Adele Weight Loss Journey (Diet & Exercise Revealed)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: January 6, 2024
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As a fitness trainer, I am always intrigued by individuals who’ve lost considerable weight, and Adele's weight-loss transformation is nothing short of remarkable.

Several of my clients have asked me how the singer managed to lose so much weight, so I spent a day going through her social media and interviews to gather as much information as I could on how she did it.

Read on to find out.

How Much Weight Did Adele Lose?

Adele lost over 100 pounds in about two years.

Interestingly, she did not initially set out to lose weight but instead began working out to feel better mentally. Adele has been transparent about her weight-loss journey in several interviews, including with British Vogue and Oprah Winfrey.


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A post shared by Adele (@adele)

Post-pregnancy and post-surgery, and fresh off her divorce, her entire life fell apart. Like the rest of the world, she was then impacted by all the COVID restrictions, making her basically unemployed, and she struggled with the most terrifying anxiety attacks.

After reading and listening to her interviews, there are a few things she is adamant about:

  • Her weight loss did not happen because of dieting, and she did not make a deal with a diet brand.
  • It was never about losing weight but making her body physically strong and, ultimately, her emotions and mind as well.
  • After she lost weight, she received many brutal comments from women who seemed to feel her fitness journey was a betrayal and that she no longer represented them.
  • She is still the person she was before her weight-loss journey; she did it for herself and not anyone else.

Body Stats

  • Full name: Adele Laurie Blue Adkins
  • Height: 5'9"
  • Weight: 139 pounds
  • Body measurements: 34-26-36 Inches
  • Body build: Hourglass

"My body's been objectified my entire career. It's not just now. I understand why it's a shock. I understand why some women especially were hurt. Visually I represented a lot of women. But I'm still the same person."

- Adele

Her Diet

Sirtfood diet in a bowl

Adele has dismissed rumors that she lost weight following the Sirtfood or other diet, as many people were suggesting that particular diet was responsible for her 100-pound weight loss.

In fact, Adele told Oprah that she loves to eat Chinese food and told British Vogue that her favorite McDonald's order is chicken nuggets, a Big Mac, and fries, which she enjoys once a week.

Losing weight has been a personal journey for Adele, but she has also embraced positive body movement.

In an empowering interview with British Vogue, she emphasized the importance of self-acceptance and loving oneself at any size.

It's not just numbers that matter to Adele; her journey is about more than that.

Her openness about her favorite indulgences and her commitment to body positivity have resonated with fans worldwide, inspiring a more inclusive approach to health and beauty.

Related Articles:

What is the Sirtfood Diet?

According to Science Direct, the Sirtfood diet contains foods that activate Sirtuins (SIRTs), a group of seven proteins that affect many body functions, including metabolism, inflammation, and even lifespan [1].

Supporters of this diet plan claim it triggers the body's fat-burning processes.

Powerful SIRT foods are often plant-based and rich in antioxidants [2].

These include:

  • Arugula
  • Capers
  • Celery
  • Chilies
  • Cocoa
  • Coffee
  • Dark chocolate
  • Extra virgin olive oil
  • Garlic
  • Green Tea
  • Kale
  • Parsley
  • Red wine
  • Soy
  • Strawberries
  • Turmeric
  • Walnuts

Has Adele Tried Intermittent Fasting?

No, she has also dismissed all the rumors that she tried Intermittent fasting (IF). For those of you who don’t know, IF is a time-restricted feeding regimen that includes a regular schedule of switching between fasting and eating.

"No intermittent fasting. Nothing. If anything I eat more than I used to because I workout so hard."

- Adele

Her Exercise Routine

A person using smith's machine

Adele shared with British Vogue that she has become quite addicted to working out. She worked out as much as three times daily during her weight-loss journey.

She would lift weights to burn fat in the morning, go for a hike or box in the afternoon, and do low-intensity cardio at night.

She boasts of being a very good boxer with a mean left hook.

Let's take a brief look at the types of Adele workouts.

Weight Lifting

Adele proudly states she can now deadlift 170 pounds regularly, quite an increase from her starting ten pounds.

A deadlift workout is a highly efficient exercise that requires strong legs and hips.

There are a few things beginners should keep in mind when beginning to deadlift:

Use proper form: the deadlift is a hinge move that requires good form in your hips because they do most of the work during the exercise.

Stand upright with your knees straight but not locked.

Bend your torso parallel to the floor, your spine flat, and your knees slightly bent.

Breathe: Controlled breathing is critical to a successful deadlift. Breathe in to lift the weight, briefly hold your breath to stabilize the core, and exhale when you stand up.

Use your legs: At the beginning of the deadlift, once you are in the hinge position and ready to lift, push against the floor with your legs. Keep your arms relaxed but maintain a firm grip on the weights.

Circuit Training

A woman performing circuit training with kettlebell

Adele implemented circuit training as part of her trio of daily workouts.

Circuit training can be a great weight-loss tool and promote overall health.

I incorporated circuit training into my client's routine. This approach offers a mix of cardio and strength training, something that I found incredibly effective in my client's weight loss and fitness journey.

Benefits of circuit training include:

  • It is efficient, especially for those with little time to work out
  • It can boost metabolism and promote fat burning
  • It is a full-body workout
  • It can relieve boredom because you move quickly from station to station
  • It is a good combination of cardio and strength training

"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."

- Adele

The Role of Mental Health in Weight Loss

For Adele, the weight loss journey wasn't about shedding pounds; it was about overcoming anxiety and finding strength in her newfound discipline.

The path to weight loss can often be laden with mental health challenges. Body image issues, societal pressures, and the stress of maintaining a strict regimen can take a toll on one's mental well-being.

Engaging in regular physical activity can reduce symptoms of depression and anxiety. For Adele, exercise becomes a form of therapy, offering a space to disconnect from daily stresses and reconnect with oneself.

Finally, Adele emphasizes the importance of a positive mindset as a cornerstone of successful weight loss. It involves shifting focus from negative self-perception to celebrating small victories and progress.

Adele's journey shows us the importance of being kind to ourselves and maintaining a positive outlook, regardless of the scale's readings. This mindset not only aids in weight loss but also in developing a healthier and more sustainable relationship with our bodies.

Adele's Supplements

In her interviews, Adele has not explicitly spoken about taking supplements.

My years in the fitness industry tell me that someone who loses significant weight often takes supplements to complement the dietary changes and a strict workout routine.

There are a couple of different options.


Multivitamins on a spoon

Multivitamins may aid weight loss, though research suggests they work differently in men and women.

According to a PubMed study, women experience more appetite suppression benefits, while men have more detectable body weight and fat reduction [3].

I found that incorporating multivitamins complemented my diet and exercise routine and helped with weight loss.

Fat Burners

If anything can support a weight-loss program, it is a fat burner.

These supplements work in various ways:

  • Help curb appetite
  • Encourage the body to use fat for energy
  • Boost metabolism, which allows you to burn more calories
  • Promote thermogenesis, which increases core temperature and promotes fat burning


How Long Did It Take Adele to Lose Weight?

It took Adele about two years to lose weight. She lost 100 pounds by lifting weights, doing circuit training, and making some additional lifestyle changes.

Did Adele Lose Weight by Fasting?

Adele did not lose weight by fasting or any other specific diet plan. She has stated that she is eating even more because she works out hard.


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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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