American Idol winner Iam Tongi reveals the daily routine that helped him lose 115 pounds

Iam Tongi, the soulful singer who captivated audiences as the Season 21 winner of American Idol, has recently shared insights into his transformative health journey. Speaking exclusively to PEOPLE at the Lilo & Stitch world premiere in Los Angeles on May 17, Tongi revealed that he's been diligently working on his health.

“We have a workout session maybe around 11, come back [home], and we go to an ice bath or sauna … or whatever it is,” he explained. “And then we come back, shower and go on a walk.”

The result? “I’ve lost 115 lbs. It feels amazing. I feel great.”

Losing 115 lbs is no small feat — yet what stands out about Iam Tongi’s journey is its lack of flash or fad. In an age where social media is flooded with fitness influencers selling complex regimens, restrictive diets, or high-intensity hacks, Tongi’s approach is refreshingly grounded.

While Tongi’s weight transformation journey must not be as simple as he made it sound, his admission has brought attention to the three pillars in any weight transformation journey. Let us look at how effective each one is-

Morning workout

While Tongi didn't specify his exact workouts, incorporating regular exercise, be it strength training or cardio, is pivotal for weight loss and overall health. Engaging in such activities boosts metabolism, aids in fat loss, and enhances cardiovascular health.

For instance, strength training not only burns calories during the workout but also increases muscle mass, which in turn elevates resting metabolic rate. Cardiovascular exercises like brisk walking or cycling improve heart health and endurance.


Ice baths and saunas

Neither ice baths or saunas are very effective when it comes to weight loss, but they help in recovery post-workout. Cold exposure, such as ice baths, can activate brown adipose tissue (BAT), which burns calories to generate heat, potentially aiding in weight loss. A study highlighted that cold water immersion might help convert white fat to brown fat, enhancing calorie burning.


When it comes to the sauna, while you might notice a small drop in weight after a session, that’s mostly just water weight lost through sweating. As soon as you rehydrate, that weight comes right back.

The heat can slightly raise your heart rate, similar to what happens during light exercise, but the number of calories burned is minimal. So, while saunas can support relaxation and recovery, they’re not a reliable method for true, lasting weight loss. Sweating it out won’t replace actual movement or long-term lifestyle changes.


Daily walks

Incorporating daily walks is a simple yet effective strategy for weight management. Walking not only burns calories but also improves mood, reduces stress, and enhances cardiovascular health.

As per experts, weight loss happens when you burn more calories than you consume. According to Harvard Health Publishing, someone weighing 70 kg burns roughly 140–150 calories by walking 5 kilometers at a moderate pace (around 5 km/h). Since it takes burning about 3,500 calories to lose half a kilo of body fat, walking 5 kilometers a day, five to six days a week, can lead to visible results over time.

However, it’s important to remember that meaningful weight transformation isn’t just about physical activity. While exercise like walking or working out plays a key role, true progress comes from a combination of factors. Balanced nutrition, consistent sleep, stress management, and mental discipline all contribute to lasting change.