Lainey Wilson Credits Her Weight Loss to 3 Simple Daily Habits
The singer-songwriter dropped 20 lbs. without the use of weight loss drugs or fad diets
Known for her powerful vocals, Lainey Wilson has been turning heads for her music and recently, her inspiring weight loss journey. The country singer-songwriter, who lost 20 pounds in 2023, credits her success to simple, sustainable lifestyle changes that focus on balance and self-love. While embracing her figure, Wilson has been open about the healthy habits that helped her feel her best, sharing that she didn’t rely on quick fixes, but instead made choices that supported her overall well-being.
We’re breaking down her weight loss journey and the healthy habits she’s adopted (plus the rumored fads she skipped), along with expert insights to help you take your own steps toward wellness.
Lainey Wilson dispels fad diet rumors
As Wilson rose to fame, so did the commentary on her body. Over the years, the 32-year-old’s weight has fluctuated, but fans quickly noticed her slimmer figure during her performance at the Country Music Television (CMT) Awards in April 2023.
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In June 2023, tabloids began circulating that Wilson had reportedly lost 70 pounds with the help of weight loss gummies. The singer denied the rumor, claiming that the number was exaggerated.
“H*ll no!” she exclaimed while on the Big D & Bubba radio show. “I have lost weight. I probably lost about 20 pounds.”
Wilson later took to Instagram to set the record straight and address a series of weight loss gummy ads that appeared to use her to sell their product.
“Alright y’all, by now I’m sure a lot y’all have seen some ads about me losing weight, being hospitalized and then I started taking some weight loss gummies and blah blah blah that saved my life. Well surprise, it ain’t true,” she declared in the video. ”People will do whatever to make a dollar, even if it is lies. Cause ain’t nobody sent me any gummies.”
How daily movement kickstarted Lainey Wilson’s weight loss
Wilson credits her active lifestyle on tour for her weight loss, explaining that simply moving throughout the day—not structured gym sessions—made a big difference.
“If I have lost weight, it’s because I am working hard and playing hour-and-a-half shows and running around every night of my life,” she explained in the Instagram video.
During an interview with Audacy in 2023, the singer added that performing in stadiums was a workout in and of itself: “If I don’t actually get a workout in during the day, I don’t feel bad because I know I’m gonna get one that night.”
Non-exercise activity thermogenesis (NEAT), which includes all the calories burned through daily activities like walking, cleaning or even fidgeting, can play a significant role in weight management. “You don’t need a gym to stay active,” clarifies Marlee Bruno, M.M.S., PA-C, Founder of Mind Body & Soul Medical. “The key is to keep moving when you can throughout the day.”
Adding movement throughout your day is easier than you think. Jordan Anthony, MS, RDN, Registered Dietitian at Ahara, suggests “find[ing] excuses to walk more. Take the stairs instead of the elevator. Park in the back of the parking lot. Go for a stroll to pass the time. Even 10 to 15 minutes of sustained walking can boost your metabolism.”
How Lainey Wilson meal prepped for weight loss
Another weight loss strategy Wilson swears by is meal prepping. “I really do enjoy meal prepping and having things handy, because I feel like when you don’t have those things handy, that’s when you mess up and that’s when you eat something that makes you feel bad,” she said to Delish in 2023. “It’s really hard to make sure that you’re disciplined enough to do that. I try my best that I possibly can.”
Experts agree that’s a smart move. “The great thing about meal prepping is that it lets you make smart decisions about your diet when you aren’t stressed and hungry,” says Anthony. “We’ll often slip up on our diets at moments when we just need food, and if we already have a meal ready for those moments, it’s much easier to stick to our goals.”
To get started, Bruno suggests “Start small by prepping one or two meals for the week. Stick with simple, balanced meals like grilled chicken, veggies and rice.” Use the weekend to plan your meals, cook in bulk and store dishes in single-serving containers. Scrambled eggs, yogurts and salads, proteins like grilled chicken or shrimp and sushi are some of Wilson’s go-tos according to Delish.
Why Lainey Wilson embraces a nonrestrictive diet
Despite her commitment to healthier habits, Wilson doesn’t believe in restrictive dieting. She enjoys indulging in her favorite treats—like dark chocolate—every day. “Even if it’s just a little piece of candy, I’ve got to have my dark chocolate,” she told Delish. When it comes to long-term success, this approach is key. Denying yourself the foods you love can lead to feelings of deprivation, which may cause overeating down the line.
“Focus on adding more healthy things to your diet rather than restricting things you enjoy,” says Anthony. “Have that chocolate, but make a point of having fresh fruits or vegetables for snacks, too.”
“It’s all about balance,” adds Bruno. “The goal should never be perfection, instead, it’s to enjoy what you love without overdoing it.”
Lainey Wilson on body positivity
Wilson has acknowledged that with stardom comes conversations about her body. Luckily, she doesn’t take the comments too seriously, even approaching the topic with a bit of humor. “I’m like you know what? At the end of the day, if [my body] is what brought people to my music and they stuck around because of it then to h*ll with it,” she told KMLE Country 107.9. “Now, I mean it’s a little weird in the beginning like being sexualized, but also I’m like I’ve worked my fingers to the bone. I’ve been in Nashville for 12 years and I’m not gonna let it slow me down.”
Furthermore, she looked to one of her idols who has also spent a large chunk of her career being scrutinized for her figure. “You know at the end of the day, we were talking about Dolly [Parton]. I mean, she flaunts it, she’s proud of it!”
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