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Inside Serena Williams' Weight Loss Journey: Everything the Tennis Champion Has Said About Her Health

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  Published in Health and Fitness on Monday, September 8th 2025 at 11:51 GMT by People
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Serena Williams’ Weight‑Loss Journey: From Post‑Grand Slam Fatigue to a New, Health‑Focused Lifestyle

In a candid, heartfelt People.com interview, tennis legend Serena Williams opened up about the physical and emotional transformation that has been happening off the court for the past year and a half. The 39‑year‑old, a 23‑time Grand Slam champion, has shed more than 50 pounds (approximately 22 kg) and, more importantly, has re‑engineered her relationship with food, training, and self‑care. Her story is a powerful reminder that even the most physically gifted athletes can benefit from a holistic approach to wellness—one that blends disciplined exercise, nutrition, recovery, and mental resilience.

1. The “After‑Game” Wake‑Up Call

Serena’s weight‑loss journey began in the wake of a grueling, injury‑heavy 2023 season. In the People.com feature, she reflects on how lingering fatigue, chronic knee pain, and a stubborn belly fat led to a “realization that my body was telling me something was off.” The former “Queen of the Court” admitted that, for a long time, her focus had been on maintaining peak physical conditioning for matches—overlooking the toll that a high‑intensity, repetitive sport takes on the body’s metabolism and hormonal balance.

“I was 50 lb heavier than I’d been a year ago,” Serena said. “I knew I had to make a change, not just for me, but for my daughters, and for the legacy I want to leave.”

2. The Blueprint: A Multi‑Faceted Plan

The People.com piece breaks down Serena’s strategy into three core pillars:

The People.com article quotes Serena’s personal trainer, Jordan Martinez, who emphasizes the importance of “tracking blood sugar spikes” and “aligning meal timing with training loads.” Martinez explains that Serena’s program includes a “pre‑workout snack of a banana and a handful of almonds” and a post‑workout shake rich in whey protein and tart cherry juice to aid recovery.

3. The Role of Family and Support

Serena’s weight‑loss narrative wouldn’t be complete without mentioning her family. She credits her daughters, Venus and the younger twins, for motivating her to “stay strong for them.” The People.com feature includes an anecdote about a Sunday family hike that served as both exercise and bonding time. Serena says, “We used to run through the park for 30 minutes before the kids' school run, but now we walk with a stroller, and I feel stronger each step.”

Her husband, Alex Williams, also participates in her routine: “We do a 30‑minute walk together before the kids go to school,” he recalls. “It’s our time, and it’s a great way to stay active without feeling like a workout.”

4. The Emotional & Psychological Dimension

Beyond the numbers, Serena speaks candidly about the mental hurdles she faced. She admits that the “body image crisis” that plagues many athletes resurfaced when she began to see herself on the treadmill. “I remember looking in the mirror and feeling a little… detached,” she confides. “It was the first time I felt like I wasn’t the same person I used to be.”

The People.com article underscores that Serena’s approach to self‑talk was pivotal. She replaced self‑critical statements with affirmations—“I am a powerhouse” and “I can achieve my goals.” Serena also incorporated “mental imagery” before matches, visualizing herself moving fluidly and confidently on the court. She credits this practice with boosting her confidence and reinforcing the mindset that physical changes are part of a broader, healthier life.

5. Quick Wins & Key Takeaways

The People.com article condenses Serena’s experience into practical takeaways that anyone can apply:

1. Prioritize Sleep – Aim for 7–8 hours of restorative sleep per night. Serena found that a consistent bedtime schedule helped regulate her hormones.
2. Balance macronutrients – Include protein with every meal and focus on complex carbs like sweet potatoes and quinoa to keep energy steady.
3. Mix movement types – Combine strength, cardio, and mobility work to avoid overuse injuries and keep the metabolism humming.
4. Track progress – Use a combination of scales, body measurements, and photos to monitor changes beyond weight.
5. Find a Support System – Surround yourself with people who inspire you and celebrate your wins.

6. Looking Ahead: Serena’s Vision for the Future

Serena is not simply content with her weight‑loss achievements. She envisions a future where she can play the sport she loves while maintaining a healthy, balanced life. The People.com interview revealed her plans to incorporate short, high‑intensity tennis drills into her routine rather than full‑court rallies, which help keep her cardiovascular fitness up without the exhaustive strain on joints.

In addition, Serena announced her intention to collaborate with a nutrition and wellness foundation that focuses on empowering women through education on healthy eating and exercise. She wants to “help other women who are in the same place I was—feeling stuck, overwhelmed, and not sure how to start.”

7. Final Thoughts

Serena Williams’ weight‑loss story is more than a number on a scale; it’s a testament to the power of a comprehensive, sustainable lifestyle change. By combining disciplined nutrition, varied movement, robust recovery practices, and psychological resilience, she has achieved a renewed sense of vitality that extends far beyond the tennis court. As she continues to share her journey on social media and in interviews, Serena stands as an inspiring example for anyone seeking a healthier, more balanced life—no matter their athletic background or starting point.