Disney Star Selena Gomez Drops 30 Pounds at 32—How She Did It Without Ozempic, Just Real Work and Wellness

“People think I’m doing some magic trick,” Selena Gomez said, half-laughing, half-sighing. “But honestly? It’s not that glamorous.”

Let’s just get that out of the way. Yes, Selena Gomez lost 30 pounds—dropping from 155 lbs to 125 lbs by the time she walked the 2025 SAG Awards red carpet in that curve-hugging Celine gown that had the internet in a full-on meltdown. But no, it wasn’t Ozempic. It wasn’t a fad cleanse or some celebrity-endorsed gummy. It was something way less clickbaity: consistency.

So, how did Selena Gomez lose weight? Let’s walk through it the way she would tell it: real, vulnerable, and just a little defiant.

The Weight of Public Scrutiny

“My body’s been talked about since I was 15,” Selena said in an older interview, rolling her eyes in that sweet, knowing way only she can. “And I’m 32 now. Can I live?”

Selena’s weight has fluctuated over the years, often tied to her lupus diagnosis and complications like SIBO (Small Intestinal Bacterial Overgrowth)—both of which can cause unpredictable bloating and weight gain. Throw in harsh medication side effects, emotional tolls, and social media commentary that veers from cruel to downright invasive, and it’s no wonder she once admitted:

“Yeah, the comments made me bitter. Who wouldn’t be?”

But instead of retreating, she recalibrated. This wasn’t about looking thinner. It was about feeling stronger—emotionally, mentally, and physically.

“I Had to Get Honest With Myself”

Here’s where things shifted. After years of navigating autoimmune complications, rehab stints, and the public’s obsession with her size, Selena made a decision in early 2024 to prioritize herself. Not just her career. Not the fans. Herself.

“I wasn’t happy. Not in a superficial way, but deeply. I felt sluggish. I wasn’t sleeping well. My skin was a mess,” she shared.

So, she didn’t hire a detox coach or fly to an $8,000-a-week wellness retreat. She started doing three very unsexy things:

Eating clean
Moving regularly
Protecting her peace

No miracle serum. Just habits.

The Food Reset: No Starvation, Just Smart Eating

So how did Selena Gomez lose weight when she’s always on the move? The answer lives on her plate.

Forget juice cleanses and almond-milk-only diets. Selena’s meals became fuel, not punishment. She cut back on processed foods—not to be trendy, but because they made her feel gross.

Her go-to staples?

Grilled salmon (“Protein is my friend now,” she joked.)
Roasted veggies
Spinach and eggs in the morning
Bell peppers with hummus for snacks
Lots and lots of water

“I started looking at food like it was my medicine,” she explained. “If I ate trash, I felt like trash.”

The changes weren’t overnight. But they were real.

Gentle Movement, No Gym-Torture Required

You might expect daily HIIT circuits and private Pilates instructors. But Selena? She leaned into gentleness.

“My body doesn’t like being yelled at,” she laughed. “So I stopped yelling at it.”

Instead, she began doing:

Low-impact resistance training
Morning walks with her dog Winnie
Yoga three times a week
Dance cardio when she felt playful

What mattered was consistency, not intensity. And surprisingly, that worked better than any boot camp.

No, She Didn’t Use Ozempic—And She’s Tired of the Rumors

As soon as her slimmer silhouette showed up at award shows, the whispers began: Was it Ozempic?

Selena has shut that down repeatedly.

“I get why people ask. It’s everywhere. But no. I didn’t take Ozempic. I wanted to heal from the inside out,” she said, clearly exasperated but calm.

She admitted she understands the curiosity. But it frustrates her that people skip past the hard truth:

“It took months. It took patience. It took therapy. And it took me deciding not to care what people think anymore.”

A Healthier Mindset, Finally

Selena’s glow-up wasn’t just physical. It was emotional.

She’s said multiple times that setting boundaries—with work, with people, and even with herself—was key to her transformation.

She prioritized mental health first, turning to meditation and regular therapy sessions. That inner calm started to reflect on the outside.

“My body didn’t change until my mind did.”

Can we get that stitched on a pillow?

From 155 to 125: Yes, It’s a Number—But That’s Not the Point

Let’s not sugarcoat it: Selena Gomez lost 30 pounds. The math is simple. But the journey? That’s where the story really lives.

And if you ask her what she’s most proud of, it’s not the number.

“I’m proud I showed up for myself. For once, not for a role or a shoot—but just for me.”

FAQ: How Did Selena Gomez Lose Weight?

No. Despite rumors, Selena has denied using Ozempic or any weight loss drug. Her weight loss was due to balanced nutrition, regular movement, and improved mental health.

She lives with lupus and SIBO, both of which cause inflammation, weight retention, and digestion issues. Medications for lupus also contributed to past weight fluctuations.

Selena prioritizes lean proteins (like grilled salmon and eggs), vegetables, whole foods, and avoids processed snacks. She drinks plenty of water and eats mindfully.

She keeps it simple and gentle with yoga, light strength training, walking, and the occasional dance workout. No extreme regimens.

Selena dropped 30 pounds, going from 155 lbs to 125 lbs, over the course of roughly a year—from mid-2024 to early 2025.