Serena Williams, the tennis icon, has recently stunned fans with her incredible post-weight loss transformation. After having her second child, Adira, in August 2023, Williams embarked on a journey to regain her fitness and feel her best. Her dedication to health and wellness has not only transformed her body but also inspired millions worldwide. Let’s delve into the diet and fitness secrets that have fueled Serena’s inspiring transformation.
Serena’s Philosophy: Eat to Live
Serena Williams approaches food as fuel, emphasizing a healthy lifestyle centered around nutritious choices. “My philosophy is eat to live. Don’t live to eat,” she told Women’s Health. This mindset is key to her dietary habits, which prioritize greens and mostly plant-based foods.
A Glimpse into Serena’s Daily Diet
While Serena isn’t a strict vegan, she leans towards a plant-based diet, especially during the tennis season. She avoids beef and incorporates plenty of fruits, vegetables, legumes, nuts, and whole grains into her meals.
- Breakfast: Serena often skips breakfast due to her busy schedule, but when she does eat, she may opt for oats with tangerines, strawberries, and almond butter.
- Lunch: A light salad with spinach, lettuce, cherry tomatoes, mandarin oranges, onions, lime juice, and sliced almonds is a typical lunch choice. She also enjoys bean burgers or gluten-free bean burritos.
- Dinner: Brown rice with chia seeds and hemp, along with a salad and fresh vegetables, makes up a nutritious dinner.
- Pre-Match: Before a game, Serena focuses on a balanced meal with greens, fruit, carbs, and protein.
- Cheat Days: Serena allows herself occasional indulgences, such as pizza, tacos, beignets, grits, and fried chicken. “I eat shrimp and grits with butter on top [and] fried chicken,” she admits.
Vegan Influence
Serena’s journey into plant-based eating was influenced by her sister, Venus Williams, who was diagnosed with Sjogren’s Syndrome, an autoimmune condition. To support her sister, Serena adopted a raw vegan diet, which she continues to follow, especially during the tennis season.
Staying Hydrated
Hydration is a crucial part of Serena’s diet. She drinks plenty of water throughout the day to stay energized and maintain peak performance. She also enjoys vegan coconut water and Gatorade.
Serena’s Fitness Routine: A Mix of Hard Work and Fun
Serena Williams’s fitness regimen is a blend of intense training and enjoyable activities. Even after retiring from tennis, she remains committed to staying in shape and maintaining a healthy lifestyle.
High-Intensity Interval Training (HIIT)
HIIT workouts are a cornerstone of Serena’s fitness routine. These short bursts of intense activity are great for boosting energy, improving heart health, and aiding in weight loss. “I do HIIT workouts (high-intensity interval training), a little stretching, a little strength training, but mostly cardio training,” Serena told Vogue in 2022.
Cardio
Serena incorporates various cardio exercises into her routine, including running, swimming, cycling, and Zumba. Running is her preferred form of cardiovascular exercise, and she maintains her fitness to prevent knee problems while running. She also enjoys using Tonal for cardio workouts.
Strength Training
Strength training is another essential component of Serena’s fitness regimen. She works with trainer Mackie Shilstone, starting with a 10-minute warm-up followed by exercises for arms, core, and legs.
Home Workouts
Serena frequently works out at home, focusing on cardio, stretching, strength training, and HIIT. With two kids keeping her on her toes, she joked on TODAY that being a mom is more physically demanding than tennis.
Fun Activities
Serena incorporates fun activities into her fitness routine to keep things exciting. She enjoys bike riding and dancing, making exercise a joyful part of her life. At the 2025 Super Bowl, she surprised everyone by making a cameo in Kendrick Lamar’s halftime show performance, showcasing her fierce dance moves.
Pregnancy Workouts
Serena remained active during both of her pregnancies. In 2023, she shared a workout on YouTube while expecting her second daughter, Adira, performing squats, weighted ball exercises, and stretches.
Serena’s Weight Loss Journey: A Testament to Consistency and Self-Care
After the birth of her second daughter, Adira, Serena embarked on a weight loss journey focused on health, confidence, and a balanced lifestyle. In 2024, she proudly shared her transformation, revealing that she had lost 44 pounds, dropping from 198 lbs to 154 lbs in just one year.
Setting Realistic Goals
Serena’s goals were simple: regain her energy, improve her fitness, and feel confident in her own skin. “The number on the scale was never the main thing for me. I wanted to feel like myself again,” she explained.
Embracing a Balanced Approach
Serena achieved her weight loss goals through a balanced approach that included clean eating, strength training, cardio, and mindful wellness practices. She didn’t resort to extreme diets or quick fixes.
The “Skirt Saga”
Serena’s weight loss journey was also motivated by a Valentino denim skirt she bought during her second pregnancy. She set a goal to fit into the skirt, using it as a symbol of her progress.
Prioritizing Mental Health
Serena emphasizes the importance of mental well-being in her fitness journey. She recognizes the impact of mental health on her overall well-being and incorporates mindfulness and stress reduction techniques into her routine. In April 2025, she launched her new app, Serena Mind, combining fitness routines with mental health support.
Key Takeaways from Serena’s Journey
- Consistency is key: Serena’s success is a testament to the power of consistency in both diet and exercise.
- Find what works for you: Serena’s routine is tailored to her individual needs and preferences.
- Listen to your body: Serena prioritizes rest and recovery, knowing when to take breaks and prevent injuries.
- Make it fun: Incorporating enjoyable activities into your routine can help you stay motivated and engaged.
- Focus on overall well-being: Serena’s journey is about more than just weight loss; it’s about health, confidence, and self-love.
Serena Williams’s post-weight loss transformation is an inspiring example of what can be achieved through dedication, hard work, and a commitment to overall well-being. By following her diet and fitness secrets, you too can embark on your own journey to a healthier, happier you.
