Carrie Underwood, the Grammy-winning country music superstar, has long been admired for her powerful vocals and stunning stage presence. But her Carrie Underwood weight loss journey, particularly after her pregnancies, has inspired fans worldwide. Losing nearly 50 pounds through a combination of disciplined nutrition, strategic exercise, and a focus on overall wellness, Carrie’s transformation is a testament to sustainable health practices. This article dives into the details of how she achieved her incredible results, offering actionable insights for anyone looking to kickstart their own weight loss journey.
Who is Carrie Underwood?
Carrie Underwood rose to fame after winning American Idol in 2005. Since then, she’s become a household name with hits like “Before He Cheats” and “Jesus, Take the Wheel.” A mother of two, Carrie is also a fitness entrepreneur, launching the Fit52 app and her activewear line, CALIA. Her Carrie Underwood weight loss story gained attention after she shed significant weight following the births of her sons, Isaiah (2015) and Jacob (2019), proving that even busy moms can prioritize health.
The Motivation Behind Carrie’s Weight Loss
Carrie’s weight loss journey wasn’t just about aesthetics—it was about feeling strong, energized, and capable of keeping up with her demanding career and family life. After her second pregnancy in 2019, she gained more weight than expected and struggled with low energy. “I wanted to feel like myself again,” she told Women’s Health. Her goal shifted from being a certain size to building strength and longevity, especially for her grueling Las Vegas residency performances.
How Carrie Underwood Achieved Her Weight Loss
Carrie’s Carrie Underwood weight loss approach combined nutrition, exercise, and mindfulness. She avoided quick fixes like Ozempic or weight loss supplements, focusing instead on sustainable habits. Here’s a breakdown of her strategy:
1. 95% Vegan Diet
Carrie has followed a mostly vegan diet for years, which she credits for helping her make healthier food choices. Her meals emphasize whole, nutrient-dense foods that keep her full and energized.
- Breakfast: Tofu or egg-white scramble with Ezekiel toast, berries, and coffee.
- Lunch: A vegan sandwich with Tofurky, tomato, avocado, spinach, and mustard, often using veggies from her garden.
- Dinner: Tofu stir-fry or roasted veggies with vegan chicken.
- Snacks: Green smoothies, protein bars, or fruit and nuts.
Carrie tracks her macros (45% carbs, 30% fat, 25% protein) to ensure balanced nutrition. She avoids processed foods and limits sugar, though she indulges in occasional dark chocolate or red wine. “I love keeping things simple and nutritious,” she told Today.
2. Food Journaling
A key to Carrie’s success was food journaling. “There’s no sensor between my stomach and brain saying, ‘You’re full, stop eating!’” she explained to SheFinds. Tracking her meals helped her make mindful choices and avoid overeating. She also logged her planned workouts, keeping her accountable.
3. Strength Training and Circuit Workouts
Carrie’s workouts, designed with trainer Eve Overland, focus on strength training to sculpt her “vanity muscles” for stage performances. Her routine includes:
- Squats, Lunges, Deadlifts: For toned legs and glutes.
- Circuit Training: Combining strength, resistance, and high-intensity cardio to work multiple muscle groups.
- Cardio: Running on a treadmill or outdoors to boost mood and energy.
- Yoga: For flexibility and mental wellness.
Carrie exercises 4-5 times a week, fitting in workouts whenever possible. “Do what you can, when you can,” she advises, emphasizing consistency over perfection.
4. Hydration Focus
Hydration is a priority for Carrie, who partners with BODYARMOR to promote their electrolyte sticks. “If you’re cranky or have a headache, drink more water!” she told Women’s Health. She carries FLASH I.V. sticks to mix with water on the go, ensuring she stays hydrated during her busy schedule.
5. Mental Wellness and Balance
Carrie’s weight loss journey wasn’t just physical. Her book, Find Your Path, emphasizes a “do your best most of the time” philosophy. She prioritizes mental health through yoga, quiet moments with coffee, or relaxing with a glass of wine. This balanced mindset prevents burnout and keeps her motivated.
Overcoming Past Challenges
Early in her career, Carrie struggled with body image and unhealthy weight loss methods. After American Idol, she used supplements containing ephedra, a dangerous herb later banned by the FDA. “I wasn’t eating enough calories,” she admitted to People, reflecting on her 800-calorie days. These experiences taught her the importance of sustainable, healthy practices, which she now champions through her Fit52 app.
Tips to Follow Carrie’s Weight Loss Strategies
Inspired by Carrie Underwood weight loss? Here’s how to apply her methods:
- Adopt a Plant-Based Diet: Start with meatless Mondays or swap one meal for a vegan option like a veggie-packed smoothie.
- Track Your Meals: Use a journal or app like MyFitnessPal to monitor food and stay mindful.
- Prioritize Strength Training: Add bodyweight exercises like squats or lunges 3-4 times a week.
- Stay Hydrated: Aim for 8-10 cups of water daily, using electrolyte packets for active days.
- Embrace Balance: Allow occasional treats to avoid feeling deprived, and focus on progress, not perfection.
Common Mistakes to Avoid
- Extreme Calorie Cuts: Eating too little, like Carrie’s early 800-calorie days, can harm metabolism and energy.
- Relying on Supplements: Carrie moved away from pills, focusing on whole foods instead.
- Skipping Workouts: Consistency, even with short sessions, is key to results.
- Neglecting Mental Health: Stress can derail progress, so prioritize relaxation and self-care.
Why Carrie’s Approach Works
Carrie’s weight loss strategy succeeds because it’s practical and sustainable. Her 95% vegan diet provides nutrient-dense, low-calorie foods that support fat loss without deprivation. Strength training builds muscle, boosting metabolism, while circuit workouts maximize efficiency. Food journaling fosters mindfulness, and her “do what you can” mindset makes fitness accessible for busy lifestyles. By focusing on feeling good rather than a specific size, Carrie’s approach is inspiring and achievable.
Long-Term Success and Maintenance
As of 2025, Carrie has maintained her 50-pound weight loss for years, thanks to her consistent habits. She no longer works out 6 days a week, instead fitting in 1-2 sessions or quick walks as her schedule allows. Her diet remains plant-based, with occasional indulgences, and she continues to prioritize hydration and mental wellness. Her Fit52 app helps fans adopt similar habits, proving her methods work beyond the spotlight.
Conclusion
Carrie Underwood weight loss is more than a celebrity transformation—it’s a roadmap for anyone seeking sustainable health. By embracing a mostly vegan diet, strength training, food journalling, and a balanced mindset, Carrie shed 50 pounds and gained confidence and energy. Her journey shows that small, consistent changes can lead to big results. Ready to start your own transformation? Take inspiration from Carrie: nourish your body, move daily, and find your path to feeling your best.
