Pop powerhouse Meghan Trainor has captured attention not only with her music but also with her impressive physical transformation. The "All About That Bass" hitmaker, 31, has unveiled an impressive physical transformation, as her fitness trainer shared before-and-after photos highlighting her health journey from January 2024 to October 2025. While fans have buzzed about her dramatic transformation, her trainer emphasized that the biggest change happened "from the inside out." This article delves into Trainor's weight loss journey, exploring the various factors that contributed to her success, including lifestyle changes, exercise, and the use of GLP-1 medications.
A Holistic Approach to Health
Meghan Trainor's journey to a healthier lifestyle has been multifaceted, encompassing diet, exercise, and mindset. She openly admits that she has been on a journey "to be the healthiest, strongest version of myself for my kids and for me."
"I’ve worked with a dietitian, made huge lifestyle changes, started exercising with a trainer, and yes, I used science and support (shoutout to Mounjaro!) to help me after my second pregnancy," she shared.
Dietary Changes and Protein Prioritization
Trainor has emphasized the importance of working with a dietitian to make significant lifestyle changes. A key aspect of her dietary adjustments has been prioritizing protein intake. “My managers and I are always talking about like, ‘Oh my God, this is how I got 30 grams of protein at lunch today,’” she said. “It’s a goal and it’s a dream when we actually hit our protein counts now.” The singer’s breakfast usually consists of two eggs and organic turkey bacon. When lunch and dinnertime roll around, she usually makes a recipe from a meal delivery service. “I wish I knew how to cook. I make bland stuff,” she said. “But my husband is a nerd about finding food delivery companies that give you protein and help you out with a journey like that."
The Role of Exercise and Strength Training
Exercise has played a crucial role in Trainor's transformation. She told Women’s Health that she tries to work in strength training sessions with her husband three days a week. “On tour, I lost even more weight and I got stronger, so I could do the show and it was easier at the end,” she told the publication. and chase after my kids all day at a park while we were traveling. I definitely saw the benefits.” After realizing how much she enjoys lifting weights, Trainor now thinks about fitness differently. “I just look at all the years that I wasted doing hard cardio or trying to be a runner. My body was always just angry and inflamed. I was like, ‘What’s wrong with me? Why can’t I do this?’” she told the publication. “I know now that my body enjoys lifting weights and it doesn’t make you big and bulky.”
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Her trainer, Bella Maher from Malibu Bodies, highlighted the importance of strength training, protein, intention, and structure in Trainor's success. "She prioritized strength training, protein, intention, structure, and showing up even on the days she didn’t feel like it," the post continued. "She built this. She earned this. And now she gets to live in a body that supports her for life. SO proud of you, my girl!!"
Ray emphasizes the importance of strength training, stating, “I recommend that most people strength train two to three times per week, but you can see benefits even if you can only strength train once per week,” says Ray. “You can train more often if you prefer. Not sure where to start? The weight you use is highly dependent on your current strength and experience, says Ray. “After you can confidently do each exercise with good form, select a weight for each exercise that you can do eight repetitions with but may or may not be able to do reps nine and 10,” Ray advises.
GLP-1 Medication as a Support
Trainor has been transparent about using Mounjaro, a GLP-1 medication, as a support in her weight loss journey after her second pregnancy. However, both she and her trainer have emphasized that the medication was not the sole reason for her results.
Bella Maher shared before-and-after photos of Trainor on Saturday, gushing, “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,” Maher continued over the weekend.
Trainor's experience aligns with the understanding that GLP-1s can be a powerful tool, but they’re certainly not a transformation plan.
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Mindset and Body Positivity
Focusing on her health, rather than the number on the scale, is one way Trainor has transformed her body and her mindset in recent years. Trainor is the queen of self-love anthems, but she struggles to feel confident in her skin sometimes, just like the rest of us. Still, she's determined to be kind to her body - something she says is important for her two young sons to observe her doing. “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 told USA Today in Mar. 2025.
The pop star opened up about the challenges of embracing her postpartum body and admitted that she's encountered her fair share of self doubt. “Every time I get asked about, like, ‘How are you so confident?’ I’m like, ‘Oh, I’m not,’” the 31-year-old said. “Writing these songs is just my therapy for trying to love myself more.”
Trainor told People she had to learn how to "rewire" her brain so she could embrace her new body. “And my therapist is so great at showing me a visual of, ‘Your brain was wired this way your whole life. And at 29, you have to learn how to rewire it, which is not an easy task. So it’s something you’re working on every day.’ And I’m like oh, that’s right," she said.
The Impact of Family and Support
Meghan Trainor's journey has been influenced by her family and support system. Her husband, Daryl Sabara, has been a significant source of inspiration and support.
Husband's Inspiration
While dating her Sabara in 2017, Trainor told ET the actor helped inspire her to lead a healthier lifestyle. “He’s changed my entire life. He cooks for me and taught me how to cook,” she said at the time. “He taught me how you can feel better if you eat healthier and exercise, even mentally."
Read also: Inside Meghan's Transformation
Trainor went on to say she'd "never felt better" after prioritizing her workout routine with the help of Sabara.
The following year, Trainor told E! News she'd lost 20 pounds "the healthy way."
Staying in Shape is a Family Affair
While preparing for her 2024 tour, Trainor told People she enlisted the help of her family to help keep her reach her fitness goals before hitting the road. “I already told my household. I was like, ‘I am training for the Olympics, OK?’ I want to train and eat clean, and feel good when I’m dancing and singing. I don’t wanna be so winded, because right now, I’m winded,” she said.
In a Jan. 2025 interview with Women's Health, the star said her children often watch their parents while they work out and even have their own "pretend kid weights."“They always pick them up and go, ‘Wow, look how strong we are!’ I’m like, ‘Do your lifts, do your squats.’ And then they leave,” she said. “I’m like, ‘Get out of here, it’s dangerous!’”
Motivation for Her Children
Even before she became a mom, Trainor knew she wanted to live a healthier lifestyle for her future children. “One day we’ll have kids,” she told E! News in 2018. “I want to be the healthiest I can be for those kids.”
That's a sentiment she reiterated again after giving birth to her first child.“I want to run and keep up with my kid. I want to be able to put on a bathing suit and run out there and not be in my head about it. And I want to climb up a treehouse with him,” she previously told People. “I’ve lost all the baby weight and 10 extra lbs., so I’m just going to keep going and do this for my younger self.”
Addressing Postpartum Weight Loss
Trainor has been open about the challenges of postpartum weight loss and the pressure to bounce back after pregnancy.
60 Pounds Lost After First Child
Trainor and Sabara welcomed their first son, Riley, in 2021. After giving birth, the new mom lost 60 pounds over the course of a few months. “I did it the healthy way, the long way, the one pound a week way. And it’s a proud accomplishment that I never thought I could ever do,” she told People in 2023.
While speaking with ET Canada in 2022, Trainor described her postpartum weight loss journey.“I was my heaviest I’d ever been. I was 200 pounds. … I just wasn’t feeling great,” she said. After undergoing a C-section, Trainor felt insecure about her scar and found herself in a "really dark place." The singer said she was motivated to take action so she could be "in a great place" for her son. “So I worked (out) everyday and challenged myself. And I was like, ‘If I can survive a C-section, I can do anything.’ And I did,” she said. Trainor said she was "very dedicated" to her routine and “started seeing the pounds come off one week at a time, one pound." Through the process, she discovered that she is fond of "healthy food" and learned how to exercise portion control.
Rewiring Her Brain
Like every new mom, Trainor initially struggled to love her postpartum body after giving birth to her first child. “A lot of women are out there posting their stretch marks, and they write, ‘I love my tiger stripes, they gave me my boy,’” she told Parents in 2022.
However, Trainor took a while to feel comfortable in her new skin.“I love my baby, but I can’t look at my stretch marks and honestly say, ‘Wow, I love them,’ you know?” she said.
Trainor told People she had to learn how to "rewire" her brain so she could embrace her new body.
Exercising for Mental Health
Trainor understands that a fitness routine can be equally beneficial for your mental and physical health.“My brain is so happy when I exercise,” she told ET Canada in 2022.
The same year, Trainor took to Instagram and described working out as "one of my favorite ways to get out of my own head."
She continued to work out while pregnant While pregnant with her second child in 2023, Trainor told People she had a hard time wrapping her head around the fact that she was going to gain back some of the weight she’d just worked so hard to lose. “That was really emotionally crippling, trying to go from like, ‘Oh, I’m down to my healthiest I’ve ever been, but I know I’m about to grow big again,’” she said. “And I had to keep reminding myself, ‘It’s healthy for the baby. I got to get big for the baby. And I’ve done it once. I could do it again.’”
Trainor stayed focused on her physique during her second pregnancy and shared several videos of her workouts on Instagram, including one that incorporated some time on the treadmill and plenty of moves with weights.
Dealing with Public Scrutiny
Trainor has faced public scrutiny regarding her body image and weight loss, particularly after her appearance at the 2025 Billboard Women in Music awards.
Addressing Comments About Her Body
When Trainor was recognized at the 2025 Billboard Women in Music awards she revealed most of the comments she saw on social media following the honor were about her body instead of her music. In an Instagram post, she expressed her disappointment and revealed she was taking Mounjaro, a Type 2 diabetes to help her lose weight. "…It’s a little disheartening that so many of the questions (and comments) were focused on my body instead of my music, my passion, or the decade of hard work that got me here. This is what it’s like to be a woman in the music industry," she wrote in her caption. She doesn't look the way she did 10 years ago, she added, and she's worked hard to lose the weight which included using the drug. "I’ve worked with a (dietitian), made huge lifestyle changes, started exercising with a trainer, and yes, I used science and support (shoutout to Mounjaro!) to help me after my 2nd pregnancy. And I’m so glad I did because I feel great," she wrote.
Setting the Record Straight
After her show-stopping appearance, the "Made You Look" singer took to social media to set the record straight - and expressed frustration over the attention surrounding her body instead of her music."So many of the questions (and comments) were focused on my body," Trainor shared, adding that the focus took away from what she was there to celebrate - her work.
Trainor didn’t shy away from being transparent with fans, admitting she had been using a weight-loss medication while also putting in serious effort behind the scenes."No, I don’t look like I did 10 years ago," she wrote. "I’ve been on a journey to be the healthiest, strongest version of myself for my kids and for me."
Positive Self-Perception
Yeah, Meghan Trainor knows she looks good in her Versace dress and when her morning hair's a mess. 21, balancing atop a set of dumbbells, she found a way to respond to the stunned commenters, like one user who wrote, "I did not recognize her at first. And so the 31-year-old showed off her bangin' new 'do by lipsyncing to Megan Thee Stallion’s "Her." Sample lyric: "I don’t care if these b--ches don’t like me.