Lizzo is famous worldwide for her powerhouse voice, songwriting, and signature flute performances. For years she was equally celebrated as a champion of body positivity — performing unapologetically in a larger body that demanded real stamina and strength. Lately, all her fans have been noticing a visible change in her appearance, and many wonder: Is there a workout plan? A diet? Something else? Let's take a real look at Lizzo's weight loss journey — in her own words.
Since 2023, Lizzo has released approximately 60 pounds — roughly 16 percent of her body fat — through consistent training, dietary changes, holistic wellness practices, and what she openly describes as emotional healing. She has been clear throughout: this was entirely her choice, driven by how she wanted to feel, not by how anyone else wanted her to look.
Key Takeaways
- Lizzo has released ~60 lbs (16% body fat, BMI down 10.5 points) since 2023 — no Ozempic or weight-loss drugs involved.
- She confirmed reaching her personal goal weight in January 2025, a number she had not seen since 2014.
- Her approach was intentionally slow and methodical — not a crash diet or any dramatic intervention.
- She moved away from strict veganism and now eats a high-protein, whole-food plan including animal proteins.
- Her workouts include circuit training, jump rope, Pilates, pickleball, hiking, and daily cardio with sauna sessions.
- Mental health — not appearance or social pressure — was the original and sustained motivation throughout.
Lizzo Weight Loss — Changing Perspectives on Body, Beauty & Wellness
Lizzo's focus on health and wellness has never been driven by societal pressure or criticism. It is something she has always chosen for herself. For years, she performed unashamedly in a larger body that required stamina and strength — earning both fans and critics along the way.
For Lizzo, health has never been about having the “right” shape for society's beauty standards. It is about feeling strong, energised, and at peace with oneself. She has spoken out against toxic beauty standards for years, using her platform to challenge narrow ideas of what wellness actually looks like.
In January 2025, Lizzo announced on Instagram that she had achieved her personal weight release goal:
“I did it. Today when I stepped on my scale, I reached my weight release goal. I haven't seen this number since 2014!”
— Lizzo, Instagram, January 2025
“Let this be a reminder you can do anything you put your mind to. Time for new goals!”
— Lizzo, Instagram, January 2025
Why Lizzo's Story Inspires Millions
Lizzo claims her weight loss is not just about numbers on a scale — her journey exemplifies self-love in a way that diet culture rarely allows. For those exhausted by the negativity of diet culture, she provides an example of an artist who genuinely cares about her health while refusing to surrender to society's narrow expectations of beauty.
She is also showing that losing weight does not mean you failed to love your body before. As she told The New York Times, her relationship with her body has evolved toward what she now calls “body neutrality”:
“The idea of body positivity, it's moved away from the antiquated mainstream conception. It's evolved into body neutrality.”
— Lizzo, The New York Times, April 2024
“I'm not going to lie and say I love my body every day. The bottom line is, the way you feel about your body changes every single day. There are some days I adore my body, and others when I don't feel completely positive.”
— Lizzo, The New York Times
Breaking Stereotypes About Lizzo Weight Loss
Lizzo's story is powerful because it challenges the idea that only thin bodies can be healthy — and equally, that choosing to change your body means you didn't love it before. She adored her body before her transformation and still loves it now. It is simply a new chapter.
“Body positivity has nothing to do with staying the same. Body positivity is the radical act of daring to exist loudly and proudly in a society that told you you shouldn't exist.”
— Lizzo, Women's Health Magazine, 2025How Lizzo Became an Icon of the Body Positivity Movement
Lizzo was not trying to become a body-positive icon. It was a byproduct of her defiance of industry standards that required her to conceal her body. Her music videos and live shows, as well as her social media presence, demonstrated unapologetic self-love long before “body positivity” became mainstream. Because of that authenticity, she became a source of inspiration for millions — particularly for women in larger bodies who had rarely seen themselves represented with such confidence.
What Initiated the Spark in Lizzo's Weight Loss Journey?
Lizzo reveals that her weight loss was not due to Hollywood's beauty standards. It was about functioning optimally — physically and mentally. She has been open about the fact that her journey began unexpectedly and emotionally. After a difficult 2023, she began losing weight unintentionally while coping with self-neglect and personal turmoil. Over time, therapy shifted her mindset. She has spoken about unresolved grief over her father's death in 2009, and past difficult relationships, as part of what she needed to work through.
She also cited a practical physical reason: severe back pain caused by her weight. She told Women's Health Magazine she was “sick and tired” of her figure being the first thing everyone talked about.
Social Consideration vs. Personal Choice
Social pressure for Lizzo to lose weight exists, like any other celebrity. But she has consistently made clear that her transformation is self-motivated. In a widely shared TikTok video, she explained what actually drove her to start exercising:
“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 of myself, and feel disgusted with myself, exercise has helped me shift my mind, not my body.”
— Lizzo, TikTok
“My body is gonna change, everyone's bodies change. That's life.”
— Lizzo, TikTok
Lizzo's Fitness and Nutritional Changes
As Lizzo has mentioned across multiple interviews, she increased her physical activity, transitioned away from a strict vegan diet, and began eating more nutrient-dense, protein-rich foods. These were not temporary diet changes — they were permanent lifestyle shifts designed to improve her energy levels and overall wellness for the long term.
She also spoke at length to The New York Times about her methodical, patient approach:
“I'm taking the time every day to put some love into my body. There is never a day when I regret taking a walk or doing some Pilates.”
— Lizzo, The New York Times
“I've been methodical, losing weight very slowly.”
— Lizzo, The New York Times
“My body is nobody's business.”
— Lizzo, The New York Times
Why gradual weight loss works
The CDC recommends gradual weight loss of 0.5–1 lb per week as the most sustainable approach. Rapid loss accelerates muscle loss, causes nutrient deficiencies, and dramatically increases the rate of regain. Lizzo's methodical, multi-year timeline is precisely what clinical evidence supports for long-term success.
Timeline of Lizzo's Wellness Journey
- 2023Begins intentional “weight release journey.” Starts Pilates as physical and emotional therapy. A personally difficult year becomes a turning point toward genuine self-care.
- 2024Shares workout videos on Instagram and TikTok. Transitions away from veganism; adds animal protein. Hires a personal chef for structured meal prep and calorie tracking. Women's Health Magazine cover story features her journey.
- Jan 2025Announces reaching her goal weight on Instagram — a number not seen since 2014. Reports ~60 lbs released, 16% body fat reduction, BMI down 10.5 points.
- Jul 2025Posts before-and-after lymphatic massage photos on Instagram. Publicly refutes Ozempic rumours by listing her exact methods. Credits spa owner Flávia Lanini as a key support in her transformation.
- 2026Continues performing, releasing music, and documenting her ongoing wellness journey. Describes herself as “a smaller version” of who she was — with the same body she has always loved.
Lizzo's Diet Plan — What She Eats
Lizzo's diet is not restrictive — it is built around nourishment, protein, and balance. She was publicly vegan for several years, sharing plant-based recipes and smoothies on social media. She has since transitioned away from strict veganism, reintroducing animal proteins including eggs, bone broth, and chicken. She now works with a personal chef who helps with meal prep and tracks her calorie intake, keeping her in a deficit without it feeling punishing.
From morning meals to evening comfort food, Lizzo has found a routine that keeps her fuelled and satisfied. For breakfast, the Grammy winner focuses on protein-rich options:
“I eat a savory breakfast, so for instance this morning, I had two scrambled eggs and a cup of piping hot bone broth with Celtic sea salt in it. It was fabulous, it's one of my favorite breakfasts.”
— Lizzo
When it comes to lunch, Lizzo's routine has shifted. She used to rely on salads, but now incorporates more carbs for midday energy — sandwiches or rice bowls have become her go-to. As for dinner, she eats on the earlier side, usually around 5 p.m., to avoid late-night acid reflux and bloating:
“I love a soup. I come from a soup family…I would do a chicken-vegetable soup for dinner typically because it's packed with vegetables, it's packed with protein, it has a nice, warm, relaxing broth and it puts your a** right to bed.”
— Lizzo
Lizzo Diet Plan for Her Weight Loss Journey
| Meal | What She Eats | Timing | Why It Works |
|---|---|---|---|
| Breakfast | 2 scrambled eggs, bone broth with Celtic sea salt | Morning | High protein promotes satiety and muscle retention; bone broth supports gut health |
| Lunch | Rice bowls or sandwiches (chef-prepared, calorie tracked) | Midday | Complex carbs provide sustained energy; portion-controlled by her personal chef |
| Dinner | Chicken-vegetable soup | ~5 pm | Early eating reduces acid reflux; high-volume, filling, and protein-rich |
| What she cut | Sugary Starbucks drinks, full-fat sodas, potato chips | Eliminated | Removing liquid calories is one of the most effective dietary changes available |
Nutrition perspective
Lizzo's shift toward protein-forward eating is supported by research showing higher protein intake preserves muscle during weight loss and increases satiety signals. Her early dinner timing aligns with time-restricted eating research (NIH), which associates earlier food cutoffs with improved metabolic markers. Eliminating liquid sugar — sodas and flavoured Starbucks drinks — is consistently one of the highest-impact, lowest-effort dietary changes a person can make.
Lizzo Workout and Exercise Routine: Strength, Self-Love, and Consistency
Information in this section sourced from Today.com and Women's Health Magazine.
Lizzo has never been shy about sharing her health journey. When Ozempic rumours circulated widely in 2025, she responded with a detailed post on Instagram listing exactly what she had been doing:
“In light of all these magazines and blogs wanting me to be on Ozempic so bad — here's the truth! I work my a** off: training 3x a week, daily sauna and cardio, adding animal protein back into my diet, hiring a chef who helps me meal prep and keeps track of what I put into my body in a calorie deficit, cutting out sugary Starbucks and full-fat sodas and potato chips.”
— Lizzo, Instagram, July 2025
Lizzo's Weekly Workout Schedule
A Fitness Routine That Travels With Her
In 2020, Lizzo posted a video on Instagram of herself jumping rope outdoors while her trainer cheered her on. She has kept that energy going ever since. In August 2024, she shared a TikTok of herself working the jump rope during a vacation in Bali:
“I'm whooping my a–.”
— Lizzo, laughing mid-workout in Bali, TikTok, August 2024
Circuit Training and Strength Workouts
One of Lizzo's go-to routines is circuit training, combining strength and cardio in back-to-back rounds. In June 2024, she gave fans a glimpse filled with squats, weights, kettlebells, and an exercise ball. As reported by Today.com:
“I do circuits. So I do three rounds of three to four different exercises about 12–15 times.”
— Lizzo
Shutting Down Body Shamers
Lizzo has never let critics control her narrative. In one viral TikTok, she posted a workout montage and addressed negativity directly:
“Hey. So I've been working out consistently for the last 5 years, and it may come as a surprise for some of y'all, but I'm not working out to have your ideal body type. I'm working out to have my ideal body type. And you know what type that is? None of your f*cking business. Because I am beautiful, I am strong, I do my job, and I stay on my job.”
— Lizzo, TikTok
“Health is not just determined on what you look like on the outside. Health is also what happens on the inside, and a lot of y'all need to do a f*cking cleanse for your insides. Namaste, have a great day.”
— Lizzo, TikTok
More Than Just the Physical
For Lizzo, fitness is as much about mental wellbeing as it is about strength and stamina. She has consistently encouraged her fans to focus on balance rather than extremes — the key is putting “mental health first” and not stressing yourself out on gym equipment “more than you have to.”
How Social Media Reacted to Lizzo's Weight Loss
When Lizzo's weight loss became apparent, the internet had a lot to say. Followers divided into two groups: one applauded her for the health journey, while the other accused her of “abandoning” the body-positive movement — as though changing her body invalidated everything she had previously said about self-acceptance.
Lizzo handled the criticism directly:
“We're in an era where the bigger girls are getting smaller because they're tired of being judged. And now those bigger girls are being judged for getting smaller by the very community they used to empower.”
— Lizzo, 2025
Support and Encouragement
She received enormous support on her posts, particularly her January 2025 Instagram announcement. Followers in the fitness community congratulated her for committing to her health on her own terms — and many specifically admired that her approach was grounded in appreciation for her body rather than punishment of it.
Criticism and Misunderstandings
Others dismissed her transformation as the result of Ozempic — which she has publicly and specifically refuted. Lizzo also addressed the claim that her weight loss contradicts her body-positive stance:
“I still think I'm big. I'm still wearing plus-size clothing. I have the same rolls. I got the same belly, the same thighs — I think I'm just a smaller version.”
— Lizzo, Women's Health Magazine, 2025
“There's nothing wrong with living in a bigger body. There's nothing wrong with being fat. My body is nobody's business.”
— Lizzo
How Lizzo Is Changing the Narrative of Fitness
Lizzo is showing the world that health is not one-dimensional. It is not determined by a body size, a number on a scale, or conformity to any external standard. It incorporates physical, mental, and emotional wellbeing — and it looks different for every single person. As she put it:
“All I wanna do is inspire people to enjoy their bodies no matter what.”
— Lizzo, 2025
Conclusion — Lizzo's Weight Loss Is More Than Just Numbers
Lizzo's journey is not a before-and-after story — it is a story of holistic living, prioritising wellness, and advocating for mental health. The weight loss is not the goal or the focal point; it is the outcome of Lizzo's commitment to self-appreciation, consistency, and staying positive. There was no crash diet, no surgery, no shortcut — just two-plus years of patient, methodical work driven by genuine self-love.
She is showing everyone that good health is not universal in appearance, and that a transformation is most meaningful when it comes from within. Whether she is in the gym, on vacation, or clapping back at critics online, Lizzo's message remains exactly the same as it always was: love yourself enough to take care of yourself — on your own terms, at your own pace.
FAQs About Lizzo's Weight Loss
Did Lizzo use Ozempic or weight-loss medication?
No. Lizzo has publicly and emphatically denied using Ozempic or any weight-loss drugs. In July 2025 she shared before-and-after photos and listed her exact methods: training 3x a week, daily sauna and cardio, hiring a personal chef, eating in a calorie deficit, adding animal protein back into her diet, and cutting out sugary drinks and junk snacks.
How much weight has Lizzo lost?
Lizzo has released approximately 60 pounds since 2023 — reducing her body fat by 16% and her BMI by 10.5 points. She confirmed reaching her personal goal weight in January 2025 on Instagram — a number she had not seen since 2014.
Did Lizzo lose weight because of public criticism?
No. Lizzo's transformation is entirely self-motivated. She has stated multiple times that she is not trying to fit anyone else's beauty standards, and that her choices are driven entirely by what makes her feel strong, energised, and at peace with herself.
Is Lizzo still vegan?
No. Lizzo has moved away from strict veganism and reintroduced animal protein — including eggs, bone broth, and chicken — as part of her current nutrition approach. She still eats a largely plant-inclusive diet but no longer follows a strict vegan label.
What type of workout does Lizzo do?
Lizzo trains three times per week with circuit training (squats, kettlebells, jump rope, exercise ball), Pilates, cycling, and strength work. She also does daily cardio and sauna sessions, and incorporates pickleball, hiking, and beach walks as enjoyable active movement. (Sources: Today.com and Women's Health Magazine.)
Has Lizzo talked about mental health throughout this journey?
Extensively. Mental health was her original stated motivation for beginning to exercise consistently. She has discussed therapy, emotional processing, and using movement — especially Pilates — as a coping mechanism. She frames her physical transformation as a byproduct of emotional healing, not the other way around.
Disclaimer: Content on WellsyFit is for informational purposes only and does not replace professional medical advice. Always consult a healthcare provider.
