When Adele’s weight loss photo hit the internet, the reactions were instant and intense. Some people celebrated her transformation while others felt disappointed or even angry. She didn’t do a big reveal, participate in weight loss endorsements, or even acknowledge it at first, yet her body became a global discussion overnight.
Why did her weight loss spark such a strong reaction? Why do we feel so personally invested in what celebrities do with their bodies? And what does this say about the way we view weight, body image, and self-acceptance?
Let’s talk about it!
Disclaimer: I am a Registered Dietitian, and as such, the information provided is accurate and evidence-based. However, I am not your dietitian, and nutrition therapy is highly individual. The information contained in this post is not intended to be a substitute for individualized nutrition advice or care. The information provided in this blog post is intended solely for informational and educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. If you suspect you may have an eating disorder or any other medical condition, consult with a qualified healthcare provider for a comprehensive evaluation and tailored treatment plan that’s appropriate for you. Always seek the advice of your qualified health providers with any questions you may have regarding a medical condition or treatment.
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Adele’s Weight Loss & the Media’s Obsession
In May 2020, Adele posted a photo on Instagram for her birthday. She thanked everyone for the birthday love, wished everyone well during the COVID pandemic, and thanked first responders (Ah, 2020—the year we all collectively trauma-bonded over existential dread, Tiger King was the #1 show, and toilet paper was harder to find than Waldo).
She didn’t mention her body. She didn’t talk about weight loss. It wasn’t about that at all…
…But since she had visibly lost weight, the internet made that the focus.
The comments went wild. Some people flooded her post with praise for getting thinner and celebrated her transformation. Others were disappointed and felt like they had lost someone who once represented body acceptance. Positive or negative, the discussion quickly centered on her body.
This is a clear example of diet culture. Our culture is obsessed with physical appearance. How someone looks dictates the way they are treated, judged, and respected. This is especially true for women, and even more so for women in the public eye.
Adele is one of the most successful artists of all time. She has sold over 170 million records, won 16 Grammys, an Oscar, and broken music industry records that may never be touched again. Yet, despite all of that, public conversations about her so often come back to what she looks like.
How Did Adele Lose Weight? (And Why She Never Made It Public)
Unlike many celebrities, Adele didn’t turn her weight loss into a brand. No dramatic “before and after” reveal, no diet endorsements, no detailed breakdown of her “weight loss journey.” She was simply living her life… and yet, the world still made it a spectacle.
Adele even addressed this directly, saying:
“People are shocked because I didn’t share my journey. They’re used to people documenting everything on Instagram, and most people in my position would get a big deal with a diet brand. I couldn’t give a flying fuck. I did it for myself and not anyone else. So why would I ever share it? I don’t find it fascinating. It’s my body.”
But even that didn’t stop the endless rumors, articles, and social media discourse. Unfortunately, the silence made room for shady diet companies and clickbait grifters to make up their own narratives, which she eventually had to address.
Adele’s Diet & Exercise Routine: What She Actually Said About Her Weight Loss
Adele hasn’t shared much about her diet or exercise routines—because, frankly, she doesn’t owe anyone an explanation, and it’s quite literally none of anyone’s business. However, I get the curiosity given the value and importance culture places on weight. There’s absolutely no judgement or shame from me.
That said, I won’t be discussing her diet, specific exercise, or how she lost weight. Instead, the little she has shared actually aligns with the principles of intuitive eating and a non-diet approach to movement—and that’s definitely worth highlighting, in my opinion.
Adele’s Diet: No Restriction, No Food Rules
There were plenty of rumors about how Adele lost weight. There were claims that she did the Sirtfood Diet, intermittent fasting, and other random restrictive eating plan. But none of it was true and she’s shut all of that down, saying:
“Ain’t done that. No intermittent fasting. Nothing. If anything, I eat more than I used to because I work out so hard. And also, that whole thing of like, ‘Gets Revenge Body’… Oh my God. Suck my dick!”
Adele really shut down that Kardashian ‘revenge body’ toxic diet culture BS in one sentence, and I am so here for it!
While Adele hasn’t shared a meal plan or detailed what she eats in a day (because, honestly, why should she?) she has made it clear that she doesn’t follow food rules or restrict what she eats.
She even admits to eating McDonald’s regularly and allowing herself to eat food she is craving.
Rather than obsessing over what she “should” or “shouldn’t” eat, Adele listens to her body. She eats to fuel her workouts, honors her cravings, and doesn’t treat food like something that needs to be micromanaged.
While to someone unfamiliar with intuitive eating, eating McDonald’s might seem “unhealthy,” what actually matters is your overall dietary pattern—not any single food or meal. Plus, research shows that people who give themselves unconditional permission to eat all foods are less likely to eat past fullness or experience guilt around food (1).
Additionally, Intuitive eaters are less preoccupied with food and dieting, have a wider variety of food in their diet, and eat more fruits and vegetables than restrictive dieters (3, 4, 5).
Adele’s Approach to Exercise: Strength, Mental Health, and Function
Adele has been clear that her workouts were never about weight loss. Instead, exercise became a tool for managing anxiety, getting stronger, and simply feeling better.
“It was because of my anxiety. Working out, I would just feel better. It was never about losing weight; it was always about becoming strong and giving myself as much time every day without my phone.”
Beyond mental health, she also found that getting stronger had real functional benefits that also equated to more quality time with her kid:
“I’ve been in pain with my back for, like, half of my life. But where I got my tummy strong, down at the bottom, which I never had before, my back don’t play up as much. It means I can do more, I can run around with my kid a little bit more.”
Her reasons for exercise stemmed from a desire to improve her health, feel better, and enhance her life, all of which are intrinsic motivators.
- Intrinsic motivation guides behaviors based on how they align with personal values and enhance well-being. It’s about doing things because they make you feel good, support your health, and are in line with what’s important to you.
- Extrinsic motivation is driven by external factors like weight loss, seeking approval from others, or avoiding feelings like shame or rejection.
A non-diet approach emphasizes intrinsic motivation because it leads to a more sustainable and positive relationship with your body and health.
While extrinsic motivation, like weight loss, may jump start motivation initially, it often leads to unsustainable habits and a focus on outcomes rather than the process itself (6, 7). This can create a cycle of yo-yo dieting, disappointment, and negative self-talk.
Intrinsic motivation, on the other hand, leads to sustainable and enjoyable behavior change.
Why It’s Understandable That Adele Wanted to Lose Weight
Even though Adele has made body acceptance statements in the past, and whether her weight loss was intentional or not, we can’t get mad at her for losing weight.
While it’s okay to be hurt, or disappointed, the problem isn’t Adele’s weight loss, it’s the system that makes weight loss feel necessary in the first place.
She’s in the same society we all are; one that’s obsessed with appearance. Whether we like it or not, smaller bodies are treated better.
The pressure to conform isn’t just about personal preference; it equals access to privilege, opportunities, and less scrutiny.
We’re taught from a young age that our worth is tied to how others see us. That our appearance matters more than how we actually feel in our bodies. And for women in particular, there’s a constant message that pleasing others is more important than prioritizing ourselves. So, it’s no wonder that for so many, external validation is tied to worth.
Plus, Adele never sought out to be a body positive icon.
Adele as a Body Positive Icon: A Role She Never Asked For
Adele was placed into the “body positivity icon” role without ever claiming it. Similar to Lizzo, just because Adele existed in a larger body and made a few comments about body acceptance, the public assigned her the responsibility of representing an entire movement.
She addressed this directly, saying in an interview with Oprah:
“It’s not my job to validate how people feel about their bodies. I feel bad that it’s made anyone feel horrible about themselves, but that’s not my job. I’m trying to sort my own life out. I can’t add another worry.”
Why Some Fans Felt Betrayed by Adele’s Weight Loss
Adele never signed up to be the face of body positivity, it was placed on her without her consent, but fans felt betrayed when she lost weight.
She acknowledged this reaction, saying:
“My body’s been objectified my entire career. It’s not just now. I understand why it’s a shock. I understand why some women, especially, were hurt. Visually I represented a lot of women. But I’m still the same person.”
Whether you’re praising her weight loss, or criticizing her for giving into diet culture, it’s still very objectifying. And while it’s not the same as the fatphobia someone receives for gaining weight, judging her for losing weight is still policing her body – and that’s never okay.
Adele doesn’t owe anyone an explanation for her body. Body autonomy means she gets to make choices for herself. And while I consider myself a weight-neutral dietitian, body autonomy IS a core part of HAES and Intuitive Eating.
Contrary to popular belief, HAES and Intuitive Eating are not anti-weight loss, and they’re definitely not anti-health. It’s more nuanced than that.
It’s about:
- Acknowledging the pressure to want weight loss and helping people navigate it without shame.
- Informed consent and body autonomy. Making sure people get all the facts, not just diet culture’s version of “health,” and honoring their decisions.
- Inclusive, weight-neutral care.
- Advocating against weight stigma and size discrimination.
- Understanding that health is way more complex than weight alone.
- Promoting accessible health behaviors rather than just conflating weight loss with health.
- Untangling self-worth from weight and appearance.
It’s not about telling people they should never want to lose weight. It’s about ensuring they have the freedom to make choices about their bodies without stigma, misinformation, or external pressure, and giving the people who’ve tried weight loss diets and failed (most people) a more accessible approach to health.
Adele’s Perspective on Weight Loss, Body Image, & Diet Culture
So, does Adele’s weight loss take away from her body positive stance? Here’s what Adele had to say about it:
“I was body positive [before my weight loss], and I’m body positive now.”
Adele’s weight loss doesn’t negate her past advocacy. These moments don’t mean she has “failed” at body acceptance—it simply means she, like all of us, exists within a fatphobic culture where resisting diet culture messages is incredibly difficult. Adele can be an advocate for self-acceptance AND still be affected by the pressures we all face. Those two things can coexist.
However, if you find the weight loss triggering, unfollowing or muting her posts isn’t canceling her. It’s protecting your own mental space. You can still appreciate her as an artist and listen to her music.
Dieting, Weight Loss, and the Complex Reality of Body Liberation
What about you? Can you lose weight and still do body liberation work? Can you still improve your relationship with food and body?
Adele made a personal choice, and we don’t know her motives, her health, or her relationship with food and body. The best thing you can do is make an informed decision for yourself. Only you know what it’s like to move through the world in your body. Only you know what’s best for you.
While I don’t believe you can actively pursue weight loss and heal your relationship with food and body at the same time, this conversation is more nuanced than that. As with most things, it’s complicated.
Dieting can provide a sense of control, belonging, acceptance, comfort, or even excitement. Letting go of it can bring up fear of judgment, shame, or oppression. That’s not easy to give up. So if you still want weight loss, I have no judgment toward you.
You can choose weight loss and still do body liberation work. The work you do is still meaningful, regardless of the choices you make. These decisions are incredibly complex and personal.
…AND at the same time, dieting is an energy-suck. It comes with many risks and may have caused you harm already.
You can want to distance yourself from a marginalized and oppressed group by shrinking your body, AND it won’t change the oppressive systems in place.
You can choose to lose weight, AND at the same time, dieting won’t set you free from the vicious cycle.
If you’re looking for guidance, working with a non-diet dietitian can help.
Final Thoughts: What We Can Learn from Adele’s Weight Loss
Adele’s weight loss was never the real story—the real issue is our culture’s obsession with women’s bodies. If we want to support body acceptance, we need to stop making women’s weight a public conversation and start dismantling the systems that make us believe our worth is tied to our appearance in the first place.
If you found this post insightful and want to explore more about intuitive eating, body image, and media influences, check out these related posts:
- Does Ariana Grande Have an Eating Disorder? A Dietitian’s Opinion
- A Dietitian’s Guide To Stop Binge Eating at Night
- Lizzo’s Weight Loss: A Dietitian’s Review
- Intuitive Eating Made Me Fat? The Truth About Intuitive Eating and Weight Gain
- Why Do I Feel Guilty After Eating? Surprising Reasons & Solutions
- Intuitive Eating Quiz: Are You an Intuitive Eater?
If you’re looking for personalized support, I offer one-on-one body image and Intuitive Eating counseling services to help you find food freedom and body confidence. My one-on-one services are tailored to your specific needs and concerns. We work to develop a plan together that will help you achieve your goals and fit into your life. Whether you’re looking to break free from the diet cycle, overcome emotional or binge eating, or start treating your body with respect and kindness, I’m here to help!
Kristin is a Registered Dietitian Nutritionist, Certified Intuitive Eating Counselor, and Certified Personal Trainer. She holds a Bachelor’s Degree in Dietetics with a concentration in Biology and a Master’s Degree in Nutrition and Dietetics. She has experience conducting systematic reviews and writing and evaluating scientific literature in peer-reviewed journals. She has a goal of making evidence-based nutrition information accessible and easy to understand.