Oprah Winfrey Weight Loss Secrets Revealed in 2024, How She Lost Over 40 Pounds

Let’s explore Oprah Winfrey Weight Loss Journey, Shedding Over 40 Pounds at 69. Get ready to be amazed by Oprah Winfrey’s incredible transformation as she unveils her secrets to losing more than 40 pounds. This article spills all the details on Oprah’s jaw-dropping weight loss journey.

Oprah Winfrey’s approach to weight loss is refreshingly down-to-earth. Instead of relying on fancy treatments or diet pills, she focuses on practical strategies like healthy eating and regular exercise to reach her goals.

Oprah Winfrey Weight Loss Secrets
Oprah Winfrey Weight Loss Secrets

According to our contributor Mary Sabat, who is a Registered Dietitian Nutritionist and an Ace Certified Trainer, Oprah’s weight loss journey has become a global inspiration. She openly shares the highs and lows of her struggle with weight management, making her relatable to millions facing similar challenges. Oprah’s commitment to self-improvement and her honesty about the journey has resonated with many, emphasizing the importance of self-acceptance, perseverance, and the pursuit of a healthier lifestyle. Her public journey serves as a powerful source of motivation and empowerment for countless individuals working to overcome weight-related obstacles.

As a billionaire, Oprah Winfrey could have opted for quick fixes, but she chose the natural route. Collaborating with her trusted trainer, she co-wrote a weight-loss book that focuses on making sustainable lifestyle changes. Emphasizing the importance of self-care for overall well-being, Oprah, at the age of 69, shares her journey on how she lost weight and maintains her fitness.

Who Is Oprah Winfrey?

Oprah Winfrey is a renowned American talk show host known for her 25-year run on The Oprah Winfrey Show. She holds the title of the richest African-American of the 20th century. Oprah’s influence extended beyond television, as she played a significant role in the 2008 presidential elections by endorsing Barack Obama.

Over the years, she has achieved numerous accolades, including multiple Emmy Awards for her outstanding talk show. Her remarkable accomplishments also include being honored with the prestigious ‘Presidential Medal of Freedom’. In addition to her professional success, her recent weight loss journey has been a hot topic in the media, sparking considerable interest and discussion.

Oprah Winfrey Profile

  • Real Name: Oprah Gail Winfrey
  • Birthday: January 29, 1954
  • Age in 2023: 69
  • Occupation: TV host, television producer, media tycoon, and author
  • Weight Before: 198 pounds (90 kg)
  • Weight Loss After: 153 pounds (69 kg)
  • Reduced Weight Loss: 45 pounds (20.5 kg)

Why Did Oprah Winfrey Gain Weight?

Why Oprah Winfrey Experienced Weight Fluctuations? Oprah Winfrey has had a journey of ups and downs with her weight over the years. In 1992, she reached her heaviest weight of 108 kg, a period marked by emotional challenges. Oprah was navigating difficult relationships and seeking validation from others. Coping with these issues, she found comfort in shielding herself from societal judgment, leading to weight gain.

By 2005, Oprah had put in significant effort to achieve a healthier weight of 73 kg. However, in 2009, she faced a setback, finding herself back at 90 kg. This was attributed to a thyroid issue and a hectic schedule, prompting her to realize that her struggle was not just about weight but also about self-care.

This realization prompted Oprah to join the Weight Watchers program in 2015, ultimately leading to her successful weight loss.

Oprah Winfrey’s Weight Loss Journey

Oprah Winfrey embarked on a transformative weight loss journey, with Weight Watchers (WW) playing a pivotal role in her success. After experimenting with numerous diets, she embraced a lifestyle change and achieved significant results with Weight Watchers. This program is tailored to individual nutrition needs, considering factors such as weight, age, height, and activity level. By calculating and monitoring optimal food choices, Weight Watchers provides a personalized approach to weight loss, contributing to Oprah’s inspiring transformation.

Oprah Winfrey’s Weight Loss Journey
Oprah Winfrey’s Weight Loss Journey

According to our contributor, Mary Sabat, successful weight loss programs offer valuable benefits. These include expert guidance, accountability to keep you on track, education on healthy habits, a supportive community, and tools to track your progress. Choosing the right program is crucial for achieving and sustaining weight loss goals. However, individual commitment plays a key role in their effectiveness. It’s important to avoid trendy diets that limit essential nutrients and instead opt for a program that aligns with your specific goals.

Oprah Winfrey has found a way to enjoy her favorite foods without feeling restricted, giving her the freedom she craves. By practicing mindful eating and finding satisfaction at the table, she has successfully lost 45 pounds. Let’s explore Oprah’s diet and exercise routine that brings her genuine enjoyment.

Oprah Winfrey Weight Loss Secret

Oprah Winfrey openly shares her weight loss journey, focusing on a holistic approach. This includes regular exercise, healthy eating, and using weight loss medication as a “maintenance tool” to prevent fluctuations. As a WW (formerly Weight Watchers) ambassador, she follows a daily diet of around 1,700 well-balanced calories, with 20% protein, 30% healthy fats, and 50% carbohydrates. Her fitness routine combines strength training, cardio workouts, and regular hikes of three to five miles. Oprah engages in activities like power walking, jogging, elliptical exercise, stair-stepping, rowing, and strength training. She emphasizes the importance of a holistic approach to health and candidly discusses her use of weight loss medication as part of her strategy.

Oprah Winfrey’s Diet

Let’s talk about Oprah Winfrey’s Eating Habits. Oprah maintains a well-rounded daily calorie intake by incorporating a combination of protein, healthy fats, and carbohydrates into her diet. In her 7-day food diary, she graciously shares some of her favorite meals. Let’s take a look at a typical day’s worth of meals from Oprah’s diary.


For breakfast, Oprah enjoys a revitalizing smoothie blended with a mix of fruits, berries, and almonds. She often combines it with orange juice or yogurt for added calcium. Alternatively, she loves a bowl of oatmeal topped with nuts, berries, and assorted fruits. Both nuts and berries are excellent choices for promoting cardiovascular health.


Her morning snacks typically consist of crispbread with peanut butter or pineapple apricot jam. In the evening, she occasionally indulges in scooped watermelon balls as a refreshing snack.


At lunchtime, Oprah opts for a nutritious sandwich made with Ezekiel bread, smoked turkey, pepper jack cheese, and grilled onions. She enhances it with sliced avocado, tomato, and lettuce. Choosing a sandwich with both meat and veggies ensures a well-rounded and balanced meal. She often pairs her lunch with sugar-free iced tea.


To conclude her day, Oprah enjoys a cup of wild rice accompanied by mixed vegetables sautéed in olive oil. The vegetables may include carrots, peas, broccoli, or any fresh veggies. She pairs this with skinless, boneless chicken breast cutlets for a wholesome dinner.

Oprah recommends not restricting carbs for weight loss because everyone’s body is different when it comes to shedding or gaining pounds. For those with diabetes or insulin resistance, reducing carb intake could be beneficial.

In a past interview, Oprah shared her healthy habit of avoiding food after 7:30 PM. Research supports this practice, as eating dinner late at night has been associated with metabolic syndrome and obesity.

Oprah and Weight Loss Supplements

Oprah Winfrey emphasizes the importance of a natural approach to weight loss through a healthy diet and regular exercise in her weight loss journey. She wants to make it clear that she does not support or endorse any weight loss gummies or pills. In fact, she goes the extra mile to caution her fans, urging them to be cautious and refrain from buying any weight loss products that claim to have her endorsement or feature her name and image. Oprah’s advice is to stick to natural methods for achieving a healthier lifestyle.

How Much Weight Has Oprah Winfrey Lost

Oprah Winfrey hasn’t revealed the exact pounds shed during her recent weight loss journey, but she’s on the verge of reaching her goal weight of 160 pounds, just seven pounds away. Her weight loss strategy is comprehensive, involving regular exercise, a balanced diet, and the use of weight loss medication as a “maintenance tool” to prevent fluctuations. The approach includes activities like hiking, strength training, and cardio workouts, along with a daily diet of approximately 1,700 calories. This diet is well-balanced, comprising 20% protein, 30% healthy fats, and 50% carbohydrates from sources like whole grains, fruits, and vegetables.

Oprah Winfrey Workout Routine

Oprah Winfrey, known for her inspiring weight loss journey, dedicates 6 days a week to her workout routine. Despite her hectic schedule, she prioritizes physical activity. Her fitness program is a blend of strength training and cardio workouts. Bob Greene, Oprah’s personal trainer, has revealed the details of her daily exercise regimen.

Strength Training

Frequency: 4 or 5 times a week

Oprah Winfrey credits “Resistance Flexibility Training” as truly life-changing in just three words. This form of resistance or strength training not only helps in building muscle and boosting metabolism but also aids in reducing fat.

Oprah’s routine involves 30 to 40 minutes of strength training on most days, typically done before her aerobic workout. Her regimen begins with a 15-minute power walk to warm up, followed by various strength training exercises:

  • Squats
  • Leg Extensions
  • Incline Crunches
  • Chest Presses
  • Lateral Raises
  • Seated Rows

To conclude her strength training, Oprah often includes standing flies, a favorite exercise recommended by her trainer, Bob Greene. This particular exercise makes her feel powerful and strong.

Perform Standing Flies for Chest:

Equipment Needed: Dumbbells


  1. Positioning:
    • Stand with your feet shoulder-width apart.
    • Hold a dumbbell in each hand.
  2. Arm Movement:
    • Raise your arms out to the sides until they are parallel to the floor.
    • Maintain a slight bend in your elbows throughout.
  3. Body Engagement:
    • Keep a small bend in your knees.
    • Engage your core muscles.
    • Ensure your back remains straight for stability.
  4. Return to Starting Position:
    • Slowly lower your arms back to the starting position.
    • Maintain control throughout the movement.
  5. Repetition:
    • Repeat the exercise for the desired number of repetitions.


  • Choose an appropriate weight of dumbbells based on your fitness level.
  • Focus on controlled movements to maximize effectiveness.
  • Perform the exercise in front of a mirror to check your form.

Oprah’s Routine:

  • Oprah uses 20-pound dumbbells.
  • She performs three sets of ten repetitions.

Incorporate this exercise into your chest workout routine for a targeted and effective workout.

Cardiovascular Workouts

Oprah Winfrey’s fitness routine revolves around cardiovascular or aerobic exercises, renowned for their heart health benefits. She dedicates six mornings a week to these workouts, kickstarting her day with 45 minutes of aerobic activities. Her routine includes:

  • Power Walking on a Graded Treadmill
  • Elliptical Exercise
  • Stair-Stepping
  • Jogging
  • Rowing

Adding to her commitment, Oprah manages a 20-minute cardio session before dinner, incorporating any of the above exercises.

On days without strength training, Oprah opts for a 75-minute run once a week, providing a variation to her usual routine.

Post-Workout Stretching Routine

Following each workout, Oprah prioritizes full-body stretching. Stretching not only enhances flexibility but also improves athletic performance. Notably, Oprah allocates 80% of her stretching time to her legs. Her trainer tailors the workout to her specific needs, emphasizing the importance of adapting exercises to individual requirements. Remember to listen to your body and customize your workouts accordingly.

Mindful Eating and Professional Guidance – Oprah Winfrey Weight Loss Secret

Oprah attributes her successful weight loss journey to a combination of mindful eating and professional guidance. By incorporating these principles into her lifestyle, she has achieved a healthy and sustainable approach to fitness.

How Does Oprah Winfrey Maintain Her Weight Loss

Oprah Winfrey keeps her weight in check by taking a well-rounded approach. She combines regular exercise, mindful eating, and occasionally uses weight loss medication as a “maintenance tool” to avoid fluctuations. Her daily diet is balanced, around 1,700 calories, with 20% protein, 30% healthy fats, and 50% carbohydrates from whole grains, fruits, and vegetables. For exercise, she incorporates strength training, cardio workouts, and activities like hiking, power walking, jogging, elliptical exercise, stair-stepping, rowing, and strength training exercises. Oprah emphasizes the importance of staying active and being mindful of overall health while occasionally relying on weight loss medication to manage fluctuations and silence the “food noise.”

What are Some Tips for Maintaining Weight Loss with Medication

Maintaining weight loss with medication requires a holistic approach that includes healthy eating, regular exercise, and behavioral strategies. It is important to be aware of eating as a response to stress and to use exercise, activity, or meditation to cope instead of eating. Additionally, it is important to be vigilant about other aspects of your health and fitness routine, such as getting enough sleep and managing stress. It is also important to work with a healthcare professional to monitor your progress and adjust your medication as needed. Finally, it is important to be patient and persistent, as weight loss and maintenance take time and effort.

Oprah Winfrey Weight Loss Transformation’s Before and After Photos

Check out Oprah’s incredible journey through weight loss with these inspiring before and after photos.

Oprah Before Weight Loss

Oprah Before Weight Loss
Oprah Before Weight Loss

After Weight Loss Oprah

Oprah After Weight Loss
Oprah After Weight Loss

Oprah Winfrey Weight Loss Surgery

Actually,Oprah Winfrey has revealed that she uses weight-loss medication as a tool to manage her weight and avoid “yo-yoing.” She has not specified the name of the medication but has emphasized that it is part of a holistic approach that includes regular exercise, healthy eating, and other lifestyle adjustments. She has also mentioned that the medication is not a magic bullet and that she needs to be vigilant about other aspects of her health and fitness routine for it to be effective.

Additionally, she has stated that the medication has been helpful for her in maintaining a healthy weight. While there is no specific mention of weight loss surgery, it is clear that Oprah Winfrey’s weight management approach involves a combination of factors, with weight-loss medication being one of them.

What is Oprah Winfrey’s Current Weight

Oprah Winfrey’s current weight is close to her goal weight of 160 pounds. In December 2023, she shared with PEOPLE that she was close to her goal weight. However, it is essential to note that everyone’s weight loss journey is different, and Oprah has emphasized that the focus should be on overall health and well-being rather than just the number on the scale.

Oprah Winfrey Weight Loss Gummies

Beware of Fake Oprah Winfrey Weight Loss Gummies. Oprah Winfrey wants to make it clear that she is not endorsing any weight loss products, particularly weight loss gummies. In a brief Instagram video, the former talk show host urged her fans to be cautious and not fall for scams online that use her name and image to promote such products.

Oprah Winfrey Weight Loss Gummies
Oprah Winfrey Weight Loss Gummies

Recently, there have been numerous advertisements for weight loss gummies circulating on Facebook, but Facebook has labeled them as “False information.” Oprah emphasizes that she has no connection to these gummy products and does not endorse any diet or weight-loss supplements. She is taking a stand against false and fraudulent posts on social media that falsely claim she has launched or is selling Keto weight loss gummies. Stay informed and don’t be misled by these deceptive claims.


Oprah Winfrey weight loss journey is truly inspiring for women around the world. What stands out is her commitment to a healthy lifestyle, emphasizing a nutritious diet and regular exercise. Instead of falling for quick fixes like fad diets or weight loss products, Oprah focused on sustainable habits, yielding impressive results. Notably, she took a bold stance against endorsing weight loss gummies with her name.

Oprah’s dedication led to a remarkable transformation, shedding an impressive 45 pounds. Her story reinforces the idea that long-term success in weight management is rooted in embracing a balanced lifestyle that prioritizes both physical and mental well-being.


How did Oprah Winfrey lose 40 pounds?

Last year, Oprah Winfrey showcased her impressive weight loss, attributing it to the WW Lifestyle Plan (formerly known as Weight Watchers), of which she is a spokesperson. Oprah used this plan to regain control of her lifestyle, resulting in a successful strategy that helped her shed 40 lbs.

What pill did Oprah take to lose weight?

Although Oprah did not specify the weight-loss medication she used, popular drugs like Ozempic, Wegovy, and Mounjaro have gained recognition through effective marketing on social media and in pop culture over the past few years.

Did Oprah use Ozempic to lose weight?

In a recent interview with People magazine, Oprah Winfrey acknowledged using weight-loss medication, bringing attention to the popular drug Ozempic. However, experts caution that such medications are not a “magic bullet” for weight loss.


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