Ree Drummond, best known as The Pioneer Woman, has captured the hearts of millions with her delicious comfort food recipes and warm on-screen persona. But behind her incredible culinary skills, Drummond has undergone a significant transformation, losing 50 pounds since 2020. In a recent blog post, the TV star opened up about the simple, natural changes she made to her diet, exercise routine, and lifestyle that helped her shed the pounds—and she did it all without relying on weight loss drugs like Ozempic or turning to surgery.
Here’s a closer look at how Ree Drummond lost weight, the strategies she used, and expert advice on how you can adapt her methods to suit your own journey.
What Sparked Ree Drummond’s Weight Loss Journey?
For Drummond, the decision to lose weight wasn’t about chasing after an ideal body size. It was a health decision driven by the need to feel better and gain more energy, especially after experiencing fatigue and inflammation. In a heartfelt blog post, Drummond revealed that her late mother’s concern for her health, particularly due to type 2 diabetes, was a catalyst for the changes she made.
“Mum said to me: ‘If you can, sort out your weight, Alison,’” Drummond shared in her blog. After a pre-diabetes diagnosis, Drummond realized she had to make changes if she wanted to live a long, healthy life for her family. “That really set it in my head,” she added, recognizing the importance of focusing on her health.
This realization became the driving force behind her weight loss journey, leading her to change her habits and embrace a healthier lifestyle.
How Ree Drummond Lost 50 Pounds Without Extreme Dieting or Medications
Drummond made it clear that she didn’t turn to trendy diets or medications to lose weight. Instead, she focused on sustainable habits that would help her feel better both physically and mentally. “For me, the simple, boring truth is that when I set out to lose weight in January of 2021, I had never heard of that class of drugs,” she shared in a blog post.
Instead of turning to quick fixes like keto or intermittent fasting, Drummond took a more balanced approach, focusing on moderation and mindful eating. She didn’t deprive herself of the foods she loves, but rather, she embraced healthy swaps that made a difference over time.
“I’m not about extreme diets,” she said. “It’s all about balance and moderation, and that’s what worked for me.”
The Role of Healthy Swaps in Drummond’s Weight Loss
One of the most significant changes Drummond made was in her diet. She focused on cutting out sugary snacks and processed foods, which are often high in calories and low in nutrients. In her blog post, Drummond said that she’s eliminated gluten and sugar from her diet, which played a huge role in her 50-pound weight loss.
Dr. Marsha Novick, an obesity medicine expert, explains that eliminating these foods can help manage blood sugar and reduce inflammation, both of which contribute to weight loss and overall health. She emphasized that, instead of cutting out all indulgent foods, it’s important to moderate them. “For my patients, I promote balance: nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats, with mindful portions of indulgent foods,” Dr. Novick adds.
For Drummond, moderating her intake of sweets and fatty foods allowed her to maintain a healthy lifestyle without feeling deprived. She continued to enjoy her favorite foods, like dark chocolate, but in smaller, more controlled portions.
Strength Training: The Key to Building Muscle and Boosting Metabolism
While diet changes played a major role in Drummond’s weight loss, exercise was also crucial to her success. Though she initially found it difficult to incorporate exercise into her routine, she made it a priority in her daily life. “I walked with my dogs, used the rowing machine, and did floor Pilates,” Drummond shared. “I worked out six days a week.”
One of the most effective forms of exercise for Drummond has been strength training. “I started with simple exercises like squats and lunges,” she said. Building muscle through strength training not only helped her burn fat, but it also improved her metabolism, “muscle burns more calories at rest,” says Malia Frey, a certified personal trainer and author.
Drummond also emphasizes that consistency is key to success. She recommends starting with manageable sessions—just 20 to 30 minutes of activities you enjoy—such as brisk walking, yoga, or even dancing. These smaller sessions help build a sustainable exercise routine without overwhelming your body.
The Importance of Moderation: Ree Drummond’s Mindful Eating
Throughout her weight loss journey, Drummond has practiced mindful eating, focusing on listening to her body’s hunger cues rather than mindlessly eating. She shared that “portion control has been one of the biggest lessons” for her, especially when it came to treating herself to foods she enjoys.
“I don’t need to eat the whole thing,” Drummond explained. “You can eat a lot of things—just don’t eat a lot of those things.”
This approach of moderation has been key to her success. By making mindful food choices and focusing on portion control, Drummond has been able to lose weight while still enjoying the foods she loves. “I ask myself, ‘Do I want to blow 300 calories on a doughnut, or do I want to spend 50 of them on a piece of good dark chocolate?’” she shared.
Tracking Progress: Ree Drummond’s Tools for Success
To stay motivated and track her progress, Drummond began weighing herself daily. She found that tracking her weight consistently helped her stay accountable and aware of her habits. She also uses an app called Happy Scale, which helps her monitor her weight loss over time, even when small fluctuations occur.
“It’s a game-changer in terms of motivating me to keep going,” she said about the app. Drummond’s use of technology to track her progress has played a vital role in her ability to stay focused and motivated.
Dealing with Plateaus: Strength Training and Protein for the Win
Like many on a weight loss journey, Drummond hit a plateau after a few weeks of progress. Instead of getting discouraged, she focused on building muscle and incorporating strength training to push past it. “I started incorporating more protein into my diet and lifting weights,” she explained. By increasing her protein intake and focusing on muscle-building exercises, Drummond was able to break through her plateau and continue losing weight.
Dr. Phyllis Pobee, an expert in genetic weight loss, notes that strength training helps combat sarcopenia, the natural loss of muscle as we age, which can slow down metabolism. “Muscle doesn’t just look good—it burns more calories at rest, boosts energy, and helps balance blood sugar,” she said.
Ree Drummond’s Weight Loss Today: Focusing on Health Over Perfection
Today, Ree Drummond’s weight loss journey is about maintaining health rather than obsessing over a specific number on the scale. “The way I feel today, it isn’t about the weight loss,” she said. “Feeling good is really all that matters.”
Her journey is a testament to the power of small habits, mindful eating, moderation, and consistency. By focusing on the bigger picture of health rather than perfection, Drummond has not only improved her fitness but also embraced a holistic approach to weight management.
Takeaways from Ree Drummond’s Weight Loss Journey
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Moderation is key – Drummond embraced balanced eating and portion control rather than extreme dieting.
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Strength training – Building muscle helped Drummond overcome plateaus and continue her weight loss journey.
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Mindful eating – Being conscious of what you eat and how much helps create sustainable habits for long-term success.
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Tracking progress – Using apps and tools to monitor weight can provide valuable motivation and accountability.