Jessica Simpson’s remarkable journey of losing 100 pounds after the birth of her third child, Birdie Mae, has left many wondering how she achieved such a transformation.
As a mother of three, businesswoman, and entertainer, Simpson was honest about the physical and emotional struggles she faced.
By the time she shared her bikini-clad photo in 2022, Simpson had lost and regained 100 pounds three times, sparking curiosity about her method for sustained weight loss. One question remains for many: Is her method truly healthy and sustainable?
The Roller Coaster of Weight Loss
Jessica Simpson’s story is not unlike many others who have experienced the cyclical nature of weight loss, often referred to as weight cycling.
Registered dietitian Mary Stewart, RD, LD, explains that weight cycling involves repeated attempts at losing and regaining weight.
It’s a phenomenon that can come with its own set of challenges. Studies suggest that weight cycling can increase the risk of health concerns such as depression, weight stigma, and even poor sleep.
Many experience this roller coaster effect because the diets they try are not sustainable for the long term. Stewart mentions that many trendy diets require drastic changes that are challenging to maintain over time, which prevents long-lasting habit changes.
Simpson’s journey, however, has been different, largely due to a unique approach that emphasizes consistency and gradual changes over time.
Jessica Simpson’s Approach: The Body Reset Diet
After her youngest daughter’s birth in 2019, Simpson worked with celebrity trainer Harley Pasternak. The program that helped her achieve her incredible weight loss is called The Body Reset Diet, a plan detailed in Pasternak’s book.
While Simpson had worked with Pasternak after the births of her other children, her approach after Birdie Mae was particularly focused on maintaining long-term habits.
The Body Reset Diet is not a quick-fix solution but emphasizes lifestyle changes that are realistic and can be maintained over the years.
According to Pasternak, the goal wasn’t just to lose the baby weight but to develop habits that Simpson could stick with for the rest of her life.
This balanced, gradual approach is one reason why Simpson’s transformation has been so successful. Here’s a look at the elements of the Body Reset Diet and how it worked for her.
Core Components of Jessica Simpson’s Diet
1. Walking and Daily Activity Simpson started with modest goals, aiming for 6,000 steps per day and eventually working her way up to 14,000 steps per day.
This approach makes it clear that small, sustainable changes can lead to big results. Daily movement became a foundation of her weight loss strategy, allowing her to burn calories consistently while also improving her overall fitness.
2. Strength Training Sessions In addition to walking, Simpson worked with her trainers in 45-minute strength training sessions three times per week.
These workouts helped her build muscle, which is essential for burning fat and maintaining a healthy metabolism. Muscle mass also helps with the appearance of a toned physique, something Simpson wanted to achieve.
3. Tech Detox Interestingly, Pasternak also encouraged Simpson to take a “technology diet” by unplugging from her devices for at least one hour per day.
This habit helped Simpson reduce stress and focus on herself. Studies show that screen time can negatively impact sleep, mental health, and even weight gain, so this was a crucial step in her transformation.
4. Prioritizing Sleep Another critical component of Simpson’s weight loss journey was quality sleep. She aimed to get seven hours of sleep every night, which allowed her body to recover from workouts and stay energized.
Sleep is essential for weight management, as poor sleep has been linked to weight gain, increased cravings, and metabolic issues.
5. Balanced Eating Habits Simpson followed a balanced eating plan with three meals and two snacks per day. Each meal was rich in protein, fiber, and fat to keep her satisfied and energized throughout the day.
In the beginning, her diet was stricter, but it gradually allowed for flexibility, such as indulging in special occasions like birthday parties or date nights. According to Pasternak, the key to her diet was balance and moderation, not deprivation.
Breaking Down The Phases of The Body Reset Diet
Simpson’s success can also be attributed to the structured phases of the Body Reset Diet, which helps individuals ease into healthier habits.
Phase 1: This phase is the most restrictive, as all meals are replaced by smoothies made with whole foods like fruits, vegetables, and protein. The smoothies come in various colors and flavors, helping to keep things interesting.
Phase 2: After five days of smoothies, Simpson transitioned to one solid meal per day, such as a salad or sandwich, while the other two meals remained smoothies.
Phase 3: The final phase introduced two solid meals and one smoothie. This phase focuses on whole, unprocessed foods and aims to establish sustainable eating habits. Alcohol was restricted during the initial phases, while lean proteins and plant-based meals were encouraged.
Is The Body Reset Diet Healthy?
While the Body Reset Diet helped Jessica Simpson lose 100 pounds, is it something that works for everyone? Here’s what experts think:
1. Pros of the Diet The diet’s focus on whole foods, consistent movement, and balanced eating is undoubtedly a positive.
Smoothies provide a quick and easy way to pack in essential nutrients, and the combination of protein, fat, and fiber helps promote satiety. As Simpson proved, these small changes can lead to significant, long-lasting results.
2. Cons of the Diet That being said, liquid-based meals like smoothies can be challenging to maintain. Not everyone finds them as satisfying as solid food, and they may not be ideal for long-term weight loss.
The diet also emphasizes vegetarian meals, which might be restrictive for those who prefer a more diverse range of foods.
3. The Importance of Personalization Every individual has unique dietary needs, and what worked for Simpson may not be right for everyone.
Michelle Hyman, RD, emphasizes that celebrity diets are often tailored to the person’s preferences, budget, and lifestyle, which is why they might not be as effective for the general population. Finding a plan that fits your lifestyle and goals is essential for sustainable weight loss.
The Benefits of Long-Term Habits Over Quick Fixes
Jessica Simpson’s weight loss journey is a great example of how focusing on small, consistent habits is often more effective than extreme diets.
For many, the yo-yo effect of weight loss and gain can take a toll on both physical and emotional health. By emphasizing daily movement, balanced eating, and self-care, Simpson was able to break free from this cycle.
Experts also agree that ditching the scale is one of the smartest moves Simpson made during her journey. Mary Stewart, RD, notes that weight is only one metric of health, and obsessing over the number on the scale can lead to frustration and disordered eating.
Instead, focusing on non-scale victories, such as improved strength, better sleep, and higher energy levels, can lead to better overall health.
The Bottom Line
Simpson’s Body Reset Diet is grounded in balance and lifestyle changes, which makes it a healthy approach for many.
However, it’s important to remember that every person is different. While the diet worked well for Simpson, it may not be the best solution for everyone. The key is finding a plan that suits your lifestyle and promotes sustainable, long-term habits.
As experts suggest, making small, manageable changes over time is the best way to achieve lasting weight loss. Instead of following a celebrity diet to the letter, consider consulting with a registered dietitian to create a plan tailored to your needs.
Whether it’s walking more, focusing on sleep, or adding more whole foods to your diet, the best approach is one that is sustainable and enjoyable for you.
