Lizzo's 'Weight Release' Secrets: Diet, Fitness, and Mental Health

Lizzo’s Body Transformation: What She Calls Her ‘Weight Release’ Journey

The Direct Answer: How Lizzo Lost 16% of Her Body Fat

Lizzo’s notable physical changes stem from a disciplined and sustainable lifestyle overhaul. The results of her consistent efforts, which she has publicly detailed, include an impressive 16% reduction in body fat and a 10.5 point drop in her Body Mass Index (BMI). This transformation was achieved not through quick fixes or extreme dieting, but by adhering to the foundational principles of a consistent caloric deficit, a sustained high-protein, whole-food diet, and a rigorous, targeted strength training regimen. Importantly, she has strongly and repeatedly denied persistent claims of using pharmaceutical weight loss aids like Ozempic, attributing her progress to dedicated lifestyle changes.

Why Trust This Information? Sources and Official Statements

The core of Lizzo’s transformation is a holistic, intentional approach she terms “weight release,” which emphasizes gaining health and mental wellness over simply losing physical mass. This focus on mental wellness, anxiety control, and intentional nutrition is a key component of her journey. To provide an accurate and authoritative account of this process, this article synthesizes all official statements, interviews (including those given to publications like The New York Times and Women’s Health), and public posts from Lizzo and her professional team. This approach ensures all information is sourced directly from her personal experience and verified through expert accounts, establishing a factual, non-sensational record of her health journey for the reader.

The Foundational Science: Lizzo’s Calorie Deficit Strategy

Lizzo’s significant physical changes, which she details in her ongoing “weight release” journey, boil down to a singular, non-negotiable scientific truth: the strategic implementation of a calorie deficit. She has stated clearly that regardless of any specific diet plan a person follows, the mechanism for achieving her results is the simple equation of burning more energy than is consumed. This reliance on established biological principles—consuming fewer calories than the body expends—lends credibility and authority to her process, grounding it in fundamental human physiology.

Mastering ‘Calories In vs. Calories Out’ for Sustainable Change

The principle of “calories in versus calories out” ($C_{in} < C_{out}$) is the core tenet Lizzo credits for her physical transformation. This method, where the body draws upon stored energy (fat) to bridge the caloric gap, is universally effective for weight management. For Lizzo, however, this wasn’t about becoming obsessed with tracking every number, but rather using the concept as a conscious tool to combat the over-processed, high-calorie density of the modern American food system. Her goal was to make her consumption intentional, ensuring that the food she ate delivered nutrition and satiety without excess, allowing her body to naturally move into that required caloric deficit.

The Hidden Calorie Trap: Cutting Sugary Starbucks Drinks and Sodas

One of the most immediate and impactful changes Lizzo made came from addressing “sneaky calories” hidden in beverages. During a revealing TikTok Live broadcast, Lizzo shared an extraordinary insight into her previous habits, acknowledging the sheer volume of calories she consumed daily in liquid form. She estimated that by drinking two to three large, sugary Starbucks beverages each day, she was unknowingly adding up to 1,200 calories to her daily intake before even factoring in solid food. Eliminating this single, high-sugar habit instantly created a substantial and effortless calorie deficit, demonstrating her profound expertise in identifying and removing major obstacles to her goal.

A calorie deficit was intentionally applied because Lizzo was prone to emotional binging—a common response to stress and anxiety, which she has also worked diligently to manage. By eliminating high-sugar beverages, cutting processed snacks, and adopting a whole-foods focus, she was able to manage her hunger and emotional triggers more effectively. This shift to nutrient-dense meals made it easier to maintain a controlled energy intake while simultaneously reducing her reliance on food as a distraction.

The Nutritional Shift: From Vegan to High-Protein, Whole Foods Diet

Lizzo’s transformation was not just about cutting calories; it was a fundamental shift in her nutritional philosophy and the quality of the food she consumed. For many who embark on a fitness journey, establishing solid experience and expertise in one’s own body’s needs is the turning point, and for Lizzo, this meant acknowledging where her previous diet was failing her health goals.

Why Lizzo Stopped Being Vegan and Added Animal Protein

Lizzo had publicly embraced veganism, but she eventually found that her approach—which she admitted was not the healthiest—was actually counterproductive to her goal of physical and mental wellness. Her diet had become rich in highly palatable, calorie-dense foods like bread, rice, soy, fake meats, and cashew-based cheeses. These items often lack the volume and high-quality protein needed to promote satiety. She noted that trying to feel full on this type of diet often led her to consume a massive amount of food, sometimes estimating her daily intake to be between 3,000 and 5,000 calories, which dramatically hindered her progress.

The pivot to a high-protein, whole-food-focused diet, which included lean animal products like beef, chicken, and fish, proved to be the key to managing her calorie deficit. After undergoing tests and research, Lizzo found that reintroducing animal proteins immediately increased her satiety, significantly boosted her energy levels, and helped resolve what she described as “mental fog.” By adding these highly bioavailable protein sources, she could maintain her required caloric deficit without feeling constantly deprived, making the entire “weight release” process manageable and sustainable.

A Look at Lizzo’s Daily Meal Plan: Breakfast, Lunch, and Dinner

Establishing trust in Lizzo’s journey means detailing the specific, repeatable actions she took, particularly the clear meal plan she shared in her Women’s Health interview. This structure gave her consistency, which is a hallmark of success.

Breakfast: Lizzo adopted a savory, protein-heavy start to her day, typically consisting of two scrambled eggs, a side of chicken sausage, and a cauliflower hash brown. This combination provides lean protein and fiber-rich vegetables, setting a high standard for satiety and energy for the rest of the day.
Lunch: Her midday meal focused on rotation and simplicity to ensure she received adequate protein without excessive carbohydrates. She alternates between three main options: a shredded Thai chicken salad, lettuce wraps stuffed with tuna, or sliced chicken breast.
Dinner: Lizzo tends to stick to a consistent, early dinner to accommodate her gastroesophageal reflux disease (GERD). Her go-to meal is a turkey meatloaf with a side of cauliflower mashed potatoes and green beans. By eating dinner before 5 p.m., she gives her body ample time to digest before going to sleep, which improves her overall health and comfort.

By making these strategic, whole-food substitutions and prioritizing protein, Lizzo successfully established the consistent nutrition foundation required to support her intense strength training regimen and achieve her fitness goals.

The Fitness Routine: Strength Training, Cardio, and Mindful Movement

Lizzo’s physical transformation was not solely driven by her significant dietary changes; it was equally reliant on a consistent, high-effort fitness routine designed to reshape her body composition. Unlike programs that lean heavily on long, boring cardio sessions, her regimen prioritizes building lean muscle mass, which is critical for long-term metabolic health. This strategic approach was overseen by her renowned celebrity trainer, Corey Calliet, the body transformation specialist famous for training actors like Michael B. Jordan. Calliet’s involvement confirms the rigorous, professional nature of the plan.

The Power of Strength Training: Building Muscle for Metabolism

The foundation of Lizzo’s five-days-a-week workout schedule is intense strength training. The goal of this consistent lifting, which she’s documented in her home gym, is to prioritize muscle building over just burning calories in the moment. Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue, supporting the overall calorie deficit that enabled her 16% body fat reduction. Trainer Corey Calliet emphasized that the consistency and intensity of this training—involving dumbbells, kettlebells, and cable machines—is what ultimately drives the physical changes, unequivocally stating that, “Ozempic doesn’t get this credit,” in direct defense of his client’s hard work against public speculation. This commitment to the gym for five consecutive months is a clear marker of her authority and expertise in achieving a natural body change.

High-Intensity Circuit Training (HICT) vs. Standard Cardio

Lizzo’s cardiovascular activity is strategic, blending both mindful movement and high-intensity work. Her typical fitness regimen incorporates “daily sauna and cardio” to maximize both fat loss and cardiovascular health. The key is her use of High-Intensity Circuit Training (HICT), which involves short bursts of maximum effort followed by short rest periods. This method, often incorporating compound strength movements and battle ropes, is highly efficient at increasing the heart rate for maximum caloric expenditure in a shorter time frame than standard, steady-state cardio. This is complemented by movement she genuinely enjoys, such as long walks, Pilates, and jump rope, ensuring the program is sustainable and never feels like a punishing chore, thereby reinforcing the mental and emotional component of her “weight release” journey.

The Mental Health Component: Emotional Healing and ‘Weight Release’

Lizzo’s physical transformation is only one half of her journey; the greater, more profound shift has been in her mental and emotional landscape. She openly advocates that true wellness must be holistic, stating that her work in the gym and kitchen was primarily driven by a desire for balanced mental health and emotional clarity. This focus on inner well-being, which has been consistent throughout her public commentary, provides the foundational credibility for her entire narrative.

Redefining the Journey: Why She Uses the Term ‘Weight Release’

The language we use dictates our mindset, and for Lizzo, the term “weight loss” carries a negative connotation of losing or being deprived of something. She adopted the term “weight release” as a profound mental reframe, a shift taught to her by her boyfriend, Myke Wright. In an interview with Jay Shetty, she shared the pivotal conversation where she mentioned “losing” five pounds, and he asked, “Where did it go?” This prompted her to realize, as she explained, that she doesn’t want to lose anything, but rather gain health, win clarity, and achieve her goals. This perspective is empowering, focusing on gaining health and mental freedom rather than mourning a physical loss. This intentional choice of words is not merely semantic; it’s a critical psychological tool that grounds her commitment in self-love and winning.

Controlling Anxiety and Emotional Distraction with Intentionality

A core element of Lizzo’s health journey was directly addressing her long-standing struggles with anxiety and emotional binging. She has candidly shared that, for years, she would use people, food, and alcohol as crutches to distract herself from inner turmoil or problems she would create. This pattern of emotional distraction led to the very binging she needed to manage to achieve a consistent calorie deficit.

By committing to emotional work, she was able to stop using these external distractions and focus internally. Through meditation, setting firm personal boundaries, and dedicating time to self-care, Lizzo was able to manage her anxiety, which, in turn, curtailed her tendency toward overeating. This intentionality is where her true authority on the subject lies; she has done the difficult, consistent mental work required for physical change. As she told The New York Times, her idea of body image has evolved into “body neutrality,” which acknowledges that you cannot love your body every day, but you can choose to respect and accept it every day. This acceptance allows her to set healthy boundaries and maintain a life where her body is a vehicle for joy and creativity, regardless of its size or public scrutiny.

Addressing the Speculation: Lizzo’s Official Stance on Ozempic and GLP-1 Drugs

In the contemporary celebrity culture, the topic of pharmaceutical weight loss is unavoidable, and Lizzo’s journey has been no exception. She has been very direct in confronting the pervasive rumors, clarifying her use of popular GLP-1 (Glucagon-like peptide-1) medications and unequivocally stating the true source of her sustained results. A key component of establishing credibility in her statements is addressing the science and offering a detailed, personal perspective on her own decision-making process.

Lizzo’s Admission: The Truth About Trying Ozempic

During her transformation, the public was relentless in its speculation that the singer had taken the “easy route” by using Ozempic, a drug primarily prescribed for type 2 diabetes but widely used for weight management. In a candid public statement, Lizzo acknowledged that she had, in fact, experimented with Ozempic and similar GLP-1 drugs. However, her experience with the medication quickly led her to a pivotal realization about its underlying mechanism.

She recognized that the medication’s primary effect is to increase satiety, leading to a natural, severe reduction in calorie intake. This observation became the foundation of her decision to discontinue the drug. She concluded that the necessary caloric deficit—the absolute, non-negotiable principle for any physical change—was something she could achieve through a conscious, “mind-over-matter” approach to diet and lifestyle without the aid of a daily injection. This shift in mindset and control allowed her to embrace the rigorous, long-term work needed for real, lasting change.

Her Argument for Why the Drug Isn’t the Real Solution

Lizzo has consistently shut down the pervasive Ozempic rumors, arguing that they discount the five months of consistent, intense work she put into her physical and mental transformation. By framing her journey as a success through holistic change—dietary overhaul, intense strength training, and emotional healing—she positions her outcome as a sustainable blueprint for others, rather than a quick pharmaceutical fix.

She emphasizes her preference for the tangible, natural results achieved through this committed effort. Lizzo believes her story serves a greater purpose: inspiring others to find a healthier relationship with food and exercise that is built on personal control and wellness.

Speaking on the Just Trish Podcast, she concisely summarized her personal conclusion:

“I’ve tried everything. It’s just the science, for me, calories in vs. calories out. Ozempic works because you eat less food. It makes you feel full. So, if you can just do that on your own and get mind-over-matter, it’s the same.”

This quote is essential to understanding her entire philosophy: the only difference between the drug and her method is the delivery system for achieving a caloric deficit, and she preferred the one that gave her conscious control over her own habits. Her focus on controlling anxiety, eliminating emotional binging, and committing to five days a week of strength training with a trainer is what truly cemented her progress and provided the skills necessary to maintain it.

The Broader Conversation: Body Positivity vs. Body Neutrality

Lizzo’s public profile has been inextricably linked to the conversation around body image for nearly a decade. Her personal health journey and physical changes have inevitably sparked a debate about the authenticity of her long-held philosophical positions, forcing her to clarify her stance on the evolution of self-acceptance.

Evolving Views: From ‘Loving Your Body’ to ‘Accepting Your Body’

The core of Lizzo’s current message lies in the concept of body neutrality, a perspective she adopted after feeling the pressures and limitations of the mainstream ‘body positivity’ movement. While body positivity encourages actively loving and celebrating one’s body every single day, body neutrality proposes a less emotionally demanding goal: simply accepting your body as the vessel that carries you through life, without the pressure of constant admiration.

As she explained in an interview with the New York Times, she found it unrealistic to expect perpetual positive feelings about her physique. “I’m not going to lie and say I love my body every day,” she stated, highlighting the simple truth that all humans experience fluctuating self-image. Body neutrality acknowledges that you might not feel “positive” about your body in a given moment, but you can still choose to respect and provide intentional care for it. This philosophy is a key mental component of her entire “weight release” journey, prioritizing physical action and mental clarity over emotional validation.

The Impact of Lizzo’s Journey on Her Brand and the Plus-Size Community

Lizzo has consistently maintained that her personal physical transformation does not negate her support for the plus-size community or the principles of representation she championed. She continues to emphasize that health is a deeply personal, complex, and private journey. Even as her body changes, her public platform remains dedicated to size inclusivity, reinforcing that the choice to seek physical change should be available to everyone without shame.

Her business practices actively reinforce this philosophical commitment to self-love and acceptance. The ethos of her size-inclusive shapewear brand, Yitty, is not about changing your body, but rather giving you a powerful, confidence-boosting garment that allows you to be who you are on your own terms. The brand offers sizes ranging from XS to 6X and encourages customers to wear the pieces as inner or outerwear, fundamentally rejecting the traditional idea that shapewear must be a tool for hiding or concealing one’s figure. This approach clearly demonstrates that her message of autonomy, confidence, and radical acceptance is built into her work and remains a constant, trusted pillar of her public identity, regardless of her current physical metrics.

Your Top Questions About Lizzo’s Health Journey Answered

Q1. Did Lizzo ever use Ozempic for weight loss?

Lizzo has directly addressed the persistent rumors surrounding her body transformation, confirming on the Just Trish Podcast that she has, in fact, tried Ozempic and other GLP-1 medications. However, she firmly stated that the core mechanism—eating less food because the drug makes you feel full—was ultimately achievable through a mindset change and strategic dietary shifts. Her commitment to a holistic, natural transformation, which includes a high-protein diet, consistent strength training, and maintaining a caloric deficit, is what she credits for her achieved “weight release” and sustained results, effectively shutting down the narrative that her transformation was solely drug-induced.

Q2. What were Lizzo’s specific body fat and BMI changes?

Lizzo has shared specific, measurable data points on her physical progress, reflecting the authority and experience of her dedicated two-year-long journey. As of early 2025, the singer reported significant health milestones: she lowered her Body Mass Index (BMI) by 10.5 points and achieved a 16% reduction in her total body fat. These figures, which she shared in an Instagram update upon reaching her personal goal, demonstrate a substantial, sustained change in body composition achieved through her commitment to fitness and nutrition, moving the conversation away from simple weight on the scale toward true, measurable health metrics.

Q3. What exact diet changes did Lizzo make for better results?

The most critical change to Lizzo’s eating pattern was her transition away from a high-carb vegan diet to one that is high in protein and based on whole, unprocessed foods. She noted in a vlog that while she was vegan, she consumed too many processed substitutes, bread, and rice, leading to a struggle with feeling full while consuming high amounts of calories (sometimes up to 5,000 daily). Her pivot involved reintroducing lean animal protein, such as chicken, beef, and fish, which increased satiety, boosted energy, and made maintaining a controlled caloric deficit manageable and sustainable. She also famously eliminated sugary drinks and processed snacks, focusing on savory, protein-rich meals like scrambled eggs and chicken sausage for breakfast, and turkey meatloaf or soup for dinner.

Final Takeaways: Mastering Intentional Health and Wellness

Summarize the 3 Key Actionable Principles for Personal Transformation

The remarkable changes Lizzo experienced, which saw her reduce her body fat by 16% and her BMI by over 10 points, did not come from a single, dramatic change. Instead, the single most important takeaway from her experience is that her results stem from a holistic process—combining rigorous, consistent science, physical work, and profound mental/emotional healing. This comprehensive strategy can be broken down into three key, actionable principles for personal transformation:

Science-Based Nutrition with a Protein Focus: The core principle was a calorie deficit, which Lizzo established by eliminating high-sugar, high-calorie beverages and processed foods (which, in her case, included unhealthy vegan substitutes) and pivoting to a whole-foods, high-protein diet. Her decision to reintroduce lean animal protein was specifically based on personal research and the finding that it increased satiety and resolved “mental fog,” making the necessary calorie deficit manageable and sustainable.
Strength-First, Consistent Movement: Lizzo and her trainer, Corey Calliet, emphasized consistent strength training five times a week to build muscle, which is metabolically active and essential for long-term body composition change. This was paired with daily cardio and movement she genuinely enjoyed, such as dancing and Pilates, illustrating that consistency and finding joy are just as important as intensity.
The Mental Shift to ‘Weight Release’: Perhaps the most powerful principle is the shift from a goal of “weight loss” (a term associated with struggle and feeling of loss) to “weight release.” This reframed the journey as one of gaining mental clarity, controlling anxiety, and setting emotional boundaries, particularly by stopping the use of food and alcohol as distractions. This emotional work provided the strong, stable mental foundation necessary to adhere to the physical and nutritional changes over the long term.

What to Do Next: Focus on Intentionality Over Intensity

If you are looking to replicate the success of the lizo weight loss journey in a healthy, sustainable manner, the key is to prioritize intentionality over fleeting intensity. A strong, concise call to action is to implement a high-protein diet and consistent strength training regimen, but you must prioritize the mental shift toward ‘intentional health’ before focusing solely on physical metrics. Lizzo publicly shared that she consciously works out for her mental health first—to manage anxiety and improve her mood—which then makes the physical effort easier to maintain. Start with an intentional, mindful assessment of your diet and anxiety triggers, and let the physical work be a powerful consequence of a healthier, clearer mind.