Everyone knows the song. The one about the "bass" and the "treble" and not being a "silicone Barbie doll." When Meghan Trainor first hit the scene in 2014, she became the de facto poster child for body positivity. It was a big deal. She made it okay—even cool—to have curves in a pop landscape that was still pretty obsessed with being tiny.
But then, things changed.
The Meghan Trainor before and after conversation has exploded lately, mostly because the physical transformation is, frankly, impossible to miss. We aren't just talking about a different haircut or better lighting. She’s lost 60 pounds. Her jawline is sharp. Her stage presence is high-voltage.
And naturally, the internet has opinions. Some people feel "betrayed," as if getting healthy is a middle finger to her original message. Others are just desperate to know how she actually did it without losing her mind (or her "bass").
Honestly? The truth is way more complicated than just "eating less."
The Turning Point Nobody Saw Coming
It wasn't about fitting into a smaller dress size. Not at first.
Meghan has been super open about the fact that her health journey was actually triggered by a medical scare. While she was pregnant with her first son, Riley, she was diagnosed with gestational diabetes. If you've never dealt with that, it’s basically a massive wake-up call that forces you to look at how your body handles sugar and insulin in real-time.
"I had to learn about health and fitness," she told People. "I was like, 'Oh, I've got to figure this out.'"
Then came the C-sections. Two of them. Anyone who’s had a C-section knows it’s not "the easy way out." It’s major abdominal surgery. Meghan found herself in a dark place after her first birth—struggling with her mental health and feeling like she couldn't even lift her kids out of their cribs without her back screaming.
That was the "before." A pop star who was physically struggling to keep up with her own life.
The "Science and Support" (Yes, the Mounjaro Talk)
Let’s address the elephant in the room: Mounjaro.
While half of Hollywood is hiding behind "drinking more water" to explain their sudden weight loss, Meghan did something different. She just... said it. She admitted to using the GLP-1 medication to help "kickstart" her journey after her second pregnancy.
- Why she did it: She found that her hormones were a mess and she needed help regulating her appetite and blood sugar.
- The husband factor: Her husband, Daryl Sabara (yes, the Spy Kids guy), actually did the journey with her, which she says made it way easier to stick to.
- The "Support" vs. "Shortcut" debate: Her trainer, Bella Maher, has been very vocal that the medication was a tool, not a magic wand. Meghan was still hitting the gym three days a week and eating a high-protein diet.
It’s a weird time to be a celebrity. If you lose weight, people say you're a "traitor" to body positivity. If you don't talk about how you did it, you're a liar. If you do talk about using medicine, you're "cheating."
Meghan basically decided she didn't care about the labels. She just wanted to feel better.
The Workout Shift: Why She Quit Cardio
This is the part that actually surprises most people.
For years, Meghan tried to lose weight the way we were all told to in the 90s: endless, grueling cardio. She’d jump on the treadmill and run until she was exhausted.
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The result? She felt "swollen" and "inflamed" all the time. Her body hated it.
The real Meghan Trainor before and after difference came when she stopped running and started lifting. She moved to a strength training routine three days a week. We’re talking squats, deadlifts, and functional movements.
Lifting weights does something cardio doesn't: it builds muscle, which raises your Basal Metabolic Rate (BMR). Basically, her body started burning more fuel while she was just sitting on the couch watching movies with Daryl.
"I didn't know lifting weights would change my life so much," she admitted on Today.
The "Bass" Problem
Here’s a funny, very Meghan detail: she’s actually worried about her butt.
In an interview with Women's Health, she joked that she's on a mission to "grow her butt back." Because she lost so much weight, she felt like she was losing the very thing she sang about in her breakout hit.
She’s now hyper-focused on glute-specific exercises and eating 100 grams of protein a day. She isn't trying to be "skinny" in the 2005 sense of the word. She wants to be an "athlete-entertainer." She wants to have the stamina to do a 90-minute show, dance her heart out, and then wake up at 7 AM to chase two toddlers around a park.
What We Can Actually Learn From This
If you’re looking at these "before and after" photos and feeling a certain way, remember that Meghan’s journey took years. It started in 2021 after her first son was born and it’s still going on in 2026.
It wasn't a "get thin quick" scheme. It was a total overhaul of her relationship with her own biology.
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Actionable Takeaways for Your Own Journey:
- Prioritize Protein: Meghan aims for 100g of protein daily. This isn't just for bodybuilders; it helps keep you full and preserves muscle while you're losing fat.
- Lift Instead of Just Running: If cardio makes you feel "puffy" or inflamed, try resistance training. It changes your body composition in a way that the treadmill rarely does.
- Get a Partner: Whether it's a spouse like Daryl or just a friend, having someone to "do everything with" (as Meghan says) keeps the accountability high.
- Medical Support is Okay: There is zero shame in talking to a doctor about "science and support" if your hormones or metabolic health are blocking your progress.
- Focus on "Strong," Not "Small": Meghan’s goal shifted from a number on the scale to being able to lift her kids. When the goal is functional, the motivation lasts longer.
The biggest takeaway? You're allowed to evolve. You can love your body in 2014 and want to change it for your own health in 2026. Both things can be true at the same time.
If you want to start your own strength-based transformation, the first step is usually looking at your daily protein intake. Start tracking for just three days—no judgment, just data—to see if you're hitting that 100g mark. It's often the missing piece of the puzzle.