Why Understanding Lizzo’s Weight Loss Journey Matters
Lizzo weight loss has become one of the most talked-about celebrity changes of recent years. The Grammy-winning artist has lost over 60 pounds, reduced her body fat by 16%, and lowered her BMI by 10.5 points through a methodical approach that prioritizes health over quick fixes.
Key Facts About Lizzo’s Weight Loss:
- Total weight lost: Over 60 pounds
- Body fat reduction: 16% decrease
- BMI improvement: 10.5 point drop
- Timeline: Nearly 2 years of consistent effort
- Methods: Diet changes, strength training, and holistic wellness practices
- Goal achieved: January 2025 – reached weight not seen since 2014
What sets Lizzo’s journey apart isn’t just the impressive numbers. It’s her transparency about the process and her refusal to use quick fixes like Ozempic. Instead, she’s built her change on sustainable habits: training three times per week, eating protein-rich whole foods, and incorporating holistic treatments like lymphatic massage.
The singer has been remarkably open about her methods, sharing everything from her daily meal plans to her workout routines. She’s also addressed rumors head-on, stating emphatically that her results come from “five months of weight training and calorie deficit” – not pharmaceutical intervention.
As R. Couri Hay, I’ve covered countless celebrity changes throughout my 40+ years in entertainment and society journalism, and Lizzo weight loss stands out for its authenticity and sustainable approach. Having written for publications like Town & Country and appeared on major networks discussing celebrity culture, I’ve seen how rare it is for public figures to share their wellness journeys with such honesty.
* lizzo weight loss* terms to know:
Step 1: It’s a ‘Weight Release,’ Not a ‘Weight Loss’
Here’s something that might surprise you about Lizzo weight loss – she doesn’t actually call it that. The Grammy winner has deliberately chosen the term “weight release” instead, and this isn’t just clever wordplay. It reveals everything about her mindset and approach to getting healthier.
The lightbulb moment came during a conversation with her boyfriend, Myke Wright. When Lizzo casually mentioned losing five pounds, he playfully asked, “Where did it go?” That simple question sparked something profound in her thinking. She realized she didn’t want to “lose” anything – she wanted to gain health instead.
This shift in language reflects Lizzo’s evolution from body positivity to what she calls body neutrality. In her May 2023 TikTok video, she opened up about her real motivation for working out: mental health and those incredible endorphins that come with movement.
“I work out for mental health first,” she’s said repeatedly. “Exercise is the best mood improver.” This approach represents a complete departure from aesthetic-driven fitness to wellness-focused movement. She’s not trying to escape her body or conform to anyone else’s beauty standards.
But there’s another layer to this story. Lizzo began experiencing severe back pain from compressed discs that was so debilitating she could only stand for about 15 minutes during dance rehearsals. The prospect of surgery and the impact on her career longevity – she dreams of performing like Tina Turner well into her 70s – drove her to address the issue through lifestyle changes rather than medical intervention.
The Philosophy Behind ‘Weight Release’
The “weight release” concept goes far deeper than just choosing different words. It’s about shifting her mind toward self-acceptance and positive change. Lizzo has explained that she uses this intentional language partly for her young fans, recognizing that if her body changes again in the future, she won’t feel like she’s “failed” at weight loss.
Instead of being trapped by the traditional diet mentality, she’s embracing natural body fluctuations as part of life. This approach protects against future body shaming and creates space for self-love throughout the journey.
The philosophy also reflects her commitment to motivation that comes from within rather than external pressure. She’s not trying to escape fatness or prove anything to critics. She’s simply prioritizing her overall well-being, career longevity, and mental health through movement and mindful choices.
Step 2: Addressing the Rumors and Setting the Record Straight
When you’re a celebrity who’s dramatically changed your body, people are going to talk. And when it comes to Lizzo weight loss, the biggest rumor swirling around has been about Ozempic. You know how it goes – someone famous loses weight, and suddenly everyone’s whispering about whether they had “help” from the trendy weight loss drug.
Lizzo tackled these rumors with the perfect mix of humor and honesty that we’ve come to expect from her. In September 2024, she posted an Instagram video that had me laughing out loud. She lip-synced to audio saying, “When you finally get Ozempic allegations after five months of weight training and calorie deficit.” The timing was perfect, and her expression said it all.
But she didn’t stop there. Come Halloween, she dressed up as “LizzOzempic” – turning the speculation into her own personal joke while making her point crystal clear. It takes confidence to flip criticism into comedy like that.
What Lizzo Has Shared About Her Journey
Here’s where things get really interesting. Lizzo has been refreshingly honest about her experience with these medications. She’s admitted to trying Ozempic and other GLP-1 drugs, but here’s the kicker – she stopped using them because she realized she could get the same results through what she calls “mind over matter.”
On Trisha Paytas’s “Just Trish” podcast, she broke it down simply: “Ozempic works because you eat less food… If you can just do that on your own – mind over matter – it’s the same thing.” That’s such a practical way to look at it, and it shows she’s not judging anyone who chooses medication – she just found a different path that worked for her.
Her trainer, Corey Calliet, has been backing her up too. He’s made it clear that Lizzo “never wanted to do it” and emphasized that “she’s really working.” When your professional trainer is vouching for your work ethic, that means something.
The real transparency came in her detailed Instagram post where she laid out exactly what her routine looks like. She’s training three times a week, doing daily sauna and cardio, adding animal protein back into her diet, working with a chef for meal prep, and maintaining a calorie deficit.
She’s also cut out sugary Starbucks drinks, full-fat sodas, and potato chips while adding fun activities like pickleball and hiking. Plus she’s doing holistic body work like wood therapy and lymphatic massage, staying hydrated, and detoxing monthly.
That level of detail isn’t just showing off – it’s showing the work. It proves that sustainable change takes consistency across multiple areas of your life, not just one magic solution. And honestly, it gives the rest of us a realistic roadmap if we want to make similar changes ourselves.
Step 3: A Major Diet Overhaul for Health
The most surprising aspect of Lizzo weight loss might be what she started eating, not what she stopped. After a decade of being vegan – including three years of strict plant-based eating from 2020 to 2023 – Lizzo made a decision that shocked many of her fans: she reintroduced animal proteins into her diet.
This wasn’t a casual choice or a moral shift. It was a health-driven decision based on research and her body’s responses. “After tests and research, I found that animal proteins helped me have more energy, lose weight, and helped with my mental fog,” she explained candidly.
The reality was that her vegan diet, while ethically motivated, had become a barrier to her health goals. She was consuming between 3,000 to 5,000 calories daily, largely from processed vegan foods like fake meats, bread, and rice. These calorically dense foods weren’t providing the satiety she needed, leading to constant hunger and overconsumption.
Understanding the Diet Behind the Lizzo Weight Loss
The change in Lizzo’s eating habits centers around whole foods and protein-rich meals that keep her satisfied while maintaining a calorie deficit. Her daily meal plan reads like a blueprint for balanced nutrition, focusing on foods that provide sustained energy and fullness.
Her typical day starts with two scrambled eggs and chicken sausage paired with cauliflower hash browns. Lunch often features a shredded Thai chicken salad or lettuce wraps filled with tuna or chicken breast. Dinner brings turkey meatloaf alongside cauliflower mashed potatoes and green beans. When she needs a snack, she reaches for low-sugar Greek yogurt topped with berries and honey.
Beyond solid foods, Lizzo tackled her liquid calories head-on. She was previously drinking two to three large Starbucks beverages daily, consuming up to 1,200 calories just from drinks. She replaced these with coffee improved with vanilla protein powder, dramatically reducing her liquid calorie intake while still enjoying her morning ritual.
The calorie deficit principle became central to her approach, but she didn’t go it alone. She hired a chef to help with meal prep and calorie tracking, ensuring she maintained the deficit necessary for weight loss while still eating satisfying, nutrient-dense foods.
Managing Health with Food
Lizzo’s dietary approach also addresses her GERD (gastroesophageal reflux disease), a condition that requires careful timing of meals. She eats dinner no later than 5 p.m., giving her body ample time to digest food before sleep and preventing acid from affecting her throat and vocal cords – crucial for her singing career.
Despite her structured approach, Lizzo maintains what she calls “balance” in her eating habits. She occasionally indulges in favorite foods like waffles with chicken tenders, crab legs, or coconut cream-filled doughnuts. “There’s a balance,” she says. “I think that’s what true health is.”
This balanced approach prevents the all-or-nothing mentality that derails many weight loss efforts. By allowing herself occasional treats while maintaining overall healthy habits, she’s created a sustainable long-term eating pattern rather than a restrictive diet that would be impossible to maintain.
The mindful eating component of her journey extends beyond just food choices. She’s learned to listen to her body’s hunger and fullness cues, something that was harder to do when eating processed foods that didn’t provide clear satiety signals.
Step 4: The Full-Body Fitness Regimen
When it comes to the exercise side of Lizzo weight loss, she’s built something truly impressive – a fitness routine that actually works with her life instead of against it. This isn’t about punishing workouts or extreme measures. It’s about smart, consistent movement that serves multiple purposes.
The whole fitness journey really started with necessity. Those compressed discs in her back weren’t just causing pain – they were threatening her career. She could barely stand for 15 minutes during rehearsals, and the thought of needing surgery was terrifying. That’s when she finded Pilates, and it changed everything.
In her December 2023 TikTok, she shared how Pilates became her “healing” practice for back pain. What started as physical therapy essentially became a cornerstone of her fitness routine. The core strengthening and alignment work didn’t just help her back – it gave her a foundation for all her other activities.
The Workouts Fueling the Lizzo Weight Loss
The beauty of Lizzo’s approach is its variety. She’s not stuck doing the same boring workout every day. Instead, she’s created a system that keeps her engaged and covers all the bases for holistic health.
Strength training happens three times per week, which is perfect for building and maintaining muscle mass. This isn’t just about looking toned – muscle tissue burns more calories even when you’re resting, making it crucial for long-term weight management. She focuses on circuit training that combines squats, kettlebell work, and exercise ball exercises, typically doing three rounds of three to four different exercises about 12-15 times each.
Daily cardio takes many forms in her routine. Some days it’s walking on the treadmill or outdoors on the beach. Other days she’s jumping rope, which she particularly enjoys because it’s fun and incredibly effective for cardiovascular health. And of course, there’s dancing – which for Lizzo is both professional necessity and pure joy.
The daily sauna sessions aren’t just luxury – they’re strategic recovery tools that help with muscle recovery and overall wellness. She’s also incorporated activities like pickleball and hiking, proving that exercise doesn’t have to feel like work when you find activities you genuinely enjoy.
What’s remarkable is how she’s made holistic wellness practices part of her routine. Lymphatic massage helps drain excess fluid and remove toxins from the body. Wood therapy, which involves rolling wooden tools over the body, is designed to reduce cellulite and promote blood circulation. Monthly detoxes round out her comprehensive approach to wellness.
The key to her success isn’t intensity – it’s consistency. She’s been working out regularly since 2015, but became more methodical about her approach in 2023. This long-term commitment shows that sustainable fitness is about building lasting habits, not extreme measures that burn you out after a few weeks.
This comprehensive approach to movement and wellness has been essential to her weight release journey. By addressing everything from back pain to cardiovascular health to recovery, she’s created a system that supports her overall well-being rather than just focusing on the number on the scale.
Step 5: The Results and Future of the Lizzo Weight Loss Journey
January 2025 marked a pivotal moment in the Lizzo weight loss journey. After nearly two years of consistent effort, she reached what she calls her “weight release goal” – a milestone that brought her back to a weight she hadn’t seen since 2014.
The announcement came through her Instagram post sharing two mirror selfies, where she celebrated this achievement while emphasizing the dedication it took to get there. Her joy was palpable, but so was her acknowledgment of the hard work behind the change.
Reaching Her ‘Weight Release Goal’
The numbers behind her change tell a remarkable story of sustainable change. Over 60 pounds lost through methodical effort, combined with a 16 percent body fat reduction that shows she maintained muscle while losing fat. Perhaps most significantly, her 10.5 point BMI drop indicates substantial health improvements that go far beyond appearance.
These results represent something deeper than typical celebrity weight changes. The reduction in body fat percentage is particularly impressive because it means she’s improved her body composition – keeping the muscle that supports her metabolism while releasing the fat that was causing health issues. This approach creates lasting change rather than temporary fixes.
Her back pain, which was so severe she could only stand for 15 minutes during rehearsals, has significantly improved. This functional benefit might be more important than any number on a scale, especially for someone whose career depends on physical performance.
What sets Lizzo apart is her refreshingly honest approach to body fluctuations. She’s openly shared that she doesn’t “love her body every day” and recognizes that “the way you feel about your body changes every single day.” This body neutrality prevents the perfectionism trap that derails so many wellness journeys.
Her realistic mindset extends to her future goals as well. Rather than declaring victory and stopping, she’s continued setting new targets while maintaining the habits that brought her success. She’s made it clear that health remains her overall priority, “wherever that leads me physically.”
The sustainability of her approach shines through in her continued commitment to the practices that transformed her life. She still trains three times per week, maintains her protein-rich eating plan, and regularly engages in holistic wellness practices. This consistency suggests that her results aren’t just temporary – they’re part of a new lifestyle that supports long-term health and career longevity.
Her journey from compressed discs and severe pain to reaching a decade-old goal weight demonstrates what’s possible when someone commits to sustainable change over quick fixes. The Lizzo weight loss story continues to evolve, but the foundation she’s built through consistent effort and realistic expectations suggests her success will endure.
Frequently Asked Questions about Lizzo’s Change
How much weight did Lizzo actually lose?
The numbers behind Lizzo weight loss are truly impressive. She’s released over 60 pounds since starting her focused health journey in January 2023. But what makes her change even more remarkable is the quality of that weight loss – she’s reduced her body fat by a substantial 16 percent while lowering her body mass index by 10.5 points.
These aren’t just vanity metrics. The body fat reduction shows she maintained muscle mass while losing fat, which is the gold standard for healthy weight management. When she reached her goal weight in January 2025, she celebrated achieving a number she hadn’t seen since 2014 – a full decade of progress.
What does Lizzo eat in a day now?
Lizzo’s daily eating approach is refreshingly straightforward and protein-focused. Her breakfast typically features two scrambled eggs with chicken sausage and cauliflower hash browns – a combination that provides lasting energy and satiety. For lunch, she enjoys shredded Thai chicken salad or lettuce wraps filled with tuna or chicken breast.
Dinner is where her practical approach really shines. She often has turkey meatloaf paired with cauliflower mashed potatoes and green beans, creating a satisfying meal that feels indulgent while supporting her health goals. Her snacks center around low-sugar Greek yogurt topped with berries and honey.
The timing matters too. Because of her GERD condition, she makes sure to eat dinner before 5 p.m., giving her body plenty of time to digest before sleep. She’s also completely eliminated the sugary Starbucks drinks that were adding up to 1,200 calories daily, replacing them with coffee improved with vanilla protein powder.
What I find most admirable about her approach is the balance she maintains. She still enjoys occasional treats like waffles with chicken tenders or coconut cream-filled doughnuts. “There’s a balance,” she says, “I think that’s what true health is.”
Why does Lizzo call her journey a ‘weight release’?
The philosophy behind calling it “weight release” instead of weight loss reveals so much about Lizzo’s evolved mindset. This terminology came from a conversation with her boyfriend, who playfully asked “Where did it go?” when she mentioned losing five pounds. That simple question sparked a profound shift in her thinking.
“I don’t want to lose anything,” she explained on the “On Purpose With Jay Shetty” podcast. “I want to win or gain health instead.” This positive framing helps her maintain a healthy relationship with her body and protects against the shame spiral that often comes with traditional diet culture language.
The intentional language also serves her young fans. Lizzo recognizes that if her body changes again in the future – which bodies naturally do – she won’t feel like she’s “failed” at weight loss. Instead, she’ll simply be experiencing normal body fluctuations while maintaining her focus on overall health and wellness.
This approach represents her evolution from body positivity to what she calls “body neutrality,” acknowledging that “the way you feel about your body changes every single day” while keeping health as the primary goal rather than appearance.
Conclusion: The Takeaway from Lizzo’s Journey
Lizzo weight loss tells a story that goes far beyond celebrity headlines. It’s a genuine blueprint for how sustainable health change actually happens – through self-love, transparency, and the kind of hard work that doesn’t make for flashy magazine covers but creates lasting results.
What makes her journey so compelling is how she’s flipped the script on traditional weight loss narratives. Instead of hiding behind vague statements about “eating healthy,” she’s shared her exact meal plans. Rather than crediting genetics or good luck, she’s detailed her three-times-a-week training schedule and daily sauna sessions. This transparency creates trust in a world where celebrity health claims often feel manufactured.
The mental wellness aspect of her approach sets her apart entirely. By focusing on exercise for mood improvement and adopting “weight release” terminology, she’s shown that the conversation in your head matters as much as the food on your plate. Her body neutrality philosophy – acknowledging that “the way you feel about your body changes every single day” – offers a refreshing alternative to the perfectionism that derails most health journeys.
Her willingness to address the Ozempic rumors head-on demonstrates something rare in celebrity culture: genuine accountability. When she says her results come from “five months of weight training and calorie deficit,” she’s not just defending her methods – she’s empowering others to believe that traditional approaches still work when applied consistently.
The practical elements of her story provide a roadmap that feels actually achievable. Her emphasis on professional support, from hiring a chef to working with wellness practitioners, shows that building a support system isn’t a luxury – it’s a necessity for long-term success.
At R. Couri Hay Columns, we’ve covered countless celebrity changes over four decades in entertainment journalism. What distinguishes Lizzo’s journey is its authenticity and sustainability. Her approach represents the power of personal narrative – how changing the story you tell yourself can change everything else that follows.
For anyone inspired by her journey, the real takeaway isn’t about copying her exact methods. It’s about embracing the mindset that hard work over quick fixes creates lasting change. Her success proves that with patience, consistency, and a willingness to prioritize holistic health over quick results, significant change is possible without compromising your values or well-being.
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