Take the Bike
James has taken to cycling since returning to London. She loves the freedom of riding, as well as the mental benefits it offers.
Daily Dose
While not a gym rat normally, James was extremely disciplined while prepping for Pam & Tommy. Although sessions with her trainer were virtual, she did them like a pro. They trained for an hour, 4-5 times a week for 4 months prior to filming with only basic equipment such as light dumbbells, resistance bands, sliding discs and towels. Day 6 she would do low-intensity cardio. Day 7 she got to take off.
The Secret to Success
While not a gym rat normally, James was extremely disciplined while prepping for Pam & Tommy. Although sessions with her trainer were virtual, she did them like a pro. They trained for an hour, 4-5 times a week for 4 months prior to filming with only basic equipment such as light dumbbells, resistance bands, sliding discs and towels. Day 6 she would do low-intensity cardio. Day 7 she got to take off.
The Secret to Success
James says that exercising first thing was her secret to not skipping out on her workouts. Exercise first thing also made her feel good throughout the day.
Home Routine
James’ go-tos to create her Pam Anderson bod included weight training, circuits, and lots of core exercises. Other staples when she’s not training for a role are yoga, Pilates, and dance.
Multiple Benefits
James says she noticed the difference immediately once she started working out every day for Pam & Tommy. Her mind was clearer, she had more energy, and she naturally gravitated toward healthier food.
Make It Fun
James says the number one thing when it comes to exercise is making it enjoyable.
Exercise Style
A Lily James Routine
Yoga
Pilates
Core exercises
Weight training
Circuits
Running
Biking
Versaclimber
Mini-trampoline
Low-intensity cardio
1 Rest day/week
Do anything that gets you excited. Work out early in the day so you don’t skip it.
James on Working Out
It’s really not that bad once you start.
James on Creating a Fitness Routine
I have found that starting my day with exercise is key.
James on the Pluses of Exercise
When I work out regularly, I immediately feel the benefits.
James on More Reasons to Exercise
It’s exciting to be empowered by [exercise], and it turns into a domino effect.
James’ Top Fitness Tip
Drag yourself, even if you have to roll yourself out of your bed and into a sit-up.
James on Body Image
I think it’s so important to be healthy and confident and natural and not put too much stress on trying to be thin.
Lily James‘ Supplements
Other than tons of protein, James isn’t talking about any other supplements she may take. So, below are options that can benefit anyone following a similar diet plan.
protien
James is a big advocate of protein.
See Best Picks
probiotic
Being imprisoned in a corset didn’t help James’ digestion, but a probiotic does.
See Best Picks
greens supplement
Eating lots of protein grows muscle, but veggies are important too. If you don’t get enough, consider adding a greens supplement.
See Best Picks
Green tea
To burn fat while retaining muscle, try a natural fat burner like green tea which also offers cancer-fighting benefits.
Get it here
Lily James’s Lifestyle
Virtuous Circle
James so enjoyed her workouts for Pam & Tommy that she changed her whole routine, drinking less in the evening and going to bed earlier so she could be up at 5:30 for her workout sessions.
It Runs in the Family
James’ mother was an actress, and her father’s mother was American actress Helen Horton.
Multitalented Miss
James sings ‘A Dream Is a Wish Your Heart Makes’ during the end credits for Cinderella.
Cleanse, Tone, Moisturize
James says that no matter how late it is, she always washes her face before bed. She also uses cold water which she says is better for dry skin.
Loving Reminder
James picked her stage name in honor of her father who passed away in 2008 from cancer.
Happy Memories
James says every birthday, she would go to see a musical with her entire family. They saw ‘Mamma Mia’ at least 5 times.
Comfortable Enough for a Princess
James says her go-to travel togs is a tracksuit made from cashmere. It’s as comfy as it is stylish.
Makeup Mishaps
James says she regrets overplucking her eyebrows when she was young. Fortunately, they grew back. She also used to use concealer on her lips, making them disappear. She says she doesn’t know what she was thinking there.
James on Acting as a Career
I really want to play interesting roles, but you also want to work, so it’s a balancing game.
James on her First Acting Gig
I treated myself to a £700 [about $1000] Chloe bag after one of my first acting jobs. Then my friends pointed out that, for the same money, I could buy a flight to India. So I took it back.
James on her Eyebrows
I used to overpluck my eyebrows…This director told me…to grow them out. My whole face just changed.
James on Cashmere Joggers
It feels like you’re sleeping on a cloud and also looks cool, so I wear that to the airport.
James on Celebrity
I don’t like seeing celebs looking too skinny. I love it when they look healthy and comfortable in their bodies and embrace their curves.
James on Pants
I hate wearing trousers.
James on Meryl Streep
I wanted to soak up all of her brilliance.
Recommended Products
Resistance bands
Dumbbells
Sliding discs
Yoga mat
Versaclimber
Mini trampoline
Balance ball
Dr. Barbara Sturm Hyaluronic Serum
Burberry Beauty
Madeline Thompson cashmere tracksuit
