The lights dimmed at the 2023 CMA Awards as Lainey Wilson took the stage, her signature bell-bottom pants catching the spotlight as she moved confidently across the platform. The audience erupted in applause for the “Heart Like A Truck” singer, who was about to have a career-defining night, taking home five awards including the coveted Entertainer of the Year. But for many fans watching at home, there was something noticeably different about the country music powerhouse – her physical transformation was unmistakable.
“People keep asking what’s different about me,” Lainey says with her characteristic Louisiana drawl and warm smile. “I just tell ’em – a whole lot of life has happened, that’s what’s different!”
Indeed, life has happened at warp speed for the Baskin, Louisiana native who grew up on a farm learning the value of hard work long before Nashville came calling. Her rise to country music stardom has been anything but overnight, despite how it might appear to new fans discovering her through recent hits like “Things A Man Oughta Know” and “Watermelon Moonshine.” Behind that “overnight success” lies over a decade of persistence, countless shows in small venues, and a physical transformation that paralleled her career evolution.
While fans have speculated wildly about Lainey’s weight loss – with estimates ranging from 30 to 100 pounds – those close to the singer suggest the actual number is around 70 pounds lost over several years. This wasn’t a crash diet or image overhaul for an album launch, but rather a gradual transformation that began well before her breakthrough success.
“I started this journey long before most folks knew my name,” Lainey reflects while adjusting her signature cowboy hat. “This wasn’t about fitting some image for the industry. It was about feeling good in my own skin while living this crazy life on the road.”
For Lainey, that crazy life includes performing nearly 150 shows annually, endless travel between venues, late nights, early mornings, and the physical demands of putting on high-energy performances night after night. It’s a lifestyle that takes a toll on even the most health-conscious artists.
Finding Balance on the Road: The Tour Life Challenge
Country music touring isn’t exactly conducive to healthy living. Late-night post-show adrenaline makes sleep elusive. Gas station food becomes a dietary staple between venues. Exercise routines get sacrificed to soundchecks and media appearances. For Lainey, this reality became increasingly apparent as her star began to rise and her tour schedule intensified.
“There’s this moment when you realize you can either let the road destroy your health, or you can figure out how to make it work for you,” she explains while preparing for a show. “I chose the second option because I’ve worked too dang hard to get here to not be able to enjoy it and give fans my absolute best every night.”
That decision led Lainey to develop systems that could travel with her – consistent habits that could be maintained whether she was performing in Seattle or Syracuse, Nashville or New Orleans. Rather than attempting a complete lifestyle overhaul overnight, she began making incremental changes that would prove sustainable amid her demanding schedule.
One of her first adjustments was hydration. Lainey began carrying a large water bottle everywhere, setting hourly reminders to drink throughout the day. This simple change helped combat the dehydration that often comes with air travel and stage performances under hot lights, while also helping distinguish between actual hunger and thirst.
“Y’all wouldn’t believe how much plain old water can change how you feel,” she says with a laugh. “I used to think I was hungry all the time on tour, turns out I was just thirsty and exhausted!”
Sleep became another priority. While the erratic schedule of touring makes consistent sleep challenging, Lainey developed a wind-down routine that could be replicated in any hotel room – including blackout curtains, a white noise machine, and a strict no-phone policy for at least 30 minutes before bed.
“Sleep is when your body heals itself,” she notes. “And let me tell you, belting out songs and running around stage after stage – your body needs that healing time.”
The Nutrition Reset: Country Food Roots and New Habits
Growing up in rural Louisiana, Lainey’s relationship with food was shaped by Southern traditions – comfort dishes rich in flavor but often heavy in calories. Family gatherings centered around elaborate meals where love was expressed through second helpings and decadent desserts. These food traditions formed cherished memories but created eating habits that didn’t align with the physical demands of her increasingly active lifestyle.
“I love the food I grew up on,” Lainey says with genuine affection. “My mama’s cooking is still my favorite thing in the world. But I had to figure out how to honor those roots while also fueling my body for what I’m asking it to do now.”
This balance meant reimagining her approach to nutrition without completely abandoning the flavors of home. Working with nutrition professionals familiar with the demands of touring performers, Lainey developed a flexible eating strategy that prioritized protein, incorporated plenty of vegetables, and allowed for mindful indulgences rather than rigid restrictions.
“The word ‘diet’ just never sat right with me,” she explains while preparing a pre-show meal in her dressing room. “The minute I tell myself I can’t have something, that’s all I want. So instead, I focus on adding good stuff rather than creating a bunch of rules about what’s off-limits.”
This addition-focused mindset led to simple but effective changes. Lainey began starting each day with a protein-rich breakfast rather than skipping morning meals as she had often done previously. She adopted the habit of preparing protein-packed snacks to keep in her tour bus, reducing the temptation of fast food between venues. And she embraced meal preparation whenever possible, using rare days off to prepare foods that could travel with her.
“My band teases me about my cooler of prepared food,” she laughs. “But I’m the one with energy for exploring new cities while they’re napping off their drive-thru food comas!”
Perhaps most significantly, Lainey adjusted her relationship with alcohol – a prevalent part of both touring culture and the music industry’s social scene. While not eliminating it entirely, she became much more intentional about when and how much she would drink, often opting for sparkling water with lime at industry events.
“In this business, there’s always a reason to celebrate with a drink,” she observes. “New song hits radio, have a drink! Good show, have a drink! Bad show, definitely have a drink! I had to break that automatic association and start asking if that’s really what I wanted in the moment.”
Movement as Medicine: Finding Exercise That Sticks
While nutrition played a significant role in Lainey’s transformation, incorporating consistent movement presented unique challenges given her unpredictable schedule. Traditional gym routines proved difficult to maintain amid constant travel, leading her to explore more flexible approaches to fitness.
“I had to throw out this idea of the ‘perfect’ workout that takes an hour in a fully-equipped gym,” she explains. “That just wasn’t going to happen most days. Instead, I started thinking about movement as something I could do anywhere, anytime I had a spare 15 minutes.”
This mindset shift led to creative solutions. Lainey began exploring venues before soundcheck, walking the perimeter of arenas or finding nearby parks for quick jaunts. She discovered that many hotels had at least basic fitness equipment, and she developed a simple routine of strength exercises that required minimal equipment.
Her most effective fitness hack, however, was recognizing that her performances themselves constituted significant physical activity. Rather than viewing shows as separate from her fitness routine, she began intentionally amplifying their workout potential.
“My shows are my cardio,” she says with pride. “I’m moving non-stop for 90 minutes, giving everything I’ve got. Once I started seeing that as part of my fitness, it changed how I approached preparation for shows.”
This preparation included proper warm-ups and cool-downs surrounding performances, stretching routines to prevent injury, and recovery practices to help her body rebuild between high-intensity shows. She also began tracking her movement through a fitness watch, which helped her recognize that her active lifestyle was contributing significantly to her overall health even on days when formal exercise wasn’t possible.
“Some days I’d be disappointed that I hadn’t ‘worked out,’ then I’d check my watch and see I’d walked five miles just going between radio stations, sound check, and exploring whatever city we were in,” she notes. “It all counts!”
As her fitness improved, Lainey discovered unexpected benefits beyond weight loss. Her vocal endurance increased, allowing her to perform challenging songs night after night without strain. Recovery between shows became quicker. And perhaps most valuably for a touring artist, her immune system strengthened, reducing the illness that often plagues performers living in close quarters on tour buses.
Mental Transformation: Confidence Beyond the Scale
While physical changes have drawn public attention, those close to Lainey note that the most profound transformation has been in her confidence and mental approach to both her career and her health. The resilience she developed through years of career rejection and perseverance has translated to her wellness journey.
“The music industry will make you question everything about yourself if you let it,” Lainey says thoughtfully. “Your talent, your look, your worth. I decided a long time ago that I wasn’t going to let anybody else define what success looks like for me – in my career or my health.”
This independent spirit has protected her from the body image pressures that affect many female artists. Rather than pursuing a certain size or look, Lainey’s focus has remained steadfastly on how she feels and performs.
“The goal was never a number on a scale,” she insists. “It was about having the energy to give my absolute best every night, to create memories for fans who’ve spent their hard-earned money to see a show. If I can do that while feeling good in my skin, that’s success to me.”
This performance-focused approach has shielded her from the cycle of crash dieting and regain that traps many in the spotlight. By building sustainable habits rather than pursuing quick fixes, Lainey has created changes that complement her career rather than competing with its demands.
Her bandmates have noticed the difference not just in her appearance but in her energy and mood. Marathon studio sessions that once left her depleted now showcase her enhanced stamina. Early morning radio appearances that once required multiple alarm clocks now find her alert and engaging. And the joy she brings to performances has only amplified as her physical discomfort has diminished.
“There’s a freedom that comes with feeling strong in your body,” she reflects. “When you’re not distracted by discomfort or fatigue, you can be fully present for the moments that matter. And in this job, connecting with people through music is what matters most.”
The Road Ahead: Sustainability and Balance
As Lainey’s star continues to rise, with multiple awards and chart-topping hits cementing her place in country music, her approach to health continues to evolve. Having accomplished significant physical changes, her focus has shifted to maintaining her results while navigating an increasingly demanding career.
“Maintenance is a whole different game,” she acknowledges. “Losing weight gets all the attention, but keeping it off while living this crazy life – that’s the real challenge.”
To meet this challenge, Lainey has embraced flexibility over perfection. Rather than adhering to rigid rules that inevitably break under pressure, she focuses on consistency over time, allowing for adjustments during particularly intense touring periods or special occasions.
“There are seasons in this career – album release w