Much like her successful career, Mindy Kaling’s weight loss and wellness routine is admirable. The Office alum, 45, has been a picture of health recently. And while she hasn’t disclosed exactly how much weight she’s lost or whether she’s had the help of medication like Ozempic, she has offered glimpses into her nutrition and exercise regimens that keep her feeling her best. Here’s everything Mindy Kaling has shared about her weight loss, plus expert tips to utilize her approach to reach your own goals!
Mindy Kaling’s weight loss strategies
The actress has previously said she prioritizes her health over achieving a certain look, especially for the sake of her kids. Here’s how she finds balance (even on busy days).
She believes all things in moderation
In 2022, Kaling told TODAY.com that she has altered her perspective on dieting over the years to focus more on moderation than deprivation.
“If there was an awards show or I was shooting something, I used to be the person that was like, ‘I have to stop eating these foods, or six weeks beforehand, I’m only going to juice,’” she said. “I’m never going be someone who can just have spinach and salmon every day. I just am really for the first time in my life, trying moderation, and I love it.”
Kaling said she now realizes strict diets aren’t for her. “I eat what I like to eat,” she told ET in 2022. “If I do any kind of restrictive diet, it never really works for me. I just eat less of it.”
That balanced approach is a smart weight loss strategy, according to Michael Genovese, MD, Physician and Chief Medical Advisor at Ascendant New York. ”It’s essential to indulge occasionally,” he notes. “When you treat yourself, practice mindful eating by enjoying your food slowly and savoring its flavors. This approach allows you to satisfy your cravings without overindulging or feeling guilty.”
She focuses on nutritional value
While sweet treats and snacks do have a place in a balanced diet, Kaling builds her plates around leafy greens and vegetables, she told Prevention in 2024, adding that she also opts to keep red meat and dairy products to a minimum.
Indeed, leafy green vegetables like spinach, kale and collard greens are nutrient-dense and provide a great source of dietary fiber. This can promote weight loss, as it provides bulk to your diet with fewer calories, explains Shelley Balls, RDN, registered dietitian and nutritionist for Consumer Health Digest.
“Red meats tend to be higher in saturated fats, which contain 9 calories per gram, whereas protein provides 4 calories per gram,” Balls explains. “Cuts of meat that are higher in fat include ribeye, ribs and bacon.”
This doesn’t mean eliminating meat entirely is imperative for weight loss. Balls recommends that if you’re eating meat, opt for leaner cuts such as top sirloin or strip steak. As for dairy, she suggests 1 percent or skim milk to help decrease calorie intake while still getting potassium, B vitamins, vitamin A, vitamin D and protein.
“Obtaining enough protein during weight loss is essential to help you feel satisfied and helps retain muscle mass,” Balls adds.
She makes walking a habit
One of the best aspects of walking for weight loss is that it’s a flexible activity you can fit into your daily routine, just like Kaling.
“I think that if I can get in about 15 to 20 miles of walking a week, I have mental clarity, I feel like I get better sleep at night. So for me, that’s always been key,” Kaling said during her interview with Prevention. That translates to just under three miles a day.
How does she make the time? Kaling says she tries to keep moving throughout her day, squeezing in 10 minutes of activity here and there. This also helps her feel less pressure to accomplish all of her daily activity within a specific timeframe, she explained.
“Consistently walking 150 minutes per week, or 30 minutes a day, five days a week, meets physical activity guidelines,” says Chris Mohr, PhD, RD, Fitness and Nutrition Advisor at Garage Gym Reviews. “In addition to improving health, this can support a calorie reduced diet if weight loss is a goal. It also boosts mood and improves energy levels, making it easier to stay active and maintain a healthy lifestyle.” Plus it improves your cardiovascular health while being gentle on the joints, he adds.
She switches up her workout routine
During a 2022 conversation with Self, Kaling explained that her workout regimen is multifaceted, including elliptical sessions, walking, running, weight training, hiking, yoga and group fitness classes. “I refuse to let it get monotonous,” she said..
Kaling also prioritizes strength training to maintain calorie-burning muscle mass, which has been proven to boost weight loss. “I remember as a kid, always hearing ‘When you get older, you lose muscle mass. You need to start lifting,’” she told Prevention in 2024. “But so much of the focus when I was younger was ‘How do I be skinny.’”
Now, Kaling’s focus “has really shifted to lifting, and doing strength exercises that they told me was important, and now I’m seeing first-hand just how important it is.”
A dynamic workout routine prevents plateaus by continuously challenging your body in new ways, Mohr confirms. Switching between activities like running, cycling, yoga and strength training as The Mindy Project star engages different muscle groups and improves overall fitness. This variety keeps workouts interesting, making it easier to stay consistent, Mohr explains.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
