Meghan Trainor isn't the same "All About That Bass" girl we met back in 2014. At least, not physically. Lately, the internet has been buzzing with one specific question: how much weight has meghan trainor lost and—more importantly—how did she actually do it? It’s not just a couple of pounds. We are talking about a massive, life-altering shift that has completely reshaped her look and her life.
Honestly, the transformation is jarring if you haven't seen her in a while.
She lost 60 pounds.
That’s the number. Sixty. But the "how" is where things get really interesting, and a little controversial. Meghan hasn't just been "eating less and moving more." She’s been open about using modern science, heavy weights, and even a bit of medical help to get where she is today. It wasn't a fluke, and it definitely wasn't overnight.
The Turning Point: Why Meghan Trainor Decided to Change
Becoming a mom changed everything for her. After her first son, Riley, was born in 2021, Meghan hit her heaviest weight—around 200 pounds. She’s been very candid about being in a "dark place" back then. It wasn't just about the scale, though. She felt weak. She felt "inflamed."
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She realized she couldn't even lift her kids out of their cribs without her back screaming in pain. That’s a heavy realization. For a pop star who needs to dance on stage for two hours, feeling physically broken is a career-ender. So, she went on a mission. Not to be "skinny," but to be a "beast."
Breaking the Cardio Myth
For years, Meghan did what most of us do: she killed herself on the treadmill. She ran. She did endless cardio. And she hated every second of it.
"I was working out so incorrectly for so long," she told Entertainment Tonight recently. "I was running and doing cardio and my body was always inflamed."
Basically, she was over-stressing her system. In 2024, she made a radical pivot. She ditched the steady-state cardio and started hitting the weights. Now, she lifts three times a week. We’re talking squats, deadlifts, the whole deal. This shift is what finally moved the needle on how much weight has meghan trainor lost because muscle is metabolically expensive. It burns calories while you're just sitting on the couch watching Netflix.
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The Mounjaro Admission: Honesty in the Ozempic Era
You can't talk about celebrity weight loss in 2026 without mentioning GLP-1 medications. While some stars dodge the question, Meghan went the other way. She confirmed she used Mounjaro (tirzepatide) to help kickstart her metabolism and manage her hunger.
She hasn't been shy about it. On her podcast Working on It, she mentioned that she and her husband, Daryl Sabara, basically do everything together—including their health journeys. They noticed they were just "less hungry" and could finally focus on eating for fuel rather than out of emotion or habit.
But here is the nuance: her trainer, Bella Maher, has been very vocal that the meds were a "support," not the whole story. You don't get the muscle definition Meghan has now just by taking a shot. You get that by hitting a 100-gram daily protein goal and lifting heavy iron.
The "Biohacking" and Nutrition Secrets
Meghan is currently obsessed with what she calls "aging backwards." It’s sort of a mix of science and discipline.
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- The 100g Protein Goal: Her team treats hitting 100 grams of protein a day like a competitive sport.
- The "Creature of Habit" Breakfast: Two eggs and organic turkey bacon. Every. Single. Day.
- Biohacking: She’s been exploring NAD+ (nicotinamide adenine dinucleotide) supplements to help with energy and cellular repair.
- Gut Health: She’s been monitoring her hormone levels and gut biome to reduce that "puffy" feeling she used to get.
- The 8:00 PM Bedtime: This is probably the hardest part for most people, but she and Daryl are usually in bed by 8:00 PM to ensure they get 7–8 hours of recovery.
Dealing with the Backlash
It hasn't all been praise and "you look great" comments. In late 2025, Meghan admitted she cried over the "evil" comments on social media. People accused her of betraying the body-positivity movement that made her famous. Some said she looked "too thin" or that they "didn't recognize her nose."
It’s a weird paradox. When she was heavier, people judged her. Now that she's lost weight for her health, people judge her for "selling out."
Her response? She wrote it into her music. In her single "Still Don't Care," she addresses the noise directly. She’s focusing on the fact that she finally feels strong enough to tour and play with her kids without being exhausted. That’s a win no comment section can take away.
Actionable Steps: How to Apply the "Trainor Method"
If you're looking at Meghan’s 60-pound loss and wondering how to replicate it, here’s the reality-check version of her plan:
- Prioritize Strength: If cardio makes you feel "swollen" or exhausted, try lifting weights 3 times a week. Focus on functional movements like squats.
- Protein is King: Aim for a specific protein goal (like 100g) to protect your muscle while you lose fat.
- Find a Partner: Having her husband Daryl as a "workout buddy" was a massive factor in her consistency.
- Medical Guidance: If you're considering metabolic aids like Mounjaro, do it under a doctor’s supervision, not through a "med-spa" shortcut.
- Sleep Matters: You can't out-train a lack of recovery. Aim for that early bedtime.
Meghan Trainor’s journey shows that weight loss isn't just about a number on a scale. It’s about metabolic health, mental clarity, and having the strength to live your life. She might have lost the "bass," but she gained a whole lot of power in the process.
To get started on a similar path, focus on increasing your daily protein intake to at least 0.8 grams per pound of body weight and replace one cardio session this week with a basic strength routine.