We all know Carrie Underwood's story by now: small-town Southern girl makes it big on American Idol,
the most popular show on TV. What many of us don't know is that
American Idol's fourth-season winner was gaining more than just fame
while the show was airing: Carrie put on 20 pounds. "It was crazy," says
the now-slimmer star, relaxing in the lounge of a bowling alley in New
York City with her tiny terrier, Ace, snuggled up next to her.
"People
may be surprised to find out almost every contestant puts on weight
during the competition." The main causes? Stress from the show; bad
cafeteria-like food; and long, sedentary days spent waiting to meet with
the vocal coaches who help contestants with their song arrangements. "I
was just talking to Kellie Pickler [from season 5], and she said
someone had commented on how much smaller she is now than when she was
on the series, and she responded, 'No, I'm just back to my pre-American
Idol weight!'" Carrie sat down with Shape to reveal--for the first
time--her secret weapons for losing 20 pounds, plus how she's building
strength and stamina for her national summer tour to promote her new CD,
Carnival Ride, the follow-up to her multiplatinum debut.
WRITE DOWN EVERY SINGLE BITE
Because she was so focused on being crowned the next American Idol, Carrie
waited until the contest and subsequent tour were over before deciding
how to tackle her weight gain. She knew she would need more than just a
healthy, low-calorie diet; she would also need a way to keep track of
her food intake. So Carrie bought a spiral notebook and started a food
diary. "I discovered that writing down everything I eat makes such a
difference, because you never realize how much you're consuming unless
you read it later in the day," she says, pulling out a colorful
8-by-10-inch notebook from her purse. "I take this with me everywhere."
She opens the journal to the entry from the day before and begins
reading: "I had two whole-grain waffles for breakfast. Then I had a
sandwich for lunch, which I put down as bread, fake meat [she's
vegetarian], and cheese." The key, she says, is checking the calorie
count on food labels and jotting down the details immediately after a
meal to avoid food amnesia. "I'm a big nighttime eater," says Carrie.
"When I can look at my diary and see how many calories I've consumed
during the day, I'm able to figure out how much I can eat at night."
When she can't rely on food labels, she turns to The Calorie King
Calorie, Fat & Carbohydrate Counter, by Allan Borushek. "I use this
book or the Web site, calorieking.com, when I'm on the road and have to
eat out," she says. "It has chain restaurants' menus and lists the
calories, carbs, and fat for every dish, so I'm always prepared. For
example, I know P.F. Chang's has these lettuce wrap appetizers that are
around 100 calories. One of those and an entree and I'm good to go."
KNOW WHEN TO CALL IN EXPERT HELP
Coming up with a convenient exercise plan was also tops on
Carrie's list. When she moved into her new home two years ago, she saw
it as the perfect opportunity to set up her own mini home gym. She hired
a personal trainer to help her figure out the best equipment for
reaching her goals--and the proper way to use it. They started with an
elliptical machine for cardio, a balance ball for ab work, and free
weights to tone her arms and shoulders. "We got really simple, basic
stuff, because if it was anything more complicated, I knew I wouldn't
have used it," says Carrie. Her trainer spent a few weeks helping her
develop a routine until she got it down cold.
Carrie typically works out in the morning, getting on the
elliptical for 30 minutes and then following up with reps of weights.
"My favorite thing is cardio," says Carrie. "It really helps the pounds
melt off, and it gives me so much more energy. Now when I'm performing
and running around the stage, it's no big deal, whereas before I was
always gasping for breath. Working out has really paid off onstage."
DON'T LET THE SCALE RULE YOUR LIFE
Once American Idol made Carrie a bona fide star, the singer's
weight became a popular topic in the tabloids and on gossip blogs. "I
was heavier," admits Carrie. "Still, there's nothing worse than going
online and reading that someone has called you chubby." Now that she's
at a healthier weight for her body, Carrie is careful not to obsess over
the numbers on the scale and vows to maintain a positive attitude in
the high-pressure celebrity world. "I'm a performer, and yes, being in
good shape is part of the package," says Carrie. "But I don't ever want
to get neurotic about my weight. I feel healthy and I know I'm a good
size for me. And that's what's most important."
RELATED ARTICLE: ON MY PLAYLIST NOW
"I tend to talk on the phone when I'm working out, but these are some songs I love to listen to anywhere."
* The Rolling Stones
"Paint It Black"
* Anything by the Foo Fighters
* My Chemical Romance
"The Black Parade"
* Keith Urban
"Once in a Lifetime"
* Anything by Aerosmith
Buy and download this playlist at shape.com/playlists.
RELATED ARTICLE: "A few of my favorite things"
Steven by Steve Madden Vyxen pumps ($130; stevemadden.com for
stores) "I wear these heels all the time. They go with just about
everything."
The Shining, by Stephen King ($8; barnesandnoble.com) "I just started reading this, but I'm hooked already."
Anna Sui Flight of Fancy Eau de Toilette ($52 for 16 oz.;
annasuibeauty.com for stores) "This scent is sweet without being too
powdery."
Dove Beauty Bar ($3 for two; at drugstores) "I've been using it forever because it doesn't dry out my skin."
Sausalito dinner-ware (16-piece set, $139; potterybarn.com) "These dishes are my favorite. I love the colors and weight."
Victoria's Secret Pink sweatpants ($29; vspink.com) "I don't fly in anything but these comfy sweats."
RELATED ARTICLE: Carrie: then and now
One of the most eye-opening things Carrie learned from keeping a
food diary was how much late-night snacking contributed to her daily
calorie intake. A switch from foods like ice cream and pie to
100-calorie packs of popcorn and small baggies of Kashi cereal helped
satisfy her munchies in a healthy way. In fact, cereal has become her
go-to snack. "I'm like a kid," says Carrie. "I carry it with me
everywhere!"
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