For many of us, the name Adele conjures up images of tear-jerking ballads, powerhouse vocals, and undeniable chart-topping success. But in recent years, another story has captivated the world: Adele’s weight loss—a transformation that has been as emotional and impactful as her music. From the moment she unveiled her slimmer frame on Instagram in 2020, the world’s eyes widened, and questions poured in: How did Adele lose so much weight? What did she do differently? But as Adele herself has explained, the story behind her weight loss goes far deeper than just the number on a scale.
In a candid interview with British Vogue and Oprah during her special Adele One Night Only, Adele offered an intimate look into her personal reasons for shedding over 100 pounds. What began as a journey to improve her mental and physical health soon became a global conversation about self-image, body positivity, and personal growth.
Let’s peel back the layers of Adele’s transformation—her methods, her struggles, and, most importantly, her mindset.
A Journey to Health: Adele’s Motivation to Change
Adele’s path to weight loss wasn’t about fitting into a certain societal mold or chasing unrealistic ideals. In her own words, it was about feeling better, both mentally and physically. “It was never about losing weight,” Adele told British Vogue in 2021. “I needed to get strong, emotionally and physically.” The Grammy-winning singer opened up about how working out became her sanctuary after her highly publicized divorce from Simon Konecki in 2019.
“I was going through a lot emotionally,” she admitted. “Exercise made me feel better. It gave me focus. It made me stronger.” Adele revealed that she struggled with anxiety and depression, and hitting the gym helped alleviate those feelings. The weight loss, she said, was simply a byproduct of her decision to work on her emotional well-being.
No Ozempic, No Fad Diets: Adele’s Honest Approach
With celebrities often endorsing quick-fix weight loss products and medications like Ozempic, rumors swirled that Adele might have taken a similar path. But Adele firmly dispelled those rumors, stating: “I didn’t take any pills. I didn’t use any weight loss medication. It was all hard work.” Instead, Adele focused on exercise and balanced eating—a combination that, while not glamorous, proved to be effective.
Her personal trainer, Greg Miele, who works at Heart & Hustle gym in Los Angeles, explained that Adele didn’t follow any trendy diets. “She wasn’t into the whole ‘Sirtfood diet’ phase that everyone was talking about,” he said. Instead, her focus was on strength training, cardio, and a diet rich in whole foods.
Inside Adele’s Workout Routine: The Power of Strength Training
Adele’s workouts became the cornerstone of her weight loss journey. “I became addicted to it,” Adele confessed to British Vogue about her workout routine. And it wasn’t a light addiction—she was regularly working out three times a day. Her sessions typically included weightlifting, circuit training, and boxing. “I lift weights. I box. I do resistance training,” she said. “I love lifting weights because it makes me feel strong.”
According to her trainer, the workouts focused on building muscle and improving endurance. “It was about building strength, not just shedding pounds,” he said. Adele’s workouts included compound movements like squats, deadlifts, and bench presses, all designed to increase muscle mass and boost her metabolism.
And while Adele admits that she doesn’t do much cardio, she made sure to incorporate enough activity to keep her heart healthy. The key, she says, was consistency. Over two years, Adele steadily built a routine that worked for her, and the results were undeniable.
Diet Changes: What Adele Eats Now
While Adele was never one to obsess over food, she did make some changes to her diet. “I just eat more vegetables now,” she shared in an interview. Adele isn’t a fan of extreme dieting, but she did cut back on processed foods, refined carbohydrates, and sugar. “I love carbs, don’t get me wrong. But I try to eat better now,” she said with a laugh.
Lean proteins, whole grains, and plenty of greens make up her daily meals. Adele’s approach is more about balance than restriction. She still enjoys indulgences, but she’s more mindful of portion sizes and makes healthier choices when possible. Her philosophy? “It’s all about moderation.”
Adele’s relationship with food also underwent a significant shift. “I used to be someone who turned to food for comfort,” she confessed. “But now, I try to focus on nourishing my body. Food is fuel.”
The Emotional Impact: Adele’s Mental Health and Beyond
The transformation in Adele’s physical appearance was striking, but it’s the emotional and mental shift that truly resonates with her. “Losing weight didn’t make me happier,” she admitted. “What made me happier was feeling strong—mentally and physically.” Adele says that working on her mental health was just as important as working on her body.
“I’m proud of myself for how far I’ve come, not just in my body, but in my mind,” she said. Adele acknowledged that, while the world was busy discussing her weight, she was focused on healing and growing as a person. “This is the best I’ve ever felt,” she told fans during her Las Vegas residency, adding, “I’m not fazed by the numbers anymore.”
Adele also got candid about how people’s reactions to her weight loss affected her. “People were shocked—some were even upset,” she said. “But I did this for me. I’m not here to make people feel comfortable with my body.” She emphasized the importance of self-love and acceptance, regardless of size.
Adele’s Message to Fans: It’s Not About the Weight
Perhaps the most powerful takeaway from Adele’s weight loss journey is the message she’s sent to her fans. “You don’t have to be a certain size to be beautiful,” she said during an interview. “Do what makes you feel good. Take care of yourself, mind and body.”
Adele’s transformation has inspired many—not because of the weight loss itself, but because of the journey she took to get there. It wasn’t about shrinking in size; it was about expanding her sense of self.
Adele’s Weight Loss: Before and After
The changes in Adele’s appearance have been nothing short of remarkable. Compare her iconic 2011 debut at the BRIT Awards, where she wore a black dress and signature eyeliner, with her 2024 appearances, where she confidently donned form-fitting gowns and sleek hair. Adele’s transformation has been visible, yes, but her confidence and energy are what truly shine through.
For Adele, though, the number on the scale has never been the focus. “I won’t tell you how much I weigh,” she said. “Because it’s not important. What’s important is how I feel.”
FAQ About Adele’s Weight Loss
How did Adele lose so much weight?Adele lost weight through a combination of strength training, cardio, and a balanced diet. She worked out regularly, focusing on building muscle and improving her fitness.
Did Adele use Ozempic or any weight loss medication?No, Adele did not use Ozempic or any weight loss medication. She credits her transformation to hard work and healthy lifestyle changes.
How much weight did Adele lose?Adele lost approximately 100 pounds over the course of two years.
What diet did Adele follow?Adele didn’t follow any specific diet. She focused on eating more vegetables, lean proteins, and whole grains while reducing processed foods and sugar.
Adele’s Weight Loss Is More Than Just a Transformation
Adele’s weight loss journey is a powerful reminder that true transformation starts from within. While her physical changes have captured headlines, it’s her emotional and mental growth that truly defines her story. Adele’s journey is about resilience, self-love, and the courage to take control of your own narrative.
As Adele continues to inspire millions with her music and her story, her message remains clear: It’s not about the weight. It’s about how you feel. And that, more than anything, is what makes her transformation truly remarkable.