Is it even possible to drop over 30 pounds naturally after two kids—without harsh drugs, without fad diets? Serena Williams did it. And not just that—she documented every step. What worked for her could work for you, too.
In this guide, we’re going beyond gossip and headlines to explore Serena Williams’ real weight loss journey in 2024–2025. From mindful eating and cryotherapy to her high-protein, low-carb plan—you’ll learn practical strategies you can try at home, along with specific recipes, workout tools, and emotional breakthroughs.
Serena Williams—23-time Grand Slam winner, mom of two, and now, a lifestyle transformation icon—publicly revealed her weight loss journey in late 2024. She went from 198 pounds to 154 in just 12 months, without crash dieting or dangerous meds.
So what exactly did she do?
Let’s break it down into key areas.
Serena’s Diet Strategy — High Protein, Low Carb, Big Results
Why Did Serena Choose a High-Protein Plan?
Simple: Protein preserves muscle and burns fat. Carbs—especially refined ones—spike insulin, which stores fat.
Her sample daily meal plan looked like this:
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Breakfast: Scrambled egg whites, sautéed spinach, one slice avocado toast (low-carb bread)
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Snack: A handful of almonds and one boiled egg
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Lunch: Grilled chicken breast with quinoa and steamed broccoli
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Snack: Protein shake with chia seeds
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Dinner: Baked salmon with roasted zucchini and a small sweet potato
🧃Bonus tip: Serena sometimes drank apple cider vinegar (ACV) diluted in water before meals to aid digestion and reduce appetite.
Serena’s Workouts — From Powerlifting to Yoga Flow
Even after retiring from professional tennis, Serena stayed active. But she switched up her style.
Her Weekly Workout Breakdown:
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Strength Training (3x/week): Focus on legs, glutes, and core. Resistance bands, kettlebells, and compound lifts.
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Cardio (2x/week): HIIT (High-Intensity Interval Training) using battle ropes, cycling, or sprints.
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Yoga & Stretching (2x/week): For flexibility and stress relief.
🧊And here’s the surprise: Serena used cryotherapy sessions twice a month to reduce inflammation and speed recovery.
“Working out post-kids isn’t just about sweat—it’s about smart recovery,” Serena said in a 2025 interview with People magazine.
Natural Tools Serena Used to Support Weight Loss
No Ozempic. No shortcuts.
Here are the supplements and tools that helped Serena burn fat and slim down naturally:
Natural Supplements:
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L-Carnitine: To boost fat metabolism
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Green Tea Extract: For energy and thermogenesis
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Magnesium + Ashwagandha: To manage cortisol (which can cause belly fat)
Tools She Used:
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Smart Scale (With Body Composition): To track fat % and muscle gain
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Meal Prep Containers: Key to portion control
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Fitness Tracker: To monitor sleep, steps, and calorie burn
What Doctors Say About Serena’s Approach
According to Dr. Heather Barnes, a sports nutritionist at the Mayo Clinic:
“Serena’s transformation is a gold standard: high protein, real food, smart supplementation, and sustainable exercise. It’s not a quick fix—it’s a smart reset.”
Serena reportedly rejected bariatric revision and instead focused on lifestyle rebalancing after her initial surgery recovery (post-2022). That empowered her to build a long-term, holistic weight loss plan.
What Made Serena’s Weight Loss Different?
Serena wasn’t trying to get skinny. She wanted strength, vitality, and to fit into her favorite skirt. She said:
“I wanted to feel like me again, strong but light.”
That emotional anchor—a goal skirt—kept her motivated for over a year.
🧵She shared a viral video of herself slipping into her pre-pregnancy Valentino denim skirt. The internet cheered.
This wasn’t vanity. It was a victory.
How Can You Apply Serena’s Weight Loss Tactics?
Here’s how to start your own transformation inspired by Serena:
1. Set a Visual Goal
Not a weight. A feeling. A look. A skirt!
2. Plan Protein-Focused Meals
Aim for at least 90g–120g protein/day. Use Greek yogurt, eggs, fish, lean meat, tofu.
3. Move in Ways You Enjoy
Strength. Dance. Yoga. HIIT. The best workout is the one you can stick to.
4. Supplement Smartly
Stick with proven helpers like ACV, green tea extract, and magnesium—not magic pills.
5. Track Progress, Not Perfection
Use a fitness tracker or journal. Celebrate every win—even small ones.
🙋♀️ FAQ: People Also Ask About Serena Williams Weight Loss
1. How did Serena Williams lose her weight?
Serena followed a holistic routine: high-protein, low-carb meals; consistent strength and cardio workouts; cryotherapy; and natural supplements like green tea extract and magnesium.
2. How much does Serena weigh now?
As of July 2025, Serena confirmed her weight at 154 lbs, down from 198 lbs. That’s a 34-lb loss achieved over 12 months, post-baby.
3. Did Serena Williams use Ozempic for weight loss?
No official confirmation supports Ozempic use. In fact, she emphasized natural methods and documented her workouts and food plans on Instagram and TikTok.
4. What was Serena’s biggest challenge with losing weight?
Postpartum recovery and hormonal changes. She struggled with consistency early on but built momentum by tracking her progress and focusing on performance goals—not just numbers.
5. What kind of exercise did Serena Williams do?
She mixed strength training (especially legs and core), HIIT cardio, yoga, and recovery sessions like cryotherapy and stretching. Her goal was lean muscle and flexibility—not just calorie burn.
6. Can I follow Serena Williams’ plan without a gym?
Absolutely! Serena often trained at home using resistance bands, bodyweight exercises, and YouTube yoga flows. Her nutrition plan is 100% home-cook friendly.
❤️ The Emotional Side: Why Serena’s Story Resonates
Serena’s transformation isn’t just about the pounds she lost. It’s about what she gained:
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Confidence in her body after babies.
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Freedom from emotional eating cycles.
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Energy to keep up with her daughters.
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Joy in rediscovering her own strength.
She didn’t lose weight to fit a mold—she reshaped her life around balance, health, and joy.
“I wasn’t trying to erase who I was—I just wanted to get back to her,” Serena said in a TikTok that now has 1.5M likes.
🛒 Final Tip: Try This Serena-Inspired Morning Fat-Burning Drink
Metabolism Boosting ACV Drink Recipe:
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1 cup warm water
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1 tbsp organic apple cider vinegar (with “the mother”)
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1 tsp lemon juice
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1/4 tsp cinnamon
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Optional: 1 tsp honey
Drink it 20–30 minutes before breakfast for gut support and appetite control.
Conclusion: Your Weight Loss Journey Can Start Today
Serena Williams’ 34-pound transformation shows what’s possible when you approach weight loss not as punishment, but as empowerment.
She didn’t rush it. She didn’t starve. She used smart tools, sustainable habits, and her own inner strength.
So can you.
Whether your goal is to drop 10, 30, or 50 pounds—start with one simple choice: believe that it’s possible.