Have you ever wondered how celebrities lose weight so quickly after pregnancy? Or, more importantly, what’s the secret behind sustainable weight loss that doesn’t rely on quick fixes or drastic measures? For Meghan Trainor, the answer lies in patience, exercise, and a healthy lifestyle—not fad diets or extreme workouts. Meghan, known for her hit songs and confident personality, openly shared her 60-pound weight loss journey, which she achieved after the birth of her son, Riley, in 2021.
Let’s dive into Meghan’s story to explore how she shed the pounds and maintained a balanced, healthy lifestyle. Plus, we’ll share tips on how you can apply some of her strategies to your own weight loss journey!
Meghan Trainor’s Weight Loss Journey: The Facts
After giving birth to her son in 2021, Meghan Trainor found herself facing weight gain, something many new mothers experience. She later opened up about her struggles, revealing that her postpartum weight was her “heaviest” and that she had gained 60 pounds during her pregnancy.
So, how did she lose the weight?
Unlike some celebrity weight loss transformations that involve extreme dieting or surgical interventions, Meghan’s journey was a lot more grounded. She focused on natural and sustainable methods, opting for a slow and steady approach that included a balanced diet, regular exercise, and, importantly, strength training.
In 2023, Meghan shared that she lost weight at a rate of one pound per week, which she considered the healthiest and most sustainable way to approach weight loss. This gradual approach helped her build muscle, shed fat, and regain her pre-pregnancy figure.
The Role of Diet in Meghan Trainor’s Weight Loss
Meghan didn’t follow any extreme or fad diets. Instead, she adopted a balanced approach to food, focusing on nutrient-rich meals and mindful eating. Here are some key elements of her diet strategy:
1. Balanced Diet:
Meghan combined lean proteins, whole grains, and plenty of fruits and vegetables in her meals. She made sure to include healthy fats, like those found in avocados and olive oil, to keep her energy levels up while still losing weight.
2. Smaller, Frequent Meals:
Instead of eating large portions or skipping meals, Meghan opted for smaller, more frequent meals throughout the day. This helped keep her metabolism stable and prevented overindulgence during meals.
3. Mindful Eating:
Meghan emphasized the importance of listening to her body. She made sure to eat when she was hungry and stop when she was full, focusing on her body’s natural hunger cues rather than emotional eating or restrictive calorie counting.
4. Avoiding Crash Diets:
In an interview with People, Meghan was very clear about her approach to weight loss, stating: “I did it the healthy way, the long way”. She chose not to engage in crash diets or extreme restrictions but instead focused on creating lasting habits.
Exercise: Strength Training and Daily Activity
While diet played a key role, exercise was another vital factor in Meghan’s weight loss journey. Meghan focused on strength training, which not only helped her burn fat but also built lean muscle. The key benefits of strength training include:
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Increased metabolism: Muscle burns more calories at rest than fat, so building muscle helps you burn more calories throughout the day.
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Body toning: Strength training helped Meghan achieve a lean, toned body, which improved her posture and overall appearance.
Meghan didn’t rely solely on strength training, though. She also incorporated cardio into her routine, including walking, cycling, and dancing—activities she enjoys and can do regularly. Consistency in staying active, even with low-intensity workouts, was crucial in keeping her weight loss steady.
The Influence of Weight Loss Medications
In addition to lifestyle changes, Meghan revealed in 2025 that she had also tried weight loss medications to support her progress. Meghan made headlines when she admitted to using Mounjaro, a medication that helps lower appetite and promote weight loss. This injectable medication, typically used for managing type 2 diabetes, has become popular for weight loss purposes.
Mounjaro works by mimicking a natural hormone called GLP-1, which helps control appetite and regulate blood sugar. Meghan noted that while the medication helped her, she still focused on maintaining a balanced lifestyle, including a healthy diet and exercise routine.
Despite her use of Mounjaro, Meghan emphasized the importance of patience in her journey. She shared that weight loss is a process and that it took time to see results. For Meghan, the focus was on a long-term approach, rather than a quick fix.
Meghan’s Approach to Self-Love and Body Confidence
Throughout her weight loss journey, Meghan Trainor has made a point to prioritize self-love and body confidence. She has consistently encouraged her fans to embrace their bodies at every stage of their weight loss journey and to focus on health over aesthetics.
In an Instagram post, Meghan wrote: “I wanted to feel strong and healthy, but I also wanted to love my body at every size”. This mentality helped her remain grounded and realistic during her weight loss journey. She made sure that her efforts to lose weight weren’t about conforming to societal standards, but about improving her overall well-being and feeling her best.
Meghan Trainor’s Weight Loss After Pregnancy: Key Takeaways
If you’re hoping to lose weight like Meghan, here are a few lessons to remember:
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Patience is Key: Meghan lost weight gradually, at a pace of 1 pound per week. Quick fixes rarely lead to long-term results, so focus on making sustainable changes that can last a lifetime.
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Strength Training is Crucial: Building lean muscle helps boost your metabolism and gives your body a toned look. Incorporating strength training into your routine is essential for fat loss.
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Healthy Eating, Not Dieting: Meghan focused on a balanced diet of whole foods, lean proteins, fruits, vegetables, and healthy fats. Avoid crash diets and focus on creating long-lasting, healthy habits.
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Self-Love and Body Confidence: Remember, weight loss is a journey, not a destination. Embrace your body at every stage and prioritize feeling healthy over fitting into a specific size.
FAQ: Meghan Trainor’s Weight Loss Journey
1. How much weight did Meghan Trainor lose?
Meghan Trainor lost 60 pounds after giving birth to her son. She focused on a healthy diet, regular exercise, and strength training.
2. What weight loss medication did Meghan Trainor use?
Meghan Trainor admitted to using Mounjaro, a GLP-1 receptor agonist, which helped reduce her appetite and supported her weight loss efforts.
3. Did Meghan Trainor use Ozempic for weight loss?
No, Meghan Trainor did not use Ozempic for weight loss. Instead, she used Mounjaro, a similar medication that also helps control appetite.
4. How long did it take Meghan Trainor to lose 60 pounds?
Meghan lost 60 pounds over the course of several months, with a gradual weight loss of about 1 pound per week.
5. What exercises did Meghan Trainor do for weight loss?
Meghan focused on strength training and incorporated cardio exercises like walking, cycling, and dancing to stay active and burn calories.
6. What was Meghan Trainor’s diet like?
Meghan followed a balanced diet that included lean proteins, whole grains, fruits, vegetables, and healthy fats. She also focused on mindful eating and avoiding crash diets.
Stay Consistent and Focus on Health
Meghan Trainor’s weight loss journey shows us that slow and steady wins the race. By focusing on sustainable changes—like healthy eating, exercise, and a positive mindset—she achieved her weight loss goals in a way that supported her long-term health. If you’re looking to shed pounds, take Meghan’s approach to heart: embrace patience, consistency, and self-love. You don’t need drastic measures to transform your body and feel your best!