Last November, Meghan Trainor shared that she had lost 60lbs (that’s just over 4 stone for us Brits). The best bit about her weight loss journey though, is that her lifestyle changes span way beyond the number on the scales.
The All About The Bass star told Entertainment Tonight Canada that when she gave birth to her first son Riley, she was at her ‘heaviest’ and it was having an impact on her not only physically but mentally.
‘I was my heaviest I’ve ever been, I was like over 200 pounds when I C-sectioned him out. I just wasn’t feeling great,’ she said. ‘I’ve never had stitches, so to have this C-section scar, I was in a really dark place and I wanted to be in a great place for my son.’
‘I worked every day and challenged myself,’ the singer added. ‘I was like, “If I can survive a C-section, I can do anything!” I was very dedicated, and I started seeing the pounds come off like one week at a time, one pound… I learned that I do like healthy food and I learned what portions mean. And I learned my brain is so happy when I exercise, so I’m just [feeling] better than ever.’
29-year-old Meg says working out and eating healthily has now taken her confidence level to a ‘good eight/nine’. We love to see it.
On the topic of motivation, she added that having her son helped. ‘I want to run and keep up with my kid. I want to be able to put on a bathing suit and run out there and not be in my head about it. And I want to climb up a treehouse with him,’ she told PEOPLE. ‘I’ve lost all the baby weight and 10 extra lbs., so I’m just going to keep going and do this for my younger self.’
Now, Meg is pregnant with her second child, and adjusting to her changing body after achieving her weight loss goal has been difficult. ‘That was really emotionally crippling, trying to go from like, “Oh, I’m down to my healthiest I’ve ever been, but I know I’m about to grow big again,”’ she explained to PEOPLE. ‘And I had to keep reminding myself, “It’s healthy for the baby. I got to get big for the baby. And I’ve done it once. I could do it again.”’
As you’ll have gathered, Meg is as open as they come, so whether you’re wondering how she became strong AF after giving birth to her son, or how she’s staying fit while pregnant with her second child, here’s everything you need to know.
1.She doesn’t crash diet
Speaking of her weight loss, Meg told PEOPLE: ‘I did it the healthy way, the long way, the one pound a week way. And it’s a proud accomplishment that I never thought I could ever do.’ Slow = sustainable.
2. She’s consistent
Even while pregnant, Meghan didn’t back away from a challenging workout. She shared an Instagram video in February 2021 of her hitting the gym. She worked her arms and legs simultaneously with exercises, such as deadlifts, that use weights.
What we will say on this one is that every woman is completely different; the pregnancy exercises that work for Meg may not work for you, and vice versa. Always consult an expert before trying anything new, and listen to your body.
The NHS website is a great resource if you’re pregnant. The website states precisely which moves and exercises you should avoid when expecting.
3. She trains for her mental health
The singer shared another active IG video in January 2022, explaining that exercise is her preferred way to stay calm and grounded. ‘Working out is one of my favourite ways to get out of my own head. For 2022 I wanna put more time into ME for my mental health,’ she wrote in the caption. Love that for a New Year’s resolution!
4. She trains with a PT
We’re well aware not everyone has access to a PT like Meg does, but having help from a professional has been fundamental to her weight loss success; she has been working with Rebecca Stanton (@rebeccabroxfit) for years.
If you’re also looking to hit a specific goal and could do with some guidance, use our exercise library for tips on exercise form and technique, or ask the staff at your gym for help – that’s what they’re there for.
A 2019 study found that an upper/lower workout split resulted in more muscle size and strength gains when compared to a total body workout done three times per week, and Meg knows the deal.
Her PT Rebecca shared this video of Meg smashing out ‘leg day’, while other videos have shown Meg crushing some arm-specific exercises. The theory is pretty straightforward: by training specific muscles on each day, you give them time to rest and recover the next day, when you train a different muscle group. Rest is when muscle hypertrophy (i.e. muscle growth) happens, as your muscle fibres sew themselves back together to become stronger and more robust.
You could also try a push/pull workout split, performing exercises that mimic a pull movement on one day, and push exercises the next.
6. She sprints
Though most of Meg’s and Rebecca’s videos show Meg bossing some serious strength training sessions, she also does cardio workouts. Take this video. Meg is clearly no stranger to sprints, which will help strengthen her cardiovascular health. Go Meg.
7. She jumps
Plyometric exercises—also known as ‘plyos’ or jump training—are jump moves where you push yourself to the max with short, explosive intervals. They increase your strength and speed and are also great for burning fat, mobility and muscle power, according to several studies.
Meg’s workouts often include resisted squat jumps, as seen in this clip. What a woman.
8. She does unilateral exercises
Unlike bilateral exercises (squats, deadlifts, press-ups), which require you to use your body symmetrically, unilateral exercises work one side of your body at a time. They’re important for ironing out any muscular imbalances, which can be game-changing in injury prevention, and will also help you build strength as it’s ‘common to overuse your dominant side,’ so says strength and conditioning coach Andy Vincent, which could leave you with one weak side.
Rebecca often shares snippets of Meg’s workouts on IG, and several include single-leg moves such as single-leg deadlifts. She really does do it all.
9. She does HIIT
When we said she does it all, we meant it. Besides strength training, weightlifting and cardio, HIIT is also part of Meg’s workout routine. For the uninitiated, HIIT stands for High Intensity Interval Training and is formed of short bursts of super intense exercise with short periods of rest in between. Studies show it can boost metabolism and build strength at once, so it’s hardly surprising Rebecca was keen to get Meg involved. Her fave moves? High knees, banded squat jumps and banded skater jumps. Killed it.
10. She has a training partner
Meg has trained with her husband Daryl Sabara since day dot. Back in 2018, she told Entertainment Tonight, ‘He really changed my life. He showed me how working out can be fun. I didn’t believe it, but now it’s true and it feels so good when you’re sore — I love that feeling now, I’m addicted to it,’ she said. ‘He cooks for me and taught me to cook. I never knew how to cook. He taught me, like, secrets how to make your food taste great but also be healthy for you.’
Last year, she shared a video of the pair working out together and wrote, ‘You make me stronger. You make me happier. You make me believe in myself. You make me feel so loved. You are the best father to our sweet Riley. My Valentine forever @darylsabara I love you all the ways ❤️.’
Whether it’s your partner or a friend, having someone to hold you accountable can be a game-changer in both achieving your goals and making workouts more fun. Take our word for it.
11. She practices portion control
When Meg first shared the news of her weight loss, she revealed that portion control had played a big part in hitting her goal. ‘I learned what portions mean. I was very dedicated and I started seeing the pounds come off like one week at a time,’ she said.
The NHS is also a proponent of portion control for weight loss. ‘Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full,’ the website states.
Get it, Meg!