The Pioneer Woman’s Secrets To Losing 50 Lbs Without Ozempic
Ree Drummond, known for her mouthwatering comfort food and warm personality, has captured the hearts of many as The Pioneer Woman. But behind her delicious recipes, Drummond has undergone a personal transformation of her own—losing over 50 pounds as of March 2024. In an updated blog post, the Pioneer Woman opened up about her weight loss, sharing the simple yet effective changes she made to her diet, exercise routine and lifestyle. To help break down her approach, we spoke with weight loss experts about how you can incorporate similar habits without sacrificing the good stuff.
What motivated the Pioneer Woman to lose weight
Woman’s World
The founder behind the popular blog ThePioneerWoman.com has shared that most of her days are spent “living on the ranch, filming my cooking show, working on cookbooks and my product line, and being a wife and slightly weird mom.” But it was her daughter Alex’s wedding that prompted her shape-up efforts.
Drummond’s decision to focus on her health wasn’t about getting “skinny,” but about feeling better and gaining more energy. As she shared in her blog post, she recalled in January 2021 feeling “tired, puffy and desperate” and knew it was time for a change.
The effects of fatigue and inflammation
Broadly speaking, “feeling ‘tired and puffy’ is a classic sign of chronic inflammation and blood sugar imbalances,” explains Phyllis Pobee, MD, DABOM, Genetic Weight Loss Physician and CEO of GeneLean360°. In a February 2022 post, Drummond later explained that being surrounded by food, including hosting a cooking show, writing cookbooks and owning a restaurant, meant “the weight had crept up through the years.” While Drummond never specified whether her diet led to these specific symptoms, Dr. Pobee says there are a few common culprits.
“When you consume processed foods high in sugar, refined carbs and unhealthy fats, it triggers an inflammatory response,” notes Dr. Pobee, who hasn’t treated Drummond. “This can cause puffiness (fluid retention) and fatigue, especially if you’re experiencing spikes and crashes in blood sugar.”
Drummond also shared that before her weight loss journey, she didn’t prioritize exercise: “My exercise/activity level had all but slowed to a stop…I had pretty much given myself permanent permission “not to have time” to exercise because of work, scheduling issues, and any other excuse I could come up with.”
More than one in five adults is sedentary, according to the CDC. “By slowing down metabolism, decreasing circulation and compromising lymphatic drainage, a sedentary lifestyle exacerbates these problems and can make swelling and discomfort worse,” adds Michael Chichak, MD, Medical Director at MEDvidi.
What the Pioneer Woman didn’t do for weight loss
Drummond made it clear that she didn’t rely on trendy diets, weight loss medications like Ozempic or Wegovy or supplements. “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 explained. She also opted against keto and intermittent fasting, emphasizing that her focus was on making simple, sustainable changes rather than resorting to quick fixes.
“Ree Drummond’s story highlights an important truth about weight loss: you don’t necessarily need fancy programs, supplements or trainers to achieve results,” notes Dr. Chichak. “What truly matters is building habits that you can adhere to in the long term, such as mindful eating, the movement you enjoy and being kind to yourself during setbacks.”
How Ree Drummond used calorie counting and food precision
One of the Pioneer Woman’s first steps toward weight loss was becoming more mindful of her calorie intake. She said that began tracking her calories using online calculators like CalorieKing.com or MyFitnessPal, which helped her realize how much she had been consuming.
“Too many women assume their metabolism is broken,” says Melina Jampolis, MD, host of the Practically Healthy by Dr. Melina podcast. Ree is proof that “smart lifestyle changes work, even as we age.”
In addition to counting calories, Drummond used a digital food scale to measure portions, ensuring she was as precise as possible. She noted that she still ate foods she loved, but she ate less of them and focused on eating more nutritious options.
“Counting calories can be helpful for awareness—the key is to track patterns, not perfection,” explains Dr. Pobee. “Weighing food for a short time (one to two weeks) can teach you portion sizes. But over time, most people can ‘eyeball’ portions and focus on portion awareness instead of rigid tracking.” She advises choosing nutrient-dense foods like lean protein, vegetables and healthy fats which keep you full longer and prevent overeating. “Remember that consistency matters more than precision,” Dr. Pobee adds.
More proof counting calories works: A 2018 study of older Mediterranean dieters found those who counted calories slimmed down a whopping 400 percent faster than those who simply ate healthier fare.
Why the Pioneer Woman cut back on sugar and alcohol
Two critical changes Drummond made to her diet were cutting back on sugar and alcohol. In fact, she said she didn’t touch a glass or bottle for four months. Dr. Chichak says both of these can be highly effective tools for weight loss.
“Alcohol is calorie-dense but provides no nutritional value, and it can also impair fat metabolism while lowering inhibitions, often resulting in overeating,” he explains. “Meanwhile, added sugars contribute unnecessary calories and can spike insulin levels, promoting fat storage if consumed in excess.”
Drummond noted in her blog post that she asked herself, “If I am eating X calories today, do I want to blow 300 of those calories on a doughnut? Or do I instead want to spend 50 of them on a piece of good dark chocolate to get my fix, then keep eating things with more nutritive content?”
Dr. Jampolis loves this approach. “I find patients often end up overeating healthy foods because they feel so deprived of treats,” she says. Savoring a little of what you truly love “sets you up for long-term success.”
So, how can you reduce your intake without feeling deprived? “I suggest starting with moderation—limit alcohol consumption to special occasions and gradually reduce sugary treats by replacing them with naturally sweet options like fruits, advises Dr. Chichak. Small but consistent swaps won’t have you feeling restricted.
For example, instead of sugar-sweetened beverages (SSB), drink water. The impact is so huge, that a UNC analysis of 19,000 adults predicted that if each of us replaced a single daily SSB with water, the obesity rate would plummet by up to 35 percent.
The exercise routine the boosted Ree Drummond’s weight loss
Exercise became a non-negotiable part of Drummond’s routine. She said she walked with her dogs, used the rowing machine and did floor Pilates, working out six days a week. But if daily exercise sounds impossible, don’t stress. “What matters more than exercising every single day is consistency over time,” Dr. Chichak says. “Ree’s routine…is an excellent approach, as it combines both cardio and strength elements, but it’s important to emphasize rest and recovery when needed.”
What exactly does consistent exercise look like? “I recommend starting with manageable sessions—just 20 to 30 minutes—of activities you enjoy, like brisk walking, yoga or dance,” says Dr. Chichak. “Scheduling workouts into your calendar, breaking them into smaller chunks (e.g., two 15-minute walks) and involving family or friends can make them easier to stick with.” Studies show a mere 10 minutes of movement improves mood and revs energy.
Another smart move Drummond made: She switched to a standing desk when she had to work on her computer for an extended period of time. She said in her blog post that it made a “huge difference” and encouraged her to be more mobile and step away to take breaks. It may seem like a small change, but one study found that for every hour you stand instead of sit helps you lose about a pound.
How the Pioneer Woman tracks her progress
“When excess weight has crept on through the years, it has happened when I’ve chosen not to weigh myself,” Drummond noted. So she now steps on the scale daily. Do fluctuations caused by a salty meal ever get her down and make her prone to bad choices? Not lately, thanks to her “now-favorite app called Happy Scale.” How the app works: As you enter your weight regularly, it calculates your rate of weight loss. So even if you gain a bit, it shows how much lighter you’ll be over time if you stay the course. Drummond found it to be “a game changer in terms of motivating me to keep going.” There’s even a free version!
How Drummond overcome a weight loss plateau
Six weeks into her journey, Drummond hit a weight loss plateau. That’s when she said she realized she needed to focus on building muscle. She started incorporating strength training exercises, including lunges, squats and deadlifts, to build muscle in her legs and glutes.
“As we age, we naturally lose muscle through a process called sarcopenia. This can slow metabolism and make it harder to lose weight,” explains Dr. Pobee. “Muscle doesn’t just ‘look good’—it burns more calories at rest, boosts energy and helps balance blood sugar,” says Dr. Pobee.
Another way Drummond supported her muscles? Eating more protein. Before, she noted she was getting only 15 to 20 percent of her calories from protein. But she bumped that up to 30 to 40 percent. This adjustment helped her feel more satisfied and energized.
“Between the muscle building and the protein increase, I pushed through my plateau just a few days later (and another plateau a few weeks later)…and those two factors alone really changed the game for me going forward,” she revealed on her blog. Some of her favorite protein-rich foods included egg whites, Greek yogurt, cottage cheese and lean meats like chicken and fish.
“Protein plays a big role in muscle preservation,” says Dr. Pobee. “Eating protein with every meal helps repair and maintain muscle. Aim for 20 to 30 grams of protein at each meal and include two to three strength training sessions per week (bodyweight exercises count!).”
A Texas A&M team even determined that increased protein intake plus strength training can help triple weight loss in postmenopausal women.
The Pioneer Woman’s weight loss journey today
As of today, Drummond’s weight loss journey isn’t just about the numbers on the scale. “The way I feel today, it isn’t about the weight loss,” she said. “Feeling good is really all that matters.” She emphasizes how regular exercise, more movement and mindful eating have made a huge difference in how she feels overall.
Though she still loves cooking her signature comfort food, Drummond is now focused on maintaining her energy and feeling healthier every day. “I’m a real person who realizes I’m always going to be prone to weigh-in ups and downs,” she acknowledged. Nevertheless, Drummond emphasized: “Don’t take it as gospel.”
“Her journey highlights a deeper truth: There is no one-size-fits-all approach to weight loss,” Dr. Pobee says. “What worked for Ree may not work for everyone, and that’s okay.” Before starting anything new for weight loss, it’s important to speak with your doctor. “They can provide personalized guidance and advice based on your individual health needs and considerations,” adds Dr. Chichak.
More celebrity weight loss stories:
The Secrets Behind Jennifer Hudson’s 80-Lb Weight Loss—and Why She Doesn’t Deprive Herself
Alison Hammond on Her 150-Lb Weight Loss: How She Did It Without Surgery or Ozempic
Christina Aguilera’s Weight Loss Journey: How She Found Confidence and Balance—‘I No Longer Diet’
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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