When photos of Adele’s dramatic weight loss started appearing in 2020, the internet went into overdrive. The Grammy-winning singer looked completely different, and everyone wanted to know her secret. But here’s what actually happened, backed by facts from her trainers, nutritionists, and Adele herself.
What Method Did Adele Use to Lose Weight?
Adele lost approximately 45 kilograms (100 pounds) over two years using a combination of the Sirtfood Diet, intense workout routines, and major lifestyle changes. Her transformation wasn’t about quick fixes or magic pills. It was about consistent effort, professional guidance, and a complete shift in how she approached food and exercise.
The singer worked with personal trainer Dalton Wong and later with Joe Wicks, known as “The Body Coach” in the UK. She also followed nutritional guidance that focused on foods high in sirtuins, proteins that regulate metabolism and fat burning in the body.
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Download FreeWhat Is the Sirtfood Diet That Adele Followed?
The Sirtfood Diet focuses on foods that activate sirtuins, which are proteins in your body that protect cells from inflammation and regulate your metabolism. This diet became famous because Adele credited it as part of her weight loss journey.
The diet includes these key foods:
- Kale and other leafy greens
- Dark chocolate (85% cocoa or higher)
- Green tea
- Red wine (in moderation)
- Walnuts
- Extra virgin olive oil
- Strawberries and blueberries
- Turmeric
- Buckwheat
- Capers
The diet works in two phases. Phase one restricts calories to about 1,000 per day for three days, then increases to 1,500 calories for the next four days. Phase two, the maintenance phase, includes three sirtfood-rich meals and one green juice daily for two weeks.
Research shows that sirtuins do play a role in metabolism and cellular health. A study published in the journal Cell Metabolism found that activating sirtuins can improve metabolic function and increase fat burning. However, the extreme calorie restriction in phase one is what drives most of the initial weight loss, not just the sirtfoods themselves.
How Often Did Adele Exercise?
Adele worked out twice a day, sometimes three times, combining different types of exercise to maximize results. Her routine included weight training, circuit training, and Pilates. This level of commitment meant she was exercising between 90 minutes to 2 hours most days.
Weight training was crucial for Adele because building muscle increases your resting metabolic rate. This means your body burns more calories even when you’re not exercising. According to research from the American College of Sports Medicine, strength training can increase your metabolic rate by up to 15% for up to 48 hours after your workout.
Circuit training, which alternates between different exercises with minimal rest, helped Adele burn maximum calories while building strength. Studies show circuit training can burn 30% more calories than traditional strength training because it keeps your heart rate elevated throughout the session.
Pilates improved her core strength, flexibility, and posture. While Pilates doesn’t burn as many calories as high-intensity cardio, it builds lean muscle and improves body composition, which is why many people look more toned even if the scale doesn’t change dramatically.
Did Adele Cut Out Certain Foods Completely?
Yes, Adele significantly reduced her sugar intake and cut out processed foods. She also reduced her alcohol consumption, which was a major change for someone who previously enjoyed wine regularly. When you look at how How did Adele lose weight? becomes a question millions ask, the answer always comes back to these fundamental dietary changes combined with exercise.
Sugar reduction alone can lead to significant weight loss. The average Australian consumes about 60 grams of sugar daily, which equals roughly 240 calories from sugar alone. Cutting this out creates an immediate calorie deficit. Research from the University of California found that reducing sugar intake led to improved metabolic markers and weight loss even when total calorie intake remained the same.
Processed foods are typically high in calories, sodium, and unhealthy fats while being low in nutrients. By eliminating these, Adele naturally reduced her calorie intake while increasing the nutritional quality of her diet.
How Long Did It Take Adele to See Results?
Adele’s transformation took approximately two years, from 2018 to 2020. This gradual approach is actually healthier and more sustainable than rapid weight loss. Losing 0.5 to 1 kilogram per week is considered safe and sustainable by health professionals.
The first changes were likely internal. Within weeks of starting a new diet and exercise routine, people typically experience increased energy, better sleep, and improved mood before seeing significant physical changes. Visible weight loss usually becomes noticeable after 4-6 weeks of consistent effort.
Research published in the International Journal of Obesity shows that people who lose weight gradually are more likely to keep it off long-term compared to those who lose weight rapidly. Adele’s two-year timeline suggests she focused on sustainable changes rather than crash dieting.
What Role Did Mental Health Play in Adele’s Weight Loss?
Adele has been open about the fact that her weight loss was primarily about managing her anxiety, not about changing her appearance. She told British Vogue that working out became her therapy during her divorce and the stress of the pandemic.
Exercise releases endorphins, which are natural mood boosters. It also reduces cortisol, the stress hormone that can lead to weight gain, particularly around the midsection. A study in the Journal of Psychiatric Research found that regular exercise can be as effective as medication for treating mild to moderate depression and anxiety.
This mental health focus is crucial because it meant Adele was exercising for how it made her feel, not just for weight loss. This mindset shift often leads to better long-term adherence because the motivation comes from internal benefits rather than external appearance.
Can Regular People Follow Adele’s Approach?
The honest answer is that most people cannot replicate Adele’s exact routine because she had resources that aren’t available to everyone. She could afford personal trainers, nutritionists, a private chef, and the time to work out multiple hours per day. For someone working a full-time job with family responsibilities, exercising twice daily isn’t realistic.
However, the principles behind her success are absolutely achievable:
- Increase protein intake – Aim for 0.8 to 1 gram of protein per kilogram of body weight daily
- Reduce processed foods and sugar – Focus on whole foods like vegetables, fruits, lean proteins, and whole grains
- Exercise consistently – Even 30 minutes of daily activity makes a significant difference
- Strength train – Building muscle increases metabolism and improves body composition
- Focus on mental health – Exercise should improve your wellbeing, not just your appearance
- Be patient – Sustainable weight loss takes time
The cost of personal training in Australia ranges from $50 to $150 per session. While this adds up quickly, many people find success with online coaching programs that cost $50 to $200 per month, or free resources like YouTube workout videos and fitness apps.
What Do Nutrition Experts Say About Adele’s Diet?
Nutritionists have mixed opinions about the Sirtfood Diet. While they agree that the foods included are nutritious, the extreme calorie restriction in phase one raises concerns. Eating only 1,000 calories per day is below the recommended minimum for most adults and can slow metabolism if done for extended periods.
Registered dietitians point out that any diet restricting calories to 1,000-1,500 per day will result in weight loss, regardless of whether you’re eating sirtfoods or not. The weight loss comes from the calorie deficit, not from any special properties of the foods themselves.
The positive aspect is that sirtfoods are genuinely healthy. They’re rich in antioxidants, vitamins, and minerals. Incorporating these foods into a balanced diet without extreme calorie restriction would provide health benefits without the risks associated with very low-calorie diets.
Did Adele Use Any Weight Loss Supplements or Medications?
There’s no evidence that Adele used weight loss supplements or medications like appetite suppressants. Her transformation came from diet and exercise alone. This is important because the weight loss industry is full of products that promise quick results but often don’t work or can be harmful.
In Australia, weight loss supplements are not as strictly regulated as medications. Many contain ingredients that haven’t been proven effective, and some can interact with medications or cause side effects. The Therapeutic Goods Administration warns consumers to be cautious about weight loss products making unrealistic claims.
The most effective approach remains what Adele did: eat nutritious foods in appropriate portions and exercise regularly. No supplement can replace these fundamentals.
Frequently Asked Questions
How much weight did Adele actually lose?
Adele lost approximately 45 kilograms (100 pounds) over a two-year period from 2018 to 2020.
Did Adele have weight loss surgery?
No, there is no evidence that Adele had any weight loss surgery. Her transformation came from diet, exercise, and lifestyle changes.
What did Adele eat in a typical day?
While Adele hasn’t shared detailed meal plans, her diet focused on sirtfoods like leafy greens, lean proteins, berries, dark chocolate, and green tea. She reduced sugar, processed foods, and alcohol significantly.
How many calories did Adele eat per day?
During the initial phase of the Sirtfood Diet, Adele likely consumed 1,000-1,500 calories daily. During maintenance, she probably ate closer to 1,800-2,000 calories, though exact numbers haven’t been confirmed.
Can you lose weight just by doing Pilates?
Pilates alone can contribute to weight loss, but it’s most effective when combined with other forms of exercise and dietary changes. Pilates builds lean muscle and improves body composition but doesn’t burn as many calories as cardio or circuit training.
Is the Sirtfood Diet safe for everyone?
The extreme calorie restriction in phase one of the Sirtfood Diet is not suitable for everyone, particularly pregnant women, people with diabetes, those with eating disorder history, or anyone with certain medical conditions. Always consult a healthcare provider before starting any restrictive diet.
How can I start losing weight like Adele without a personal trainer?
Start by reducing processed foods and sugar, increasing protein intake, and exercising 30 minutes daily. Free resources like fitness apps, YouTube workout videos, and walking are effective and accessible to everyone.
Did Adele keep the weight off?
As of 2024, Adele has maintained her weight loss, suggesting her approach was sustainable. She continues to exercise regularly and follows a balanced diet.
The Real Takeaway From Adele’s Weight Loss
Adele’s transformation shows that significant weight loss is possible with dedication, professional guidance, and lifestyle changes. But her story also highlights something more important: she did this for her mental health and wellbeing, not to meet anyone else’s expectations.
The most sustainable approach to weight loss combines nutritious eating, regular exercise, adequate sleep, stress management, and patience. Quick fixes don’t work long-term. Real change comes from building habits you can maintain for life.
If you’re inspired by Adele’s journey, start small. Add one serving of vegetables to each meal. Walk for 20 minutes daily. Reduce sugary drinks. These small changes compound over time into significant results. You don’t need celebrity resources to improve your health. You just need consistency, realistic expectations, and a focus on overall wellbeing rather than just the number on the scale.
