Adele, the sensational jazz and soul singer-songwriter from London, has captivated audiences worldwide with her powerful voice and heartfelt lyrics. With a staggering 16 GRAMMYs, one Academy Award, and 12 BRIT Awards under her belt, she has sold over 120 million records globally. Beyond her musical accomplishments, Adele's personal transformation, particularly her weight loss journey, has garnered significant attention. In 2020, she lost an impressive 100 pounds, sparking widespread interest in her methods. This article delves into the strategies Adele employed, emphasizing that her success was not due to fad diets but rather a holistic approach encompassing fitness, mental health, and overall well-being.
Adele’s Weight Loss: What Actually Worked
Adele's weight loss journey is an inspiring example of how balanced approaches lead to lasting results. Let’s break down the critical elements that contributed to her success:
- Strength Training: Adele worked with celebrity trainer Dalton Wong and Gregg Miele, incorporating strength circuits, which helped her build lean muscle and boost her metabolism.
- Cardio: While she didn’t overdo it, Adele made walking and low-impact cardio a regular part of her routine.
- Mindset and Therapy: Emotional health played a significant role in her transformation. She focused on mindfulness and journaling, addressing the emotional side of weight gain.
- Nutrition: Adele focused on real, whole foods, ensuring balanced meals with adequate protein and fiber. She avoided fad diets, opting instead for a sustainable approach.
The Beginning of a Wellness Journey
Adele's wellness journey began in 2020, driven by a desire to improve her mental and physical well-being. In an interview with Vogue, Adele revealed that exercise helped alleviate her anxiety. Adele also told Oprah Winfrey in 2021, “I had the most terrifying anxiety attacks after I left my marriage." Her decision to prioritize her health was rooted in personal growth rather than external pressures. As she told British Vogue, “It was never about losing weight. I did it for myself and not anyone else. So why would I ever share it? I don’t find it fascinating. It’s my body.”
Strength Training and Its Role in Metabolism
Strength training emerged as a cornerstone of Adele's fitness regimen. Working with trainers, she focused on building strength, both mentally and physically. One of Adele’s trainers, Gregg Miele, explained to Vogue, “She got really turned on to movement, and especially strength training." Adele found a passion in lifting weights, noting, "On a deadlift, we were getting up to 160, 170 [pounds]. I love it." This dedication to strength training played a crucial role in boosting her metabolism and transforming her body composition.
Strength training is an essential part of any fitness routine, especially for those looking to lose weight or maintain a healthy weight. Here’s why:
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- Muscle Mass and Metabolism: Strength training increases muscle mass, and since muscle burns more calories at rest than fat, it plays a crucial role in boosting metabolism.
- Sustainable Results: Unlike cardio alone, which can lead to muscle loss over time, strength training helps maintain muscle, improving body composition and overall health.
The Power of Nutrition: What Adele Ate
Contrary to popular belief, Adele did not adhere to a strict or restrictive diet. When asked about specific diets, she responded, “Ain’t done that. No intermittent fasting. Nothing." Instead, she focused on balanced nutrition and mindful eating. Adele also allowed herself treats, stating, “My ideal meal, my death row meal, my last meal, would be a McChicken Nugget with a Big Mac and then fries. That’s my three-course."
Adele’s approach to nutrition was simple but effective. Here’s what she prioritized:
- Whole, Nutrient-Dense Foods: Adele focused on nutrient-dense foods like lean proteins, vegetables, and whole grains.
- Balanced Meals: She made sure each meal had enough protein and fiber, which helped keep her satiated and supported metabolic health.
- Avoiding Processed Foods: By cutting back on processed foods and alcohol, Adele naturally reduced inflammation, which helped her body function optimally.
Exercise and Mental Health
For Adele, exercise was intrinsically linked to her mental health. "It was because of my anxiety," she told British Vogue. "Working out, I would just feel better." She found solace and mental clarity in her fitness routine, which became a form of therapy. As she mentioned, "It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone. I got quite addicted to it."
The singer also said that "it was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone. I got quite addicted to it." Adele explained to Oprah that her anxiety was rooted in her divorce. “I had the most terrifying anxiety attacks after I left my marriage. They paralyzed me completely and made me so confused because I wouldn't be able to have any control over my body, but I was aware of that happening because it was kind of still very much there while my whole body was just like, on another planet it felt like,” she said. As of August 2022, Adele is now happily in a new relationship with sports agent Rich Paul, per Elle. She said that she placed a lot of trust in her trainer and felt more at ease while at the gym. Working out every day gave Adele "discipline" and helped fill her otherwise empty schedule. Miele agreed that Adele's aim "was getting stronger, physically and mentally. She got really turned on to movement, and especially strength training. So turned on that she started doing double sessions," he told Vogue.
Mental Health and Emotional Healing: A Key Component
Weight loss isn’t just about the body, it’s about the mind as well. Adele’s post-divorce period was a catalyst for focusing on mental health:
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- Therapy and Mindfulness: Adele made emotional healing a priority through therapy and mindfulness practices like journaling.
- Reducing Stress: Chronic stress is linked to weight gain, particularly around the abdominal area. By prioritizing mental well-being, Adele was able to achieve lasting results.
Body Positivity and Self-Acceptance
Throughout her transformation, Adele remained steadfast in her commitment to body positivity. She emphasized that her weight loss was a personal choice and not a reflection of societal expectations. “People have been talking about my body for 12 years,” she said back in 2021. They used to talk about it before I lost weight. But yeah, whatever, I don’t care … You don’t need to be overweight to be body positive, you can be any shape or size.” Adele explained further, "it's not my job to validate how people feel about their bodies. I feel bad that it's made anyone feel horrible about themselves, but that's not my job. I'm trying to sort my own life out. I can't add another worry."
How Reducing Inflammation Can Support Weight Loss
One of the overlooked factors in weight loss is inflammation. Chronic inflammation can hinder weight loss efforts by affecting metabolic function and hormone balance. Adele’s choice to reduce processed foods and alcohol played a key role in decreasing inflammation.
- Foods to Avoid: Processed foods, sugars, and dairy are known to promote inflammation in the body.
- Foods to Include: Anti-inflammatory foods such as omega-3 rich fish, leafy greens, and antioxidants can help support fat loss and hormone balance.
The Importance of Support Systems: Coaching, Therapy, and More
Adele didn’t achieve her transformation alone. She surrounded herself with a team of professionals who guided her every step of the way:
- Coaching: Having a fitness coach like Dalton Wong helped her stay consistent with her strength training and cardio routines.
- Nutritionists and Therapists: Experts helped Adele optimize her nutrition and provided emotional support throughout her journey.
- Personalized Approach: Everyone’s body responds differently to diet and exercise.
Public Perception and Media Attention
Adele's weight loss journey was highly publicized, with media outlets and fans alike commenting on her changing appearance. She addressed the public's fascination with her body in an interview with British Vogue, stating, “People are shocked because I didn’t share my ‘journey.’ They’re used to people documenting everything on Instagram, and most people in my position would get a big deal with a diet brand. I couldn’t give a flying f**k." Adele's decision to keep her journey private underscored her commitment to personal well-being over public validation.
Current Life and Happiness
Today, Adele is thriving both personally and professionally. She continues to prioritize her health and happiness, as evidenced by her successful Las Vegas residency and her fulfilling relationship with Rich Paul. In May of 2022, she shared, “If time keeps healing and smoothing out all the creases in my life like it does as the years fly by, then I can’t wait to be 60! I’ve never been happier!”
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Conclusion: Your Path to a Healthier, Happier You
Adele’s weight loss journey was not about following the latest fad diet or working out obsessively. It was about making smart, sustainable choices that supported her body, mind, and soul. Her story serves as an inspiration to anyone seeking to improve their health and well-being through a balanced and holistic approach.