June 2

Jessica Simpson walked 14k steps a day to lose 45kg

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The singer’s post-pregnancy weight loss plan proves slow and easy equals results.

After welcoming her third child Birdie May, in March 2019, Jessica Simpson was determined to make her health her top priority. Now, just over a year later and the singer and businesswoman is 100 pounds (45kg) lighter.

But instead of opting for high-intensity workouts such as HIIT or boxing like many other stars have on their post-pregnancy journey, Simpson opted for walking – 14,000 steps a day, to be exact.

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It was all part of the exercise plan Simpson, her trainer Harley Pasternak and doctor created, in to focus on helping the star form healthy habits that would help her beyond the six-month weight loss goal she set for herself.

“It had to be more than just getting back from her baby weight, but how do I keep whatever I am doing now forever,” Pasternak said in an interview with E! News. “That’s why we are not a big fan of doing any extreme diet or radical forms of exercise.”

They waited for Simpson to full recover from her birth before embarking on a 6,000 step-a-day goal. She then slowly worked herself up to 14,000. To reach this daily goal, Pasternak said the singer introduced daily family walks or would walk on the treadmill while watching TV and answering phone calls. He didn’t want her doing anything “too difficult, painful, hard or arduous”.

The mother-of-three then incorporated strength training into her routine.

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“We started with doing a full-body workout, one set of each exercise, not really doing too much intensity per body part and gradually increasing the volume and intensity,” Pasternak explained. “Focusing on a few muscle groups per day. Different muscles each day of the week.”

Simpson also made diet changes, but Pasternak ensured the goal wasn’t to “rob” her of her favourite foods. Her diet consisted of three meals a day high in lean protein, along with two snacks like parmesan green beans and a handful of almonds.

Although she wasn’t allowed cheat days, cheat meals throughout the week were allowed. “You don’t have to have all of your indulges in one day. It tends to be a little extreme if you do that,” Pasternak said.

Last but not least, it was crucial she got her full seven hours of sleep per night. “So many people undervalue the importance of sleep in weightless and weight management,” Pasternak added.



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