Meghan Trainor, the pop star celebrated for her body-positive anthems, has embarked on a journey towards a healthier and stronger self. Balancing her career as a singer, songwriter, wife, and mother, Trainor has openly shared her experiences with weight loss, body image, and the lifestyle changes she's embraced. This article delves into the details of her transformation, exploring the various facets of her approach to wellness.
Embracing a Healthier Lifestyle
Trainor's journey is rooted in a desire to be the "healthiest, strongest version" of herself, not only for her own well-being but also for her two sons, Riley and Barry. She recognized the importance of setting a positive example for her children, emphasizing the need to avoid negative self-talk and promote body kindness. "I don’t want them to hear me ever being mean to my body because I don’t want them to do that to themselves," she shared.
Her husband, Daryl Sabara, played a pivotal role in inspiring her to lead a healthier lifestyle. He introduced her to cooking and instilled in her the understanding that healthier eating and exercise can significantly improve one's mental and physical state.
The Role of Strength Training
Weight lifting has become a cornerstone of Trainor's fitness routine. She dedicates three days a week to strength training sessions with her husband. This approach has not only helped her lose weight but has also made her stronger and more capable on tour.
Trainor has expressed her newfound appreciation for weight lifting, contrasting it with her past experiences with cardio. She realized that her body responds positively to strength training, dispelling the misconception that it leads to a bulky physique.
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Nutritional Changes and Protein Prioritization
Alongside exercise, Trainor has made significant changes to her diet. She emphasizes the importance of protein intake, often discussing with her managers how to incorporate 30 grams of protein into her lunch. Her typical breakfast consists of eggs and organic turkey bacon, while lunch and dinner often involve meals from a food delivery service.
She openly admits that she isn't a skilled cook, relying on her husband to find food delivery companies that provide protein-rich meals to support her health journey. She worked with a dietitian, made huge lifestyle changes.
Postpartum Weight Loss and Body Image
After giving birth to her first child, Riley, Trainor embarked on a postpartum weight loss journey, shedding 60 pounds over several months. She described this achievement as a "proud accomplishment" that she never thought possible.
Trainor has been candid about the challenges of embracing her postpartum body and the self-doubt she encountered. She acknowledged the societal pressure on women to conform to certain body standards. "Every time I get asked about, like, ‘How are you so confident?’ I’m like, ‘Oh, I’m not,’" she admitted.
She also spoke about the emotional difficulty of gaining weight during her second pregnancy after working so hard to lose it. However, she reframed her perspective, reminding herself that it was necessary for the baby's health.
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Mounjaro and Medical Support
Trainor revealed that she used Mounjaro, a Type 2 diabetes medication, to aid in her weight loss journey after her second pregnancy. She emphasized that it was a tool to support her efforts. Even after starting it, the medication was simply a support, not the reason for her results. Her trainer, Bella Maher, corroborated this, stating that the medication was "simply a support, not the reason for her results."
Her husband, Daryl Sabara, also started taking the medication, and they opted for the lowest dose to minimize potential side effects.
Addressing Criticism and Focusing on Music
Following her appearance at the 2025 Billboard Women in Music event, Trainor expressed her disappointment that many of the comments she received focused on her body rather than her music. She found it disheartening that her decade of hard work was overshadowed by discussions about her physical appearance.
She addressed the criticism directly, acknowledging that she doesn't look the way she did ten years ago and that she has been working hard to become the healthiest version of herself.
The Importance of Mindset
Trainor emphasizes the importance of mindset in her health journey. She told People she had to learn how to "rewire" her brain so she could embrace her new body. "Body image is always there, but I’m learning to rewire my brain," she told People. "Everyone’s body’s so different. Numbers are just numbers." She recognized that rewiring her brain was an ongoing process.
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A Family Affair
Staying in shape has become a family affair for Trainor. Her children often watch her and her husband work out and even have their own "pretend kid weights."
Trainer's Perspective
Bella Maher from Malibu Bodies shared her perspective on Trainor's transformation. "Watching her transform from the inside out has been one of the most meaningful parts of my work," Maher said. She praised Trainor for her commitment to strength training, protein intake, intention, structure, and consistency. She did so much of this on her own before ever introducing a GLP-1, and even after starting it, the medication was simply a support, not the reason for her results. GLP-1s can be a powerful tool, but they’re certainly not a transformation plan. SHE is the reason this worked.