Mariah Carey’s 70-Pound Weight Loss Journey: Diet, Surgery & Fitness Secrets Revealed

Mariah Carey, known for her powerhouse vocals and glam persona, stunned fans with her 70-pound weight loss transformation. Her dramatic change sparked speculations about whether she used Ozempic or underwent surgery. But behind the glam, Mariah’s journey includes discipline, health-focused choices, and personal struggles. Here’s a full look into how the “Shake It Off” singer shed the pounds and regained confidence.

The Pressure of Fame and Post-Pregnancy Weight Gain

As a global icon, Mariah Carey has always been in the public eye, often unfairly judged for her body.
After giving birth to twins in 2011, the singer faced noticeable weight gain.
Being in the spotlight made it harder for her to embrace natural post-pregnancy changes.
That pressure drove her to focus on getting healthier and fitter, not just for looks, but for stamina and self-esteem.

Mariah’s Diet Secrets: From Salmon to Sugar-Free Living

Mariah’s weight loss began with serious dietary changes. She committed to eating clean, protein-rich meals with minimal carbs.

Key elements of her diet:

• Salmon and capers as protein-packed, low-carb staples.
• Chicken broth to support hydration and provide essential nutrients.
• Elimination of processed sugar and refined carbs.
• Fresh fruit like blueberries and mangoes to satisfy sweet cravings naturally.
• Increased vegetable intake for fiber and antioxidants.
• Swapping desserts with healthier, natural alternatives.

Carey also followed the Jenny Craig diet plan, consuming around 1,500 calories per day.
This structured program includes portion-controlled meals and personalized coaching—perfect for keeping her on track.

Fitness Without the Gym: How Mariah Moved Her Body

Mariah’s dislike for the gym didn’t stop her from staying active.
She found creative ways to move without relying on typical workout routines.

Her exercise plan included:

• Brisk walking, especially during the early post-pregnancy weeks.
• Water aerobics, her favorite low-impact workout.
• Resistance training to tone muscles and burn calories.
• Cardio sessions 3 times a week, lasting 60–90 minutes.

Water aerobics helped her shed pounds safely while building strength—a smart choice post-pregnancy and post-surgery.

Mariah’s Transformation Boost: Gastric Sleeve Surgery

While diet and exercise played a major role, Mariah Carey also turned to medical intervention.
In 2017, she underwent gastric sleeve surgery, which reduces the stomach size and limits food intake.

Why did she choose surgery?

• Her stamina during live performances was suffering.
• She had already lost significant weight, but couldn’t shake off stubborn pounds.
• The surgery helped her manage portion sizes effortlessly.
• It offered a long-term solution that supported her health goals.

Reports say she dropped an additional 30 pounds after the procedure, making it a crucial part of her transformation.

No to Ozempic: Clearing the Rumors

With many celebrities now rumored to use Ozempic, fans questioned if Mariah used the weight loss drug.
However, there’s no confirmed report of her using Ozempic.
Her transformation is attributed to diet, light-to-moderate exercise, and gastric sleeve surgery.
Mariah has openly discussed her weight loss tools, and medication has not been one of them.

Health Over Aesthetics: Mariah’s Real Motivation

Mariah’s journey wasn’t about chasing a size zero—it was about regaining her energy, comfort, and confidence.
She made choices that fit her lifestyle and supported her as a mom, performer, and woman in her 50s.

Her mindset shift included:

• Prioritizing long-term wellness over temporary fixes.
• Embracing structure and routine in both eating and movement.
• Celebrating progress without perfection.
• Focusing on stamina, mobility, and mental clarity.

This empowered approach helped her sustain her transformation rather than yo-yo dieting.

The Takeaway from Mariah’s Journey

Mariah Carey’s 70-pound weight loss proves that transformation requires consistency, support, and honesty.

Her journey blended nutrition, fitness, and medical help—all aligned with her goals and needs.
She didn’t follow trends—she followed what worked for her body.
Through it all, she stayed true to herself and reclaimed her health without shame.

Mariah Carey’s weight loss journey is a powerful example of how discipline, self-awareness, and the right support can lead to sustainable change. From diet revamps to surgery, she embraced tools that aligned with her lifestyle and health.
Her story reminds us that every path is different—and that health should always come first.
In the end, it’s not just about losing weight—it’s about gaining strength and peace.