Adele’s Weight Loss Secrets: How She Shed 100 Lbs and Reduced Her Anxiety
Adding more movement into her day helped ease her stubborn back pain, too
Global icon and singer Adele is known for her power ballads, cheeky British humor and now, her inspiring 100-lb weight loss journey. When she first debuted her transformation in 2020, fans were eager to know how she lost the weight. Since then, she’s opened up about what she did (and didn’t do) during her journey. Here, how lifestyle changes such as divided workouts and giving into cravings contributed to Adele’s weight loss, plus expert advice on how her techniques can help you reach your own goals.
Adele’s weight loss success story
While Adele didn’t document her weight loss as it was happening, she has been candid about the transformation, including key lifestyle changes that helped her feel better physically and mentally. It’s also important to recognize that this change didn’t happen overnight.
In an interview with British Vogue in 2021, Adele revealed that her weight loss happened over two years. “I did it for myself and not anybody else,” she said. But how exactly did Adele lose weight? It turns out weight loss wasn’t even her original goal. She had actually decided to start working out for her mental health.
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“I realized that when I was working out, I didn’t have anxiety. It was never about losing weight,” she said in the interview. “It was always about becoming strong and giving myself as much time every day without my phone.”
The more she moved, the better she felt. And the pounds started to fall off. Another trick to Adele’s weight loss? Breaking her workouts up throughout the day. “So I do my weights [strength training] in the morning, then I normally hike or I box in the afternoon and then I go and do my cardio at night,” she told British Vogue.
Adele also doesn’t deny herself the foods she craves. According to a video interview with British Vogue, McDonald’s is her constant craving. “My ideal meal, my death row meal, my last meal, would be a McChicken Nugget with a Big Mac and then fries,” she said. “That’s my three-course [meal]. I eat it at least once a week.”
What makes Adele’s weight loss strategy so effective?
By making gradual changes to her daily routine, the singer was able to shed an impressive amount of weight—and ease her anxiety and back pain in the process. Here’s why her healthy habits work:
Exercise reduces stress
Exercise helps you stay healthy physically, but it can also benefit your mind. “Physically, exercising can increase energy levels, improve sleep quality and prevent loss of functionality [as we age],” says Trista Best MPH, RDN, LD, a registered dietitian at Balance One Supplements. “Mentally and emotionally, regular physical activity can boost confidence and release endorphins—‘feel good hormones’ that improve mood.”
Better sleep has been proven to help with weight loss. According to a study in the Canadian Medical Association Journal, “Insufficient sleep enhances hedonic stimulus processing in the brain underlying the drive to consume food.” The study found that improved sleep duration and quality did help with fat loss.
Exercising regularly can also improve self-esteem and promote body positivity, plus reduce symptoms of anxiety or depression, adds Chris Mohr, RD, PhD, registered dietitian and exercise physiologist at Barbend.
“I’m definitely really happy now,” Adele told The Face in 2021. “But it’s not because of my weight, it’s because of the dedication I gave to my brain. I used to cry, but now I sweat. It really did save me.”
Physical activity reduces aches and pains
“I’ve been in pain with my back for…half of my life,” she told The Face. “It flares up, normally due to stress or from a stupid bit of posture. But [when] I got my tummy strong… my back [doesn’t] play up as much. It means I can do more, I can run around with my kid a little bit more.” And when you can move pain-free, it makes it easier to stay active, which keeps your metabolism humming.
Research backs this strategy up. A study published in The Spine Journal found that a 20-minute walk at the onset of backaches cuts back pain in half. The gentle movement of walking helps realign the spine and loosen back muscles that can trigger pain. Plus, exercise boosts serotonin, a pain-relieving brain chemical.
Divided workouts rev your metabolism
You don’t need to carve out time for multiple long, grueling workouts to reap the weight loss rewards. Simply splitting up your regular short workouts—like walking your dog or doing yoga in your living room—throughout the day can help with weight loss. Why? Best says this method boosts metabolism and keeps energy levels up for longer. “It also promotes recovery and reduces the risk of overexertion, plus it increases the likelihood of burning more calories,” she adds.
It’s also important to pick a manageable schedule, explains Angel Casas, CPT, owner of No More Fear Coaching. He recommends starting slow and paying attention to your body’s needs. “This might mean working out once a week and complementing that with activities you enjoy, like walking or biking—it’s about finding a balance.”
Indulging in cravings prevents overeating
Have the urge to chow down on a comfort meal or satisfy your sweet tooth? The good news is that it’s okay to give in to those cravings now and then. “Allowing yourself a ‘cheat meal’ or satisfying a craving occasionally theoretically can help you stick to your diet more easily and prevent feelings of deprivation,” says Mohr. However, avoid calling it a “cheat meal”. “The idea of a ‘cheat’ meal labels food as good or bad, which isn’t how we should think about food,” he adds.
Instead, the key is moderation and balance. “Enjoying a ‘conscious indulgence’ now and then can help support your health goals,” says Mohr.
What you can learn from Adele’s weight loss journey
Adele shared that her weight loss didn’t happen overnight: It took time and hard work to achieve her goals. “Healthy weight loss is a slow and gradual process that needs lots of patience and persistence,” says Mohr. “Setting realistic goals and making gradual changes over sudden and drastic ones is important.”
Casas also recommends having fun with it rather than putting too much pressure on yourself. “Starting a workout routine should not be like standing on the edge of the Grand Canyon, but rather your local park. It’s far easier to walk across or through the park than it is to navigate the Grand Canyon.” You want to be realistic and kind to yourself throughout the process.
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