Adele's Weight Loss Diet and Workout Routine

adele weight loss diet

Adele is such a beautiful, talented woman! She has always been gorgeous, and she can rock so many lovely looks. However, recently, Adele amazed us all with a stunning Instagram post. In it, she looked as glamorous as ever, but she also showed off a slimmer body.

I was amazed and impressed by her incredible transformation. She reports undergoing the weight loss journey in order to feel happier and healthier, and I love that! Good for her. :)

Here’s what Adele has done to lose weight:

ADELE’S DIET – HOW ADELE LOST WEIGHT

One thing is clear from Adele’s diet: she isn’t focused on quick fixes. Her doctors and trainers attest to that. Instead, she is focused on eating whole, healthy food that she enjoys eating.

Adele hasn’t been open about the specifics of her eating habits. However, throughout her time in public life, it seems like she has focused on following two diets: the Mediterranean diet and the Sirtfood diet. Both of these diets emphasize eating plenty of protein, a reasonable amount of healthy fats, and lots of greens!

She also cut out drinking. That, along with whole foods, helped her to lose weight.

FOLLOWING THE MEDITERRANEAN DIET

In a recent interview, Adele’s doctor, Dr. Dominique Fradin-Read, said that she encourages the singer to follow the Mediterranean diet.

The Mediterranean diet isn’t very strict. Instead, people who follow it focus on eating whole foods. They focus on lean proteins, healthy fats, and plenty of fruits and veggies.

Dr. Frandin-Read says that the basis of any good, sustainable diet is something that you like. She encourages her patients to eat food that tastes good to them while also being healthy.

WHAT TO EAT ON THE MEDITERRANEAN DIET

The main point of the diet is to focus on plant-based foods, not meat-based foods. Many people on this diet will opt to only eat meat once or twice a weak, and they limit red meat even more than that.

If you want to adapt some components of the Meditteranean diet, try:

  • Eating 7-10 servings of fruits and veggies every day.
  • Picking whole grains, like brown rice, instead of refined grains.
  • Cooking with healthy fats, like olive oil.
  • Keeping your meat portions small.
  • Enjoying dairy, like Greek yogurt and cheese, in moderation.
  • Spicing your meals with herbs and spices, not salt.

FOLLOWING THE SIRTFOOD DIET.

Adele hasn’t confirmed one way or another if she follows this diet, but many insiders have said she’s been a fan of the diet since 2016. Her former personal trainer Pete Geracimo likes the diet, so it makes sense that she follows it too.

It also emphasizes many of the same healthy foods that the Mediterranean diet also prioritizes.

WHAT IS THE SIRTFOOD DIET?

The diet is based on a book by Aidan Goggins and Glen Matten. In it, they advocate eating nutrient-rich options like kale, cocoa, strawberries, and coffee. These “sirt-foods” are all supposed to activate a protein called sirtuins in your body.

According to the authors, activating the proteins can have several benefits, including:

WHAT CAN YOU EAT ON THE SIRTFOOD DIET?

The website and blog don’t give a complete list of approved foods. But here are some of the options:

  • green tea
  • cocoa powder
  • turmeric
  • kale
  • onions
  • parsley
  • broccoli
  • cauliflower
  • olive oil
  • olives
  • apples
  • red grapes
  • chocolate

WHAT IS THE SIRTFOOD DIET

The diet is split into two phases.

The first phase last for 7 days. During days 1-3, you can drink green juices and eat one meal for a total of 1,000 calories. During days 4-7, you can drink green juices and eat two meals for a total of 1,500 calories.

The second phase is 14 days, and it is meant to help you to continue to lose weight. During this phase, you can eat 3 meals a day and drink 1 juice.

After these two phases, the authors say you’re supposed to think about the diet as a way of life. They say to include healthy foods in your daily life as much as possible.

MY TAKE ON THE SIRTFOOD DIET

To be perfectly honest, I’m not the biggest fan of this nutrition plan. I believe that for a healthy weight loss, females need to eat at least 1200 calories per day. That’s the absolute minimum.

Whenever you restrict your calorie intake, your metabolism slows down. And the slower your metabolism is, the harder it is to burn through those extra calories and lose weight.

Eating less than 1200 calories per day may damage your metabolism (which is going to make weight loss impossible) and cause all kinds of health issues so I wouldn’t recommend it.

If you want to lose weight in a healthy weight, your calorie deficit should be less than 500 calories per day. If I wanted to lose weight, I would be in a 500 calorie deficit. I just find that I get too hungry so I prefer to stick to eating 200-300 calories less.

So let’s say you burn 2000 calories per day. If you want to lose weight in a healthy way, I wouldn’t recommend that you eat below 1500 calories per day.

If you’re not sure how to calculate your daily calorie intake, please read this blog post. :)

ADELE’S WORKOUT ROUTINE

SHE WORKS OUT CONSISTENTLY

Adele was never the kind of person who loved exercising (her playful Instagram post from 2016 is kinda telling ;)). However, in 2019, she started working out more. Now, she works out on average about 3 times a week. She works out for about 60 minutes each time she hits the gym.

This isn’t to say she had never worked out before. In 2016, she really focused on an exercise routine that would help her during her performances. And, in 2012, she reportedly started working out some after the birth of her son.

However, her weight loss in 2020 came, at least in part, by being consistent and pushing hard during her routines.

View this post on Instagram

getting ready…

A post shared by Adele (@adele) on

RESISTANCE TRAINING AND CARDIO

Adele does a mixture of full-body Pilates workouts, cardio workouts, and circuit training. Most of her 60-minute sessions involve a combination of all three of these.

I think this is a smart way to exercise, and it is similar to the way I train as well. Combining cardio workouts, like walking or running, with resistance training, like Pilates or circuit workouts, is great for weight loss, fat loss, and toning up.

Cardio is really helpful for slimming down your body. However, doing cardio alone doesn’t really create a look that many women want. Adding in resistance training helps create the lean, toned look that Adele is sporting on her Insta.

ADELE LOVES PILATES

One of the main exercises that Adele does is Reformer Pilates. Unlike Pilates on a mat, reformer Pilates involves laying on a platform with wheels. This platform is called a reformer. The reformer assists you while working out, helping to make sure that you are activating the correct muscles and keeping correct spinal alignment.

Reformer Pilates can be great for muscle toning, especially in the core area. It’s a common workout routine for celebrities and models. It can also be good at helping people with back problems or who may not like the stress that typical resistance workouts can cause.

KEEPING IT VARIED AND RESTING

Trainer Pete Geracimo (who also trained Kate Middleton‘s sister Pippa!) says that their workouts would consist of:

  • Bodyweight workouts
  • Resistance band workouts
  • Boxing
  • Weight training

This combination helped prevent boredom or burnout, he said.

The two also focused on giving her body time to rest. She made sure to get enough sleep, as this helps the body repair itself. She also took rest days as needed.

ADELE IS MOTIVATED

Adele’s son is seven years old, and she’s prioritized exercising every since he was born. Her main motivation for working out isn’t about weight loss. Instead, it is about setting a healthy example for her son. She also wants to feel good and lead a healthy lifestyle.

I’ve found that having a personal reason to exercise can be a powerful motivator!

WRAPPING UP

Adele’s powerful voice and emotional songs have always been amazing and inspiring. Her weight loss is just one part of her journey to a happy, healthy life.

Adele’s dedication and commitment to bettering herself are incredible! I’m so glad that she chose to share it with all of us. :)

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 comments on “Adele's Weight Loss Diet and Workout Routine”

    Nasini Anna Maria says:

    Nice! Adele has obtained amazing results and she followed a SUPER-HEALTHY REGIME. This is the best way to achieve results. I would like to see Gal Gadot, Liv Tyler, Jane Fonda, Claudia Schiffer diet and workout regime, please. :)

      Marina - Lean Legs Support says:

      Hey lovely,
      I couldn’t agree more! Gal Gadot’s diet and workout routine are coming soon!
      Thanks for your suggestions, Rachael loves them :)
      Love,
      Marina

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