Inside Lizzo’s Health Transformation – What She’s Said About Weight Loss

Lizzo, born Melissa Viviane Jefferson, has long been celebrated as a trailblazer of self-love and body positivity, captivating global audiences with her empowering music and unapologetic confidence. Since 2023, the Grammy-winning artist has embarked on what she terms her “weight release journey,” a transformative process that prioritises her physical and mental health over societal expectations. 

This journey, marked by mindful lifestyle changes, has led to a remarkable 60-pound weight loss, a 16% reduction in body fat, and a 10.5-point decrease in her body mass index (BMI), as shared in her January 2025 Instagram post. Unlike typical celebrity transformations driven by external pressures, Lizzo’s approach is rooted in balance, self-acceptance, and mental well-being, reflecting her evolution toward body neutrality. 

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Her candid discussions, from Instagram reflections to interviews like her July 2025 Women’s Health feature, reveal a holistic commitment to health, addressing challenges like anxiety and back pain while embracing sustainable habits like whole-food diets and strength training. By redefining “weight loss” as “weight release,” a term inspired by her boyfriend Myke Wright, Lizzo emphasises letting go of what no longer serves her, both physically and emotionally. 

Her transparency about navigating public scrutiny and rejecting quick fixes like Ozempic has resonated deeply, inspiring fans to pursue health on their terms. Lizzo’s journey is not just a physical transformation but a powerful narrative of resilience, authenticity, and self-love, redefining what it means to prioritise well-being in the spotlight.

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The Genesis of Lizzo’s Weight Release Journey

Lizzo’s health transformation began in January 2023, spurred by a desire to improve her mental and physical well-being. In a November 2023 Instagram post, she shared a bathroom selfie, reflecting on her commitment to self-care: “I’m working… on music, myself, relationships with people and food, my anxiety, my body, my business, and my trust issues with the world… they are deep now, deeper than they’ve ever been.” 

This introspective moment marked the start of a holistic approach, focusing not just on weight but on overall health. Lizzo’s decision was also influenced by physical challenges, including back pain from damaged discs, which she attributed to excess weight. Her journey was less about conforming to societal standards and more about feeling stronger and more energised for her demanding career.

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Redefining Weight Loss – The “Weight Release” Philosophy

Lizzo has been intentional about the language she uses, opting for “weight release” over “weight loss” to frame her journey positively. This term, inspired by her boyfriend Myke Wright, reflects a holistic perspective, emphasising letting go of what no longer serves her rather than chasing a specific size.

In an April 2025 interview on On Purpose with Jay Shetty, Lizzo explained that her 18-month journey was about mental health first: “Once I started working out for mental health, to have balanced mental health or endorphins, so that I don’t look at myself in the mirror and feel ashamed… exercise has helped me shift my mind, not my body.” This mindset shift underscores her commitment to body neutrality, a concept she embraced over traditional body positivity, acknowledging that self-perception fluctuates daily.

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Lizzo’s Dietary Changes – From Veganism to Whole Foods

A significant aspect of Lizzo’s transformation involved rethinking her diet. After a decade of veganism, she reintroduced animal proteins in 2024, a decision prompted by a trip to Japan, where she explored the Japanese diet, which she described as “the healthiest in the world.”

In a June 2025 Just Trish podcast episode, Lizzo told host Trisha Paytas, “When I was vegan, I was consuming a lot of fake meats, bread, and rice… I was eating 3,000–5,000 calories a day.”Switching to whole foods like beef, chicken, fish, and vegetables helped her feel fuller and more energised while reducing her calorie intake. 

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She also cut back on sugary morning foods and limited her Starbucks habit, which previously added 1,200 calories daily. Lizzo’s meals now include high-protein, low-carb options like egg white cups with cauliflower hash browns and fruit, alongside occasional indulgences like crab legs or doughnuts, reflecting her belief in balance.

Exercise as a Pillar of Mental and Physical Health

Lizzo’s exercise routine is as diverse as her music, blending strength training, cardio, and activities she enjoys. Her go-to workouts include Pilates, treadmill running, high-intensity circuit training, and jump rope, as seen in an August 2024 Instagram video from Bali where she quipped, “I’m whooping my ass.” 

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In a September 2024 TikTok, she showcased a gym session with cable machines, dumbbells, kettlebells, battle ropes, and burpees, humorously noting, “Somebody called me skinny on the internet… I am thick—fat and thick.” Lizzo emphasises that exercise is primarily for mental health, telling Women’s Health in July 2025, “I’ve never regretted a workout. After, I always feel better. Exercise is the best mood enhancer.” Her focus on strength over cardio aligns with expert advice, as resistance training builds muscle, boosting metabolism and aiding weight maintenance.

Addressing Anxiety and Mental Health

Mental health has been a cornerstone of Lizzo’s journey, with anxiety management playing a pivotal role. In a TikTok Live on April 22, 2025, she shared, “I’ve been working to get my anxiety under control for years… I meditated, calmed myself down, and isolated mindfully.” Chronic stress and anxiety can elevate cortisol levels, increasing appetite and slowing metabolism, which Lizzo recognised as factors in her past weight gain. 

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Therapy, meditation, and setting boundaries helped her address these issues. A transformative moment came during an August 2024 trip to Bali, where a Tibetan monk advised her to trust herself and prioritize her ideas, leading to newfound clarity and emotional resilience. This mental shift empowered her to focus on health without external pressures.

Debunking Ozempic Rumours

Throughout her journey, Lizzo faced speculation that her weight loss was due to Ozempic, a medication for type 2 diabetes popular for off-label weight loss. She consistently denied these claims, emphasising her natural approach. In a September 2024 Instagram post, she wrote, “When you finally get Ozempic allegations after 5 months of weight training and calorie deficit,” paired with a Nicki Minaj audio clip dismissing appearance-based critiques. 

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However, in a June 2025 Just Trish podcast, Lizzo admitted to briefly experimenting with Ozempic but found lifestyle changes more effective, saying, “I just had to start eating meat again.” Her transparency about trying “just about everything” while prioritising sustainable habits silenced critics and highlighted her commitment to authenticity.

Milestones and Public Celebrations

Lizzo’s journey reached a significant milestone in January 2025, when she announced on Instagram, “I did it. Today, when I stepped on my scale, I reached my weight loss goal. I haven’t seen this number since 2014!” Accompanied by mirror selfies and health app screenshots, the post revealed a 16% body fat reduction and a 10.5-point BMI drop since January 2023. 

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Fans praised her dedication, with comments like, “So beautiful. You have worked so hard.” Lizzo continued to share updates, including a July 2025 Women’s Health cover feature showcasing before-and-after photos and detailing her routine, which included lymphatic massages, wood therapy, and a monthly detox. These public moments reinforced her message of perseverance and self-love.

Embracing Body Neutrality Over Body Positivity

Lizzo’s evolution from body positivity to body neutrality reflects her nuanced perspective on self-image. In a March 2024 New York Times interview, she explained, “The idea of body positivity has moved away from the antiquated mainstream conception… It’s evolved into body neutrality.” Body neutrality, as she described, acknowledges daily fluctuations in self-perception without judgment, focusing on function over appearance.

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She told Prevention in April 2024, “I’m not going to lie and say I love my body every day. The way you feel about your body changes every single day.” This approach allowed her to pursue health goals without abandoning her advocacy for self-acceptance, reassuring fans that “loving yourself doesn’t mean staying stagnant.”

Navigating Public Scrutiny and Criticism

As a public figure, Lizzo has faced relentless scrutiny about her body, from early career fat-shaming to recent Ozempic allegations. In a September 2024 TikTok, she addressed critics, captioning a transformation video, “Fine both ways,” asserting her confidence at any size. She also confronted a South Park joke about her weight, dressing as “LizzOzempic” for Halloween 2024, reclaiming the narrative with humour. 

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Lizzo told Vanity Fair, “I lead a very healthy lifestyle—mentally, spiritually, I try to keep everything I put in my body super clean… Health is something I prioritise, wherever that leads me physically.” Her resilience in the face of criticism underscores her commitment to authenticity and self-worth.

The Role of Support Systems

Lizzo’s journey was bolstered by a strong support system, including her boyfriend Myke Wright, who introduced the “weight release” concept, and spa owner Flávia Lanini, who provided lymphatic massages. In a July 2025 Instagram post, Lizzo thanked Lanini for aiding her transformation, sharing before-and-after photos highlighting the massage’s benefits in reducing swelling and aiding weight loss. 

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Her fans also played a crucial role, offering encouragement through comments like, “You have worked so hard.” Lizzo’s openness about her support network emphasises the importance of community in achieving health goals, reinforcing her message of collective empowerment.

Inspiring Others – Lizzo’s Advice for Health Journeys

Lizzo’s journey offers valuable lessons for anyone pursuing health goals. She advises patience, noting in a 2025 Instagram post, “Health transformation is a marathon, not a sprint.” She encourages focusing on strength over size, telling Women’s Health, “Think about how strong and healthy you feel.” Lizzo also stresses mental health, advocating for therapy and self-care to address emotional barriers. 

Via EatingWell

Her emphasis on balance—enjoying indulgences without guilt—and rejecting societal pressures resonates with fans, as seen in her April 2025 TikTok Live: “Let this be a reminder you can do anything you put your mind to.” Her story inspires others to prioritise health on their terms.

Everything Lizzo Has Shared About Her Weight Loss and Healthy Lifestyle

Lizzo’s weight release journey is a testament to her resilience, authenticity, and commitment to holistic health. By prioritising mental well-being, adopting sustainable lifestyle changes, and embracing body neutrality, she has redefined what it means to pursue health in the public eye.

Her candidness about challenges, from anxiety to public scrutiny, and her celebration of milestones, like reaching her weight goal in January 2025, have inspired millions. As Lizzo continues to evolve, her message remains clear: self-love is about embracing change while honouring your worth at every stage. Her journey is not just about weight release but about releasing doubt, fear, and external judgment to live fully as herself.