Ed Sheeran, the globally acclaimed singer-songwriter, has been candid about his fluctuating weight and his efforts to maintain a healthy lifestyle. His journey reflects the struggles many face with body image and the challenges of balancing a demanding career with personal well-being. He's spoken about his experiences with weight gain, weight loss, and the pressures of the music industry.
The "Fat Phase" and Chicken Wing Addiction
Sheeran openly discussed a period where he gained approximately 25 kilograms (about 55 pounds) due to an addiction to chicken wings. During this "fat phase," he consumed fried chicken wings daily for about a year and a half. He humorously explained that he mistakenly believed he could avoid weight gain by simply cutting out bread and French fries while on tour in America.
The Turning Point
In 2019, Sheeran faced malicious comments from online trolls who body-shamed him, calling him "gendut" and "bulk." This negativity, coupled with his own self-consciousness and the pressure to conform to industry standards, motivated him to take his health more seriously. He admitted that at his heaviest, he weighed 101 kg (approximately 223 pounds).
Diet and Exercise Strategies
Ed Sheeran has employed various strategies to manage his weight, including diet and regular exercise.
1. Giving Up Alcohol and Reducing Carbs
In 2017, Sheeran lost over ten kilos by abstaining from alcohol and reducing his carbohydrate intake.
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2. High-Intensity Interval Training (HIIT)
His wife, Cherry, encouraged him to engage in short, 10-minute exercises to burn fat, coupled with HIIT. This regimen helped him reach a weight of around 73 kilos (approximately 161 pounds).
3. Gym and Portion Control
After successfully losing weight in 2020, Sheeran maintained his ideal weight for four years by diligently going to the gym and controlling his food portions. He recognized his tendency to overeat if food is readily available, so he focuses on mindful eating and avoiding excessive portions.
4. Running
Sheeran has also embraced running as a form of exercise. In 2019, he mentioned his intention to run a marathon and incorporated 45-minute morning runs into his routine.
5. Avoiding Takeaway Food
He acknowledged that he used to consume takeaway food every day but made a conscious effort to reduce this habit.
The NHS's Seven Steps to Healthy Weight Loss
The British National Health Service (NHS) recommends seven steps for a healthy weight loss program:
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- Active move: Aim for 150 minutes of moderate-intensity activity per week, broken into shorter sessions if needed.
- Five servings of fruits and vegetables: Consume at least five portions of fruits and vegetables daily, with 80 grams of fresh, canned, or frozen vegetables constituting one serving.
- Realistic weight loss target: Aim to lose 0.5 to 1 kg (1 to 2 pounds) per week for a sustainable and healthy rate of weight loss.
- Read food labels: Choose products with more green codes than orange or red, indicating healthier options.
- Replace sugary drinks with water: Opt for water instead of sweet beverages. Add lemon or lime slices for flavor.
- Reduce sugar and fat intake: Substitute sugary treats with whole grains.
- Check your BMI.
The Pursuit of Six-Pack Abs
More recently, Sheeran has been aiming for a more toned physique, setting a goal to lose 14 pounds and achieve six-pack abs. He admitted that he sometimes "messes up" by indulging in a couple of beers but feels he is in the best shape of his life.
Body Image and Industry Pressures
Sheeran has been open about the pressures of the music industry and the impact of social media on his body image. He noted that being compared to other pop stars with "fantastic figures" made him self-conscious. He also recognized that negative comments from others often stem from their own insecurities.
Addressing Eating Disorder Struggles
Sheeran has alluded to developing an eating disorder, describing a pattern of gorging and purging similar to what Elton John described in his autobiography. He acknowledged that many people struggle with similar issues and hide them. He identified himself as a "binge eater" and has shifted towards "binge exercising" as a healthier outlet.
Finding Balance and a Healthier Lifestyle
Ultimately, Ed Sheeran's weight loss journey is about finding balance and embracing a healthier lifestyle. He has made significant changes to his diet and exercise habits, while also addressing the emotional and psychological aspects of body image and self-esteem. He has stopped "all the bad habit stuff" in his life and started exercising every day.
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