When Adele unveiled her dramatic transformation in 2020, fans around the world were stunned. But this wasn’t a quick-fix or a crash diet story. Adele’s journey was built on consistency, strength, and a focus on mental health—not a number on the scale.
Over the course of two years, Adele dropped 100 pounds through intentional exercise, strength training, and mental resilience, as she later revealed in interviews with British Vogue and Oprah Winfrey.
Why Adele Started Working Out
Adele didn’t begin her fitness journey to change how she looked, but rather how she felt.
“It was because of my anxiety,” she told British Vogue. Exercise became a form of therapy for her—an escape that grounded her emotions.
She experienced debilitating anxiety attacks following her divorce, which often left her physically frozen. However, she noticed that working out eased her anxiety, offering peace she couldn’t find elsewhere.
Her Workout Routine: A Day in Adele’s Fitness Life
Adele wasn’t just dabbling in fitness—she dove in deep. She trained three times a day, combining different forms of exercise for maximum impact.
| Workout Time | Exercise Type | Purpose |
|---|---|---|
| Morning | Weight lifting | Strength and muscle building |
| Afternoon | Hiking or boxing | Cardiovascular and mental therapy |
| Evening | Cardio session | Fat burn and endurance |
According to Adele, “I got quite addicted to it.” Her workouts not only improved her physical appearance but also alleviated chronic back pain, thanks to strengthening her core.
Falling in Love with Strength Training
Adele’s personal trainer, Gregg Miele, shared that weight loss was never the goal—it was about building physical and mental strength.
Over time, Adele grew to love weightlifting. She told Oprah that she worked her way up from lifting 10 pounds to performing deadlifts of 160-170 pounds.
She even joked, “I could’ve been in the Olympics!”
No Fad Diets or Intermittent Fasting
One of the most surprising elements of Adele’s transformation? She didn’t follow a strict diet.
Contrary to rumors about the Sirtfood diet or intermittent fasting, Adele denied them all.
“Ain’t done that,” she told Vogue. “If anything, I eat more than I used to because I work out so hard.”
Her success wasn’t tied to food deprivation. Instead, it was the balance between consistent movement and self-love that made the real difference.
Mind Over Matter: Mental Health First
For Adele, weight loss wasn’t the ultimate goal. It was a byproduct of emotional healing.
“I’m definitely really happy now. But it’s not because of my weight,” she said. “It’s because of the dedication I gave to my brain with therapy and stuff like that, and a lot of crying.”
She summed up her transformation with a powerful phrase:
“I used to cry, but now I sweat.”
She Still Eats What She Loves
Adele keeps it real—even with fast food. She enjoys McDonald’s once a week, admitting her favorite meal is a Big Mac, fries, and McNuggets.
This balance—honoring cravings while prioritizing health—makes her approach relatable and sustainable.
Adele’s 100-pound transformation wasn’t about vanity—it was about self-healing, emotional strength, and taking control of her life.
Her story proves that lasting change comes from within, and that you don’t need to follow trends or deprive yourself to feel and look better.
Through dedicated workouts, a focus on mental wellness, and authentic self-love, Adele redefined her narrative—not for the world, but for herself.
FAQs
Did Adele follow a specific diet like keto or intermittent fasting?
No, Adele has confirmed she didn’t follow any popular diets. She focused entirely on working out and improving mental health.
How much did Adele lift during strength training?
She started with 10 lbs and worked up to deadlifting 160–170 lbs, showcasing impressive progress.
Who was Adele’s trainer during her weight loss journey?
Adele worked with Gregg Miele, who emphasized strength and movement over weight loss.