Adele Workout and DIET 

Born: 1988

London-born Adele Adkins began singing at age 4. She graduated from the BRIT School for Performing Arts & Tech in 2006 with the plan of developing other people’s artistic careers. Just a few months after graduation, a friend posted a few songs Adele had recorded in school on MySpace which led to a deal with XL Recordings. She is one of the world’s top music artists with over 120 million records sold. Adele has 15 Grammys, 12 Brit Awards and has earned Billboard’s Artist of the Year 3 times (2011, ’12 &’16). Time magazine named her on its list of Most Influential People in 2012 and ’16. Adele received an MBE for music at the 2013 Queen’s Birthday Honours. Her music tours have broken attendance records around the world. Adele had a child in 2012 with charity entrepreneur Simon Konecki to whom she was briefly married. Her charity causes include Mencap, Keep a Child Alive, MusiCares and SANDS. She has millions of followers on social media. Adele is 5 feet, 2inches tall and weighs about 110 lbs.

Known For:

Adele’s Diet


In 2020, Adele generated buzz with her incredible 100-lb. weight loss. She follows a plan based on The Sirtfood Diet, an approach that has several phases. Top Sirtfood picks include leafy greens, walnuts, parsley, berries, apples, and extra-virgin olive oil which can all be blended into a green juice. ‘Regular’ foods are not off the table, but rather the Sirtfoods are incorporated into meals. Other fans of Sirtfood include boxer Conner McGregor and socialite Pippa Middleton. Adele is also a fan of Jamie Oliver and taught herself to cook because take-out was too expensive when she was first starting out in the music biz. A recovering sweet (hot) tea addict, she now drinks plenty of water to stay hydrated.

Estimated Macros

  • Low Carb 20% 20%
  • Medium-High Fat 40% 40%
  • High Protein 50% 50%

Diet Details


Diet Antidote

Adele’s Sirtfood diet was created by ‘diet skeptics’ Aidan Goggins and Glen Matten. Their idea is to stimulate sirtuin proteins that promote wellness (and weight loss) on a cellular and genetic level.


Eat Your Favorites

Unlike typical diets, the Sirtfood diet allows you to eat your favorites and not feel deprived.


Sirtify Your Meals

The idea behind Sirtfoods is to add rather than subtract. The diet recommends adding (or substituting) foods that are high in sirtuins to each meal to trigger the genetic response.


Multi-Phase Plan

The Sirtfood diet is fairly strict at first and involves having only 3 green juices and 1 Sirtfood meal for the first 3 days, then adding in more solid foods and reducing the green juices, slowly raising the calorie count over time until you reach the maintenance phase. But the results are impressive: average weight loss is 7 lbs. the first week. Critics of the diet say that the calorie count is so low that you could eat anything with equivalent calories and lose weight.


Sophisticated Dessert

Wine aficianados will be happy to know that red wine stimulates sirtuin production, making it an acceptable part of the Sirtfood diet. (However, Adele prefers rosé.)


Tea Addict

Adele admits that she used to drink a lot of sugary tea: 10 cups a day with 2 sugars in each cup.


Classic Sunday Roast

Adele’s son’s favorite meal is a classic Sunday roast beef, which she says she’s pretty good at whipping up.


Golden Arch Fave

Adele admits that her heart and tummy still belong to McDonald’s, and that her dream meal is McNuggets, a Big Mac and fries.

What to Eat


Soy Yogurt




Leafy Greens










Extra-Virgin Olive Oil


Chicken Breast


Dark Chocolate




Green Tea


Red Wine





What to Avoid






Excessive Drinking


Junk Food




Refined Sugar


Chemical Additives


Artificial Additives


Adele on Her Body Transformation

‘Because of all the covid restrictions and the travel bans, I had to travel light, and I could only bring half of me, and this is the half I chose.’


Adele on Cooking

‘I learned to cook when I was, like, 18. I read “30-Minute Meals” by good ol’ Jamie Oliver.’


Adele on The Sirtfood Diet

‘If anything, I eat more than I used to because I work out so hard.’


Adele’s Sirtfood Diet Author

‘In contrast to other popularized diets where the focus is on cutting out foods, with Sirtfoods, we can only reap the benefits through eating, and this means indulging in your favorite foods, not restriction.’


Adele on Her Tea Addiction

‘I used to drink 10 cups a day with 2 sugars each.’


Adele on Her Favorite Cheat Meal

‘My death row meal… would be a McChicken Nugget with a Big Mac and then fries…I eat it at least once a week!’

Adele’s Workout Routine


Weekly Routine

Not a Revenge Body

While speculation abounds about the reasons behind Adele’s body transformation including as revenge for her ex, Adele says she started working out to combat anxiety.

None of Your Business

As a superstar, Adele is under a lot of scrutiny. But she always made it clear that her body was her business, and has nothing to do with her ability to perform.

Helping Hand

Adele works out with multiple trainers including Pete Geracimo, and admits that most people don’t have the kind of time or money to do what she did. That said, Geracimo offers free Instagram Live classes so others can work out like Adele.

Healthy Addiction

Adele admits to getting ‘quite addicted’ to exercise, working out multiple times a day.

Daily Dose

Adele hit the gym hard. She lifts weights in the morning, boxes or goes for a hike in the afternoon, then does another session of cardio at night.

Mix It Up

To keep things interesting, Adele varies her workouts. She does Pilates, circuit training and HIIT so she’s always doing something different.

Pilates Power

Adele loves Pilates Reformer classes. The Reformer machine offers variable resistance so you can continue to push your limits and get stronger.

Exercise Style


An Adele Routine

Weight lifting

Pilates Reformer



Be active every day.


Adele on Her Fitness Schedule

‘I work out 2-3 times a day.’


Adele on Her Weight

‘Even when I was signing a contract…If anyone dared say “Lose weight” to me, they wouldn’t be working with me.’


Adele on Working Out

It was because of my anxiety. Working out, I would just feel better. It was never about losing weight.’


Adele on Her Transformation

‘I used to cry but now I sweat.’


Adele on Her Reasons for Hitting The Gym

‘It was always about becoming strong and giving myself as much time every day without my phone.’


Adele on Her Time and Financial Investment in Fitness

‘It’s not doable for a lot of people.’

Adele’s Supplements

Adele hasn’t spilled about any supplements she might take, so below are options that can benefit anyone following a similar diet plan.


The Sirtfoods are all high in antioxidants, including reservatrol from red wine, vitamin C from strawberries, vitamin A from parsley, vitamin K from kale and omega-3s from walnuts.

greens supplement

Eating whole foods is an essential part of the Sirtfood diet, but a greens supplement can fill in on the days you follow short. If you’re not a fan of the flavor of superfood green tea, you can also find it in supplement form.


Turmeric is another anti-inflammatory that can be taken as a supplement rather than eaten as a spice.


Likewise, if raw onions aren’t your thing, a quercetin supplement offers a convenient and non-stinky way to get some into your diet.

Adele’s Lifestyle

Sleep Is Essential

Although she is busy traveling for shows and being a mom, Adele considers sleep an essential part of her health regimen. She aims for 7-8 hours each night.

Lucky Break

The only record company Adele knew of as a teen was Virgin and she didn’t want to take the meeting with Richard Russell of XL Recordings. Luckily a friend talked her into going.

Spicy Inspiration

Adele names the Spice Girls as a primary influence in her love of music. She admits she used to impersonate them at dinner parties as a child.

Cool Influence

Adele says she became ‘obsessed’ with voices as a child. When she moved to south London, she discovered R&B greats Alicia Keys, Mary J. Blige, and Aaliyah, as well as Pink whose live performance blew her away.

Doing Just Fine, Thanks

Adele has stated flat-out that her new body is not due to any feelings of insecurity over her divorce, and that she was quite ready for the relationship to end.

Healthy Changes

When she was 25, Adele developed a polyp on her vocal chord that required surgery. She had to give up smoking, junk food, and even speaking for a time. The time off from cigarettes encouraged her to kick the habit for good.

The Look Takes Work

Adele’s makeup artist uses over 3 dozen different products to achieve her signature look.


Adele on Seeing Pink in Person

‘I remember sort of feeling like I was in a wind tunnel, her voice just hitting me. It was incredible.’


Adele on Becoming a Mom

‘I felt like I was truly living. I had a purpose, where before I didn’t.’


Adele on her Divorce

‘People love to portray a divorced woman as spinning out of control, like “Oh, she must be crackers” … because what is a woman without a husband?’


Adele on Choosing Friends

‘I have insecurities of course, but I don’t hang out with anyone who points them out to me.’


Adele on Her Mom’s Best Advice

‘My mum told me to only ever do things for myself, not for others.’


Adele on Being a Superstar

‘I think it’s really important you don’t think you’re great, because once you get to that point, you just f*** everything up.’


Adele on Her Post-weight Loss Self

‘I like myself more than ever. I feel so comfortable in my own skin.’

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