Inside Serena Williams’ weight loss journey—see what she eats, how she trains, and what keeps her motivated to stay healthy and fit.
One of the truly greatest athletes of all times and a paragon of strength in the broad sense, be it physiological or metaphorical, Serena, being an epitome for strength, has never had a clue about embracing her strength. Since her sabbatical in professional tennis in 2022, the 23-time Grand Slam winner has ventured into her own health and wellness transformation. This transformation became her platform to shed light on everything postpartum body confidence, weight loss in a healthy way, and something much more meaningful: this process is about empowerment, a mindset, and evolution.
Champion’s mindset: Why Serena Wanted to Shed Weight
From early on, her strength and build were defining traits for which Serena was known throughout most of her career. She challenged traditional views of beauty and fitness standards and owned her curves both on and off the court. After giving birth in 2017 to her daughter Olympia, she opened up about the mental and physical changes she went through.
Serena Williams’ Diet: What Is on Her Plate?
Her diet is plant-based, but she is quite clear about it: she is not strictly vegan all the time. It is based on intuitive eating, holding balance at high esteem rather than having too many rules.
1. Plant-Focused but Flexible
Breakfast generally is a green smoothie packed with kale, spinach, protein powder, and almond butter.
Lunch is some quinoa salad with avocado, beans, chickpeas, and loads of vegetables.
Dinner comprises grilled veggies with lentils or vegan pasta.
Snacks are almonds, dates, an occasional fruit, or seaweed snacks.
Mostly, she goes about her days following a regimen of high protein and high fiber so that she stays full and energized. One has also seen her sipping on cold-pressed juices and herbal teas all day long.
“I try to eat clean most of the time but I also believe in cheat meals. I love tacos and fried chicken,” she revealed during a Q&A session.
What She Avoids
Processed sugars
White carbs
Too much dairy
Soda and energy drinks
Her personal chefs often prepare dishes that are gluten-free, dairy-free, or loaded with superfoods: chia seeds, turmeric, and ginger.
Serena’s Workout Plan: How She Finally Shaped Her Body After Retirement
This weight loss battle of Serena’s was more about the training than the eating. Known for her uber-athletic involvements, Serena had worked out a program fitting her requirement for a life post-tennis while still pushing the edge.
1. Strength Training
Serena has always been emphasizing muscle more than size, placing emphasis on the larger compound movements of:
Deadlifts
Squats
Lunges
Resistance band workouts
Medicine-ball slams
Basically: toning with strength and not mass. Strength training for her is 3 to 4 days a week.
2. Pilates and Yoga
Practicing core strength and flexibility, Serena does Pilates two times a week followed by yoga flow on days marked for recovery.
“Yoga centers me. It’s a huge part of my self-care now.”
3. Cardio Intervals and Dance
More calorie burn for her and more heart rate elevation for her cardio:
Jump rope circuits
HIIT
Dance cardio classes (she adores Zumba and Afrobeat-based dance)
4. Outdoor Fun and Active Parenting
Serena also burns some more calories while keeping track of her daughter.
Serena Mindset and Motivation Tips: Mental Strength Is Physical Strength
Her mind being strong is one of her greatest transformational tools. After battling postpartum depression and dealing with body image issues, hit metaphorically by the paparazzi, just like anyone else, she discovered fitness to be a very self-compassion-oriented process.
1. Meditation and Journaling
Serena does positive affirmations, breath work, and guided meditations.
2. Vision Boarding
Goal setting and visualization are very important to her. Her journals are filled with future goals, not only about body image but also about health, motherhood, and legacy.
3. Making Positive Outcomes Out of Setbacks
Instead of telling herself, “I failed,” she turns her setbacks into “data for improvement.”
Serena’s Transformation: Another Chapter of Confidence
Serena made her fans surprise in 2024 by taking gym selfies displaying her abs and arms to much dibbity dibbity dun. The explosion of adoration on the internet was justifiable, really, because this glow-up is not just superficial; it was months of disciplined work in healing and inner work.
Real Lessons from Serena’s Weight Loss Journey
There are several deep lessons from Serena’s journey:
1. Health Comes First
Serena would choose energy and strength over just a number on the scale.
2. The Occasional Treat Is Allowed
Plant-based foods would comprise the majority of her meals; but when it comes to treats, never a shred of guilt!
3. Recovery: Rest and Recovery
Sleep, mobility, and active recovery must be one of the things in Serena’s life.
4. Mindset is Everything
The iron mindset with acceptance kept her fighting.
5. There Is Always Time to Begin Again
Be it after pregnancy, after retirement, or just coming to terms with being tired of starting over – starting over.
Final Thoughts on Serena’s Journey for Every Woman
In one way or another, Serena Williams’ weight-loss story goes way beyond fitness- it is a story of reclaiming power, purpose, and peace. It reminds us that health is individual, varies from time to time, and depends on how we view ourselves.
She has shown that real strength travels beyond the physical and sees through the mental, emotional, and even spiritual. Hence, this is the kind of strength that tips the scale for Serena Williams as a champion on the court, but in life.
FAQs
1: Is Serena Williams vegan?
She is mostly plant-based, but not completely vegan. She also follows the philosophy of balance and flexibility.
2: How many kg did Serena Williams lose?
Though not officially stating so, various fitness experts affirm that she managed to shed somewhere between 20 and 25 pounds in the years after retiring, through regular dieting and exercising.
3: What are Serena’s workout routines?
Serena’s workouts include strength training, high-intensity interval training (HIIT), yoga, and dance cardio.
4: What, then, keeps Serena motivated?
Maintaining her mental strength consists of journaling, setting goals, meditating, and doing affirmations.
