Meghan Trainor used to be the face of "All About That Bass," the 2014 anthem that basically told everyone to embrace their curves. But lately, if you’ve scrolled through Instagram or caught her on a red carpet in 2025, you probably noticed she looks... different. It’s a lot to process. The Meghan Trainor weight loss journey has sparked a massive amount of chatter, ranging from genuine inspiration to some pretty loud "Ozempic" accusations.
Honestly, it wasn't just one thing. It wasn't just a magic pill, and it definitely wasn't just "drinking more water."
She’s been through two pregnancies, two C-sections, and a diagnosis of gestational diabetes that kinda flipped her world upside down. Meghan recently got real about the fact that her body felt like it was "breaking" after her first son, Riley, was born. She was at her heaviest—around 200 pounds—and she wasn't just tired; she was in a "dark place" mentally.
The Wake-Up Call: Gestational Diabetes and "Science"
Most people think this was all about vanity. It wasn't. While pregnant, Meghan was diagnosed with gestational diabetes. That’s a serious blood sugar situation that happens during pregnancy. It forced her to learn about nutrition in a way she never had before.
She told iHeart Radio's KIIS FM that this diagnosis was the actual "start" of her obsession with health. She realized that if she wanted to be able to lift her kids out of their cribs or survive a massive world tour without her back giving out, something had to change.
Then came the second baby, Barry, in 2023. This is where things get controversial.
Meghan has been incredibly transparent about using Mounjaro (a GLP-1 medication similar to Ozempic) after her second pregnancy. In an April 2025 Instagram post and on her podcast Workin' On It, she gave a "shoutout to Mounjaro" for helping her manage her metabolic health. She called it "using science and support."
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"I've been on a journey to be the healthiest, strongest version of myself for my kids and for me... yes, I used science and support to help me after my 2nd pregnancy." — Meghan Trainor
It’s a refreshing take, mostly because she didn't try to hide it like some other stars do. But she’s also very clear: the meds weren't a shortcut. She was still hitting the gym and working with a dietitian. The medication basically quieted the "food noise" so she could actually stick to the plan.
Trading the Treadmill for the Squat Rack
For a long time, Meghan was doing it all wrong. Her words, not mine.
She used to think weight loss meant running until you collapse. She told Entertainment Tonight that she was doing constant cardio and her body was "inflamed, always." It hated the high-impact stuff.
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The real shift happened when she started strength training.
She now lifts weights three times a week. It changed her entire body composition. Instead of just "getting thin," she got strong. She’s even joked about her current fitness goal being to "grow her butt back" because she lost so much weight she felt she lost her signature "bass" girl curves.
Her routine usually looks like this:
- Strength Training: 3 days a week (heavy on the glutes and compound movements like deadlifts).
- Walking: She aims for 8,000 to 10,000 steps, often tracking them on her Apple Watch while cleaning the house if she can’t get to the gym.
- Biohacking: She’s been experimenting with NAD+ supplements and focusing on gut health to "age backward."
What She Actually Eats (No, It’s Not Just Salads)
Meghan isn't a cook. She’s the first to admit she makes "bland stuff."
To stay on track, her husband, Daryl Sabara (who is also on this health journey with her), finds meal delivery services that focus on high protein. Her trainer told her she needs about 100 grams of protein a day to keep up with her muscle growth.
A typical day for her usually starts with two eggs and organic turkey bacon. Lunch and dinner are usually a mix of lean protein and carbs—think chicken, salmon, or turkey with veggies. She stays away from sugary drinks and late-night carb binges, which used to be her go-to.
But it hasn't been all sunshine and protein shakes. The backlash has been real.
People have attacked her online, saying she betrayed the "body positivity" movement she helped build. She even wrote a song called "Still Don't Care" to deal with the hate. She says she’s the same person; she’s just a version of that person who can actually breathe while singing on stage.
Actionable Takeaways from Meghan’s Journey
If you’re looking at the Meghan Trainor weight loss as a blueprint, here’s what actually matters:
- Find Your "Why": Meghan did this for her kids and her career longevity, not just a dress size.
- Focus on Strength: If cardio makes you feel "inflamed" and miserable, try lifting. It boosts your resting metabolism way more effectively.
- Prioritize Protein: Aiming for 25–30 grams per meal helps with satiety and muscle repair.
- Medical Support is Okay: If you have metabolic issues (like post-gestational diabetes), talk to a doctor. There is no shame in using "science" if it's done safely and under supervision.
- Sleep is a Tool: Meghan and Daryl are in bed by 8:00 PM. Sleep is when your hormones balance out and your muscles recover.
The biggest lesson here is that health isn't a destination. Meghan is still working with therapists to "rewire her brain" to love herself, regardless of what the scale says. She’s just doing it with a lot more energy now.
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To get started on your own version of this, focus on adding one strength session a week and hitting a consistent protein goal. Start small, just like she did, one pound at a time.