Shonda Rhimes, the iconic producer behind Bridgerton, Grey’s Anatomy and more, has never shied away from breaking the mold—whether in her storytelling or in her personal life. And when the TV star debuted her 150-pound weight loss transformation in 2017, she made it clear that the journey was to better her health and not for society’s approval.
Rhimes has been open about losing weight, sharing that she didn’t limit any foods and focused on realistic milestones. Here, we break down Shonda Rhimes’ weight loss strategy and get expert insights to help you reach your own health goals.
What inspired Shonda Rhimes’ weight loss
After struggling with her weight for years, Rhimes decided it was time to make healthier changes. In 2014, she revealed in her memoir, Year of Yes: How to Dance It Out, Stand in the Sun and Be Your Own Person, that it was time to focus on her health when she could no longer buckle her seatbelt on an airplane. She was also motivated to lose weight for her two daughters.
In a personal essay Rhimes shared in 2017, she revealed that she had ultimately lost 150 pounds. “A couple of years ago, I lost a significant amount of weight. Over a hundred pounds. Maybe closer to 150,” she wrote. “I did not do it because I thought I would become beautiful like in the movies. I did it because I could not walk up a short flight up stairs without stopping to take a break and wiping sweat from my brow. I did it because my body was physically rebelling against the brain that had been ignoring it for so long.”
How people reacted to her weight loss
Since embarking on her weight loss journey, Rhimes found that people’s perception of her shifted—something that shook her to her core. “After I lost weight, I discovered that people found me valuable,” she wrote in a 2017 newsletter. “Worthy of conversation. A person one could look at. A person one could compliment. A person one could admire. A person. You heard me. I discovered that NOW people saw me as a PERSON.”
“These days, I feel like a chunky spy in a thinner world,” she continued. “Strangers tell fat jokes in front of me. Jokes not meant for me. But…completely for the woman I used to be 150 pounds ago. The woman I could be again one day. The woman I will always be inside. Because being thinner doesn’t make you a different person. It just makes you thinner.”
Shonda Rhimes’ weight loss journey: How she shed 150 lbs
While grappling with the public’s opinions on her weight loss and new figure, Rhimes said she worked hard to adopt healthier lifestyle habits, including getting better sleep and drinking more water. She didn’t follow a specific diet or get weight loss surgery, like some rumors suggested.
Instead, she focused on three things that really kickstarted her journey: talking to her doctor, shifting her relationship with food and exercising more. Here’s how her strategies can help you reach your goals:
She consulted with her doctor
In her memoir, Rhimes shared that the first step to getting healthy was going to see her physician. “I went to my doctor and I said, ‘I don’t wanna be fat anymore. Help. Me.’ My doctor literally applauded me,” she wrote.
Another important step was getting a physical. “I asked for and got a complete physical. I did this so I knew where I was starting out because I wanted to know what I was working with,” she continued. “I wanted to be able to see progress in even the smallest ways. I also did whatever my doctor told me to do.”
Many people might skip this step, but your doctor can provide a personalized weight loss strategy that fits your specific health needs or direct you to another health care provider who can help and support the journey, explains Chris Mohr, PhD, fitness and nutrition advisor at BarBend. He adds that they can look at existing medical conditions, examine medications and make sure your approach is safe and sustainable for long term success.
She reexamined her eating habits
Rhimes reflected on her relationship with food in her memoir, realizing that she was using food as a way to cope with difficult feelings.
Rather than depriving herself, Rhimes decided that she wasn’t going to stop eating what she loved. “I could eat anything I wanted. As long as I ate a reasonable portion,” she wrote.
That’s smart, since cutting too many calories can actually hinder weight loss. “When we under-eat, our metabolism slows down, our body holds onto fat for survival and we end up feeling tired, cranky and craving everything in sight,” says Carrie Lupoli, nutritionist, founder and behavior specialist at Disruptive Nutrition. It’s about eating right, not eating less, she adds.
Ultimately, Rhimes also learned to listen to her body for hunger and fullness cues, which helped her adjust her relationship with food. “Our bodies are incredibly smart—they tell us when we need fuel, when we’re satisfied and even when certain foods don’t sit well with us,” says Lupoli. “When we slow down and tune in, we can eat in a way that supports our energy levels, mood and metabolism.”
She began moving more
Rhimes worked with Jeanette Jenkins, a celebrity personal trainer, to explore different forms of exercise and what worked best for her.
“When I was ready, I called a trainer,” she wrote in her memoir. “I’d worked with Jeanette Jenkins before. Well, mostly I’d complained and wheezed while she tried to get me to move my body. Now, I was ready to do what I was told. Jeanette got me doing Pilates and I loved it. I mean, who wouldn’t? It’s exercise you do lying down. For real. It’s like the universe finally decided to cut me some slack.”
While most of us don’t have access to a personal trainer, simply getting your body moving is the most important thing, says Lupoli. “There are so many free or low-cost options out there—YouTube workouts, fitness apps and even walking outside can make a huge difference.” She adds that it’s all about finding something you enjoy so movement becomes a consistent part of your routine and doesn’t feel like a chore.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
