Everyone thought they knew the drill. Serena Williams, the woman who redefined "power" for an entire generation of athletes, would just hit the gym harder than anyone else if she wanted to change her physique. That’s what we saw for twenty years.
But then, the retirement photos started surfacing. A leaner jawline. A more "editorial" silhouette. The internet did what the internet does—it started whispering. Some people guessed it was just the "post-retirement lean out" from not needing all that heavy muscle for a 120-mph serve. Others went straight for the rumors.
Honestly, the truth is way more relatable and, frankly, a bit of a relief for anyone who’s ever felt like their body was ghosting their hard work. It wasn't just about "eating less." It was a biological battle.
The Truth About Serena Williams Before and After Weight Loss
The Serena Williams before and after weight loss journey officially hit a turning point in August 2025. She didn't hide behind a "I just drank more water" headline. Instead, she got real about losing 31 pounds.
For years, Serena was the queen of the 5:00 AM workout. Even after having her first daughter, Olympia, in 2017, she was training like a Spartan. She was hitting 30,000 steps a day. She was eating clean. But the scale? It didn't care. It stayed stuck.
She described it as a "standstill." Imagine being one of the greatest athletes in human history, putting in elite-level effort, and seeing zero results. That’s enough to make anyone want to throw their sneakers in the trash.
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Breaking the "Shortcut" Stigma
By early 2025, Serena confirmed she started using a GLP-1 medication (specifically Zepbound through a partnership with the telehealth company Ro). This was a huge deal.
Why? Because for an athlete whose entire brand is built on "no shortcuts," admitting to using medical help for weight loss felt risky. She even admitted to her own hesitation. She literally asked her doctors, "Is this a shortcut?"
She eventually realized it wasn't a lazy way out—it was a way to fix a metabolism that had been through the ringer of two pregnancies and decades of high-intensity stress. After she finished breastfeeding her second daughter, Adira, in early 2024, she decided to bridge the gap between her effort and her biology.
The Numbers That Mattered
- Total Loss: Over 31 pounds in about eight months.
- The Starting Point: She mentioned being in the mid-180s post-pregnancy.
- The Goal: Getting back to around 154 lbs, a weight where she feels "light" but still strong.
- Daily Movement: Swapping 6-hour tennis grinds for HIIT, Peloton, and "dance cardio" with her kids.
How Her Routine Changed Post-Tennis
You might think retirement means sitting on a beach, but Serena’s "after" look required a complete recalibration of how she moves. You can't eat like a pro athlete if you aren't training like one.
She moved away from "punishment" fitness. No more working out just to earn a meal. Now, it’s about joint longevity. She uses the elliptical more than the treadmill because, let's be real, her knees have "mileage."
The 90/10 Food Philosophy
She’s always been a "carb girl," and she didn't stop being one. She mostly sticks to a plant-based diet—a habit she picked up to support her sister Venus—but she isn't a monk about it.
- Protein is King: She aims for 25–35g of protein per meal to keep her muscle mass from wasting away while she loses fat.
- The "Silent" Calories: She cut back on the hidden sugars in drinks and heavy dressings.
- Blood Sugar Tracking: Interestingly, she used a continuous glucose monitor (CGM) to see which "healthy" foods were actually spiking her insulin and stalling her progress.
Why This Transformation Feels Different
Most celebrity weight loss stories feel like they happened in a vacuum. Serena’s feels like a clinical case study in honesty. She’s been very vocal about the fact that her body "didn't like her" at a heavier weight. It wasn't about vanity; it was about the fact that her joints hurt.
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She’s 44 now. Biology changes.
The most striking part of the Serena Williams before and after weight loss photos isn't just the smaller waist. It’s the energy in her face. She’s traded the "power-athlete" look for a "global mogul" aesthetic. It’s leaner, sure, but she’s still lifting heavy. She still does barbell squats and deadlifts because she wants to be able to run after her daughters without needing an ice pack afterward.
Expert Take: It’s Not Just the Meds
Health experts have pointed out that while the GLP-1 medication was the "enhancer," it wouldn't have worked the same way without her foundation. Decades of muscle memory mean her body responds to stimulus faster than the average person.
She also emphasized that she didn't just take a shot and sit on the couch. She used the medication to make the "enough" signal in her brain louder so she could actually stick to the healthy lifestyle she was already trying to live.
What You Can Actually Learn From This
If you’re looking at Serena and thinking, "I need what she has," keep a few things in mind. First, she did months of research and worked closely with doctors. This wasn't a whim.
Second, she prioritized sleep. She’s been open about how bad sleep leads to bad food choices. If you're exhausted, your willpower doesn't stand a chance.
Actionable Steps for Your Own "Evolution"
- Audit Your Protein: If you're trying to lean out without getting "soft," make sure you're hitting at least 25g of protein at breakfast. It kills the mid-morning snack urge.
- Check Your Joints: Like Serena, if your current workout is causing pain, pivot. Low-impact doesn't mean low-intensity. The elliptical and swimming can burn just as much as a heavy run without the "wear and tear."
- Silence the Noise: Serena famously stopped reading articles about herself at age 17. If you're on a health journey, stop comparing your "Week 1" to someone else's "Year 20."
- Talk to a Professional: If you've been doing "everything right" for six months and the scale hasn't moved an inch, it might be time to look at your blood sugar or hormonal health rather than just cutting more calories.
The biggest takeaway from the new Serena? Self-love isn't about staying the same size forever. It's about being brave enough to change your strategy when the old one stops working. She’s not "shrinking"—she’s evolving.