Miranda Lambert on Her Weight Loss: ‘It’s Not About a Scale, It’s About How You Feel’
Getting enough protein played an important role in the country singer's health journey
For decades, country superstar Miranda Lambert has been topping charts and capturing fans’ hearts. She’s also been open about the weight loss and wellness journey she embarked on at age 30—including both the ups and downs she’s experienced since then. Today, she’s learned not to shy away from the foods she loves and the importance of switching up her exercise routine. Here we break down Miranda Lambert’s weight loss strategies and reveal how you can adopt her smart tips, too.
Miranda Lambert’s weight loss journey
Lambert first made headlines for her weight loss in 2013, when rumors began swirling that she’d undergone surgery. To squash the speculation, Lambert posted a letter (no longer available) to fans on her website.
“I DID NOT have surgery to lose weight,” Lambert said. “That is ridiculous. I lost my weight the healthy and good old fashioned way.”
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The singer said she turned to Bill Crutchfield, a personal trainer who helped her drop a dress size. Lambert never measured her weight loss success in numbers and didn’t even know how much she lost. She added, “Like I have always said, it’s not about a scale; it’s about how you feel and how your jeans fit. I am proud to be a normal-size girl, and I want to encourage everyone to be confident at any size. Thanks for the support, y’all!”
Since then, the Grammy winner has had “ups and downs” with weight loss but is embracing her figure, recently turning heads at the 2024 Country Music Awards.
How did Miranda Lambert lose weight?
In that same letter to fans, Lambert said while her weight fluctuations show quickly as a 5’4” woman, she’s comfortable with her body at any size. Rather than focus on a number on the scale, she focuses her attention on healthier eating and daily movement to increase her heart rate.
Here’s what worked for Lambert—and what can work for you, too:
She didn’t follow a diet
Lambert tried various diets during her health journey but realized she didn’t need to follow a specific one to lose weight. Instead, she said she would rather avoid junk food and focus on high-protein foods to get her through the day. “I don’t have any rhyme or reason to my fitness routine or dieting. I’ve been on every diet. Every time I did low-carb, I would gain [the weight] back so quickly,” she told Country Living in 2019.
The country singer isn’t one to shy away from the foods she loves, but she does so in moderation: “My go-to breakfast is usually just coffee or some version of eggs, and then a quick salad with some protein on it for lunch if I’m working—something that’s quick to eat between meetings or songwriting sessions but can give me a boost of energy to get through the day,” she told the Kitchn in 2023.
According to Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Consumer Health Digest, protein can boost weight loss in a few ways. “Adequate protein intake can help you feel more satisfied during weight loss, which will help you reduce calorie intake throughout the day,” she says. “Protein also takes more energy to metabolize compared to carbs and fats, meaning your body burns more calories from protein just to break it down. This can give you an additional leg up.”
She switches up her workout routine
While Lambert has been said to combine cardio with circuit or strength training, her workout routine constantly changes, which helps keep movement fun. When she’s home in Oklahoma, she rides horses and works out with her trainer to do “the stuff nobody loves but works—like bodyweight exercises, resistance-band moves and circuit training,” Lambert told PS in 2015.
A combination of circuit training and cardio is good for weight loss because it can burn many calories and increase your metabolic rate, explains Balls. Circuit training involves performing multiple exercises back-to-back, which ramps up your calorie burn. And cardio also provides a steady burn, so they can both promote weight loss when paired with a balanced eating pattern.
She balances indulging with more movement
Lambert isn’t afraid to give into cravings, but she always balances it out with exercise. “Sometimes I have a couple weeks where I just drink beer and eat cheeseburgers,” Lambert admitted to Country Living. “And then I’ll go, ‘That was fun, but my stuff doesn’t fit.’ Then I’ll spend a month doing Pilates or riding [horses] a lot and running.”
If you’re looking to break out of a fitness rut, pilates is a smart place to start. Why? It’s a great workout for both your body and your mind, says Balls. She notes that some of the benefits include improved flexibility, stronger core muscles (abs, lower back and glutes), enhanced coordination and better balance.
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