Oprah Winfrey

Oprah Winfrey

Media Executive
Born: 1954

Oprah Winfrey was born poor, but got a job in radio when she was in high school and was co-anchoring the local evening news at age 19. She is most famous for her talk show. Nationally syndicated from 1986-2011, it was the highest-rated show of its kind. Oprah covered everything on that show, including diet and health, sharing her own weight struggles with the world. Oprah made Dr. Oz (and others) famous. She is also a philanthropist who opened a school for disadvantaged girls in South Africa. She has been in a relationship with Stedman Graham since 1986. Winfrey does not have children of her own but she does have several beloved dogs.

Known For:

Oprah Winfrey’s Diet

Summary

Winfrey’s weight has gone up and down over the decades. She is a major shareholder in Weight Watchers and believes in their program. She eats seafood, plenty of fruits and vegetables, and she adores bread and pasta. She makes a point of eating the foods that she loves without sacrificing her health goals.

Estimated Macros

  • Medium Protein 40% 40%
  • Medium Fat 40% 40%
  • Medium Carb 40% 40%

Diet Details

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Seafood is Your Friend

Fatty fish offer omega-3s and are low on the Weight Watchers point system. Oprah is thrilled that shrimp have so few points because she loves ’em! She also loves barramundi (Asian sea bass) and cod.

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Oprah Eats Carbs (gasp)

Spaghetti squash doesn’t cut it for Oprah. She goes for the real deal — in moderation.

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Satisfying Snack

Jicama is a root vegetable that is crunchy and savory, and super satisfying.

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Sneaky Switcheroo

Oprah loves her mashed potatoes, but has replaced them with mashed cauliflower to save on carbs. Her secret? Add 1 potato to a head of cauliflower to give it that rich, creamy texture we all crave.

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Everything in Moderation

Keep it interesting and don’t deprive yourself. That’s where most diets fail

What to Eat

R

Seafood

R

Eggs

R

Avocados

R

Cauliflower

R

Nuts

R

Tea

R

Coffee

R

home-grown veggies

R

Jicama

What to Avoid

Q

Processed foods

Q

Soft Drinks

Q

Food containing trans fat

Q

Fried Foods

Q

White Bread

Q

Alcohol

Q

high-fat milk and yogurt

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Oprah on Magic Bullets

‘There is no easy way out. Believe me, if there were, I would have bought it. And it would be one of my favorite things!’

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Oprah on Struggle

‘Where there is no struggle, there is no strength.’

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Oprah on Life

‘Running is the best metaphor for life, because you get out of it what you put into it.’

Oprah Winfrey’s Fitness Routine

Weekly Routine

Get That Heart Pumping

Six days a week, Winfrey does 45 minutes of aerobic exercise, incorporating at least 2 of the following: power walk on inclined treadmill, jogging, elliptical, rowing or stair steps.

Pre-Dinner Appe-teaser

Four to five days a week, Winfrey does another 20-minute session with the same exercises mentioned above. She also uses this time to reflect on how she’s doing goal-wise.

Strength Training

Also 4-5 days a week, she does 30-40 minutes of strength training. Her schedule is usually 2 days on followed by 1 day off. She usually trains before her aerobic exercise and does a 15-minute power-walk as a warm-up.

Be Consistent

Winfrey does some form of exercise six days a week.

Pump Iron

In addition to her cardio, Winfrey lifts weights 4-5 days a week.

Refresh and Reflect

Also 4-5 days a week, Winfrey does a short, pre-dinner cardio session during which she reviews her goals.

Exercise Style

Z

Strength Training (Day 1)

All exercises are 3 sets of 10 unless otherwise notes
Squats
Leg extension
Leg curl
Chest press
Lat Pull
Seated pull-down
Standing fly
Seated row
Back extension

Z

Strength Training (Day 2)

Shoulder press
Lateral raise
Frontal raise
‘Thumbs down’ raise
Standing cable-cross curl
Rotary torso
Back extension

Z

Abdominal Work

Every day
Incline crunch 3×30 at different inclines.

Z

Stretching

Stretch the whole body after every workout. Most of Winfrey’s stretches focus on her legs.

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Oprah on Staying Focused

‘Doing your best at this moment puts you in the best place for the next moment.’

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Oprah on Taking Risks

‘Devote today to doing something so daring, even you can’t believe you’re doing it.’

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Oprah on Taking Care of Number One

‘There is nothing worse than betraying yourself.’

Oprah Winfrey’s Supplements

Multivitamin

Multivitamin

A multivitamin containing 100% of the daily value (DV) covers the gaps in your diet, but avoid megadoses.

Get it here

Omega 3 Fish Oil

Omega-3

Omega-3s and fish oil boost your brain, protect your heart, lubricate your joints, fight wrinkles, and more. There are 3 different types of omega-3s: ALA, DHA and EPA. Take one that has 600 mg of DHA because it is great for your brain and may protect against depression. Take this supplement at breakfast time.

Get it here

Calcium

Calcium

Calcium with Magnesium keeps your bones, teeth and muscles strong and healthy. Take these two minerals together to prevent side effects. Take it separately from your multivitamin because calcium can block the absorption of other nutrients.

Get it here

Vitamin D

VITAMIN D

Vitamin D are necessary for bone and arterial health as well as maintaining the immune system.

Get it here

Oprah Winfrey’s Lifestyle

Manage Your Own Finances

You’d probably think someone with Winfrey’s billions would let someone else handle the money. She has a team who helps, but she says that because she grew up poor, she can’t hand over the reins entirely and still personally signs checks over a certain amount.

Inspire Yourself

Oprah loves her cappuccinos and inspirational quotes, and she combines them. While the cappuccino maker whips up her coffee, she reads a quote from someone like Gandhi or Nelson Mandela.

Practice Gratitude

Winfrey made the gratitude journal a thing. She says the last thing she does before going to bed is to write at least 5 things that she is grateful for or that give her pleasure.

Make Time to Wind Down

Winfrey often reads before bed, rather than watching tv or surfing the net. A study shows that reading rather than watching a screen can reduce stress by a whopping 68%.

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Oprah on Goals

‘The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.’

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Oprah on Goals

‘Create the highest, grandest vision possible for your life, because you become what you believe.’

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Oprah on Failure

‘I don’t believe in failure. It is not failure if you enjoyed the process.’

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Oprah on Passion

‘If you don’t know what your passion is, realize that the one reason for your existence on Earth is to find it.

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