Serena Williams—the 23-time Grand Slam champion turned inspiring wellness icon—is capturing attention yet again. At 43, the retired tennis superstar has embarked on a public, heartfelt weight loss journey since welcoming her second daughter, Adira River, in August 2023. She has transformed her lifestyle through dedication, patience, and a holistic mindset focused on physical health and mental wellness. Here’s an up‑to‑date, in‑depth look at her transformation—without any fluff or recycled content.
From Motherhood to Mindful Transformation
In August 2023, Serena and husband Alexis Ohanian welcomed their second daughter, Adira. Like many new mothers, Serena found herself navigating the challenge of postpartum weight management. But instead of rushing back into a pre-baby body, she adopted a balanced, intentional approach—anchored by self-care, mindful eating, and fitness as a lifestyle, not a sprint .
The Numbers Behind the Transformation
Over roughly a year, Serena shed approximately 34 pounds, reducing her weight from around 188–198 lbs to 154 lbs . This steady, sustainable progress reflects her emphasis on health over quick fixes. She’s openly confirmed there were no crash diets or weight loss medications—just dedication, self-acceptance, and consistent lifestyle choices.
Milestones That Matter
1. The Valentino Skirt Moment
In December 2024, Serena celebrated fitting into a maxi denim Valentino skirt she had bought while pregnant. “It just fits. An ounce more, it wouldn’t,” she shared, marking a tangible milestone in her fitness journey .
2. Swimsuit Confidence
Throughout June to July 2025, Serena posted swimwear photos—first at her pool in June, then gym mirror selfies in July—boldly celebrating her physique and interacting playfully about “working on my angles” .
Balanced Diet & Body-Awareness
Serena has shared that she doesn’t follow strict diets but focuses on whole, nutrient-dense foods. She eats primarily vegan meals six days a week, with occasional indulgences . She also partnered with Abbott’s Lingo continuous glucose monitor—using real-time feedback to fine-tune her nutrition . Skipping breakfast occasionally, she ensures each meal supports her active life and marathon training goals.
Dynamic, Intelligent Workouts
Here’s a deep dive into Serena’s multi-faceted training approach:
- Strength Training & Squats
In January 2024, she posted clips doing lighter barbell squats, saying: “This is not my usual weight, but it’ll do until I get back to where I need to be” . - HIIT & Cardio
Her online updates and interviews mention High-Intensity Interval Training, cycling, dance, and cardio to keep fitness fun yet effective . - Yoga & Flexibility
Reports confirm she incorporates yoga for flexibility and recovery, rounding out a well-balanced fitness routine .
Recovery & Wellness: Cryotherapy
In June 2025, Serena shared clips of herself enduring a full 3-minute cryotherapy session at –110 °C. She said, “I can feel a difference from last time,” and fans praised her dedication . This signals a strong commitment to post-exercise recovery and overall wellness.
Competitive Spirit, Reimagined
Retirement from tennis hasn’t quenched Serena’s competitive drive. She’s training for a 5K, then a 10K, and ultimately a half-marathon by end‑2025, channeling the same mindset that made her tennis champion .
Holistic Wellness & Mental Health
Serena emphasizes that weight loss wasn’t just about physical change:
- Mindset Matters: She prioritized mental resilience and self-love, recognizing setbacks and celebrating small wins.
- Transparency & Relatability: By sharing the highs and lows—from sizing successes to plateaus—she reminded people that transformation is a human process .
- Emotional Wins: Serena expressed how confidence and mental clarity grew alongside her physical transformation .
Support Systems & Inspiration
Behind every post and milestone are the people cheering her on:
- Family First: Husband Alexis Ohanian and daughters Olympia and Adira have been her foundation. Serena credits Alexis with giving her the space to focus on herself .
- Fan Encouragement: Social media reactions—ranging from admiration of her “aging in reverse” transformation to calls for a tennis comeback—have lifted her resolve
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