Global superstar Lizzo has captivated fans and the media with her visibly transformed physique, celebrating a significant “weight release” journey rooted in holistic well-being rather than conventional weight loss. The Grammy-winning artist, known for her powerful advocacy of body positivity, recently shared that she achieved her initial health goals by January 2025, marking a methodical and consistent effort in her fitness and dietary approach. This shift highlights a deeper commitment to personal health, inspiring many with her transparent and empowering journey.
Lizzo’s transformation is not about conforming to societal beauty standards but about prioritizing her health, increasing energy, and enhancing physical performance for her demanding career. She emphasizes “non-scale victories” and refers to her progress as “weight release” rather than “weight loss,” underscoring a mindset focused on self-care and strength.
The Disciplined and Joyful Fitness Regimen
Central to Lizzo’s health journey is a disciplined yet enjoyable fitness routine, reportedly involving exercise five days a week. Her approach emphasizes strength training over prolonged cardio sessions, aiming to build muscle, boost metabolism, and enhance stamina.
A Blend of Strength, Cardio, and Flexibility
Lizzo’s workouts, often shared on social media, are dynamic and comprehensive. Her trainer, Corey Calliet, has incorporated circuits using various equipment and techniques:
- Strength Training: This includes exercises with dumbbells, kettlebells, battle ropes, and cable machines. She also incorporates bodyweight exercises like “superman” and weighted squats.
- Cardiovascular Work: Jump-rope intervals are a key component, known for their significant cardiovascular benefits. She also engages in indoor cycling on an exercise bike and power walking on a treadmill, sometimes setting her pace to her own hit songs.
- Mindful Movement: Lizzo integrates Pilates into her routine, specifically noting its benefits for healing her back. She often takes long walks, focusing on movement that she genuinely enjoys, stating, “There is never a day when I regret taking a walk or doing some Pilates!”
Lizzo’s commitment to varied workouts ensures her routine remains engaging and effective, supporting her high-energy performances.
The Strategic Dietary Shift: From Vegan to High-Protein
A significant game-changer in Lizzo’s journey has been her dietary evolution. While she adopted a vegan, plant-based diet in 2020, she later transitioned to a high-protein, calorie-conscious approach. This shift was influenced by a trip to Japan, where she found that incorporating animal-based proteins helped improve her energy levels and mental clarity.
Key Principles of Her Diet Plan
Her current dietary strategy revolves around a few core pillars:
- Calorie Deficit: Ensuring she consumes fewer calories than she burns is a fundamental aspect of her plan.
- High-Protein Intake: Lizzo now focuses on consuming adequate animal-based proteins like chicken, fish, and eggs.
- Whole Foods Emphasis: Her meals primarily consist of whole, unprocessed foods, minimizing sugary drinks and processed items. She openly discussed discovering she was consuming up to 1,200 calories daily just from large coffee drinks, which she has since reduced.
A Glimpse into Lizzo’s Daily Meal Plan
Lizzo has shared specific examples of her daily meals, showcasing a balanced and nutritious intake:
- Breakfast: Typically includes two scrambled eggs, chicken sausage, and cauliflower hash browns.
- Lunch: Often a rotation of shredded Thai chicken salad, tuna-stuffed lettuce wraps, or sliced chicken breast.
- Dinner: Consistently features turkey meatloaf with cauliflower mashed potatoes and green beans, often consumed by 5 p.m. to aid digestion and manage her gastroesesophageal reflux disease (GERD).
- Snacks: She opts for healthier choices like low-sugar Greek yogurt topped with berries and honey, and has replaced multiple Frappuccinos with a single vanilla protein coffee.
While disciplined, Lizzo also advocates for balance, admitting to occasional indulgences like chicken tenders with waffles or coconut cream-filled doughnuts, stating, “I think that’s what true health is.”
Addressing the Ozempic Speculation
Lizzo has also addressed rumors regarding the use of weight-loss drugs. While initially alluding to and even joking about Ozempic allegations, she later admitted to briefly trying Ozempic and other GLP-1 drugs. She clarified that these medications primarily curbed her appetite and emphasized that the underlying science is “calories in vs. calories out,” which she now manages through a “mind-over-matter” approach. She also stated her preference for trying her health journey “her way first” before considering cosmetic procedures.
By January 2025, Lizzo announced she had reached her initial “weight-release goal,” noting a 10.5-point drop in BMI and approximately 16% body fat loss since the dedicated phase of her journey began. Her inspiring journey continues to resonate with fans, demonstrating that sustained health transformations are achievable through consistency, a tailored approach, and a positive mindset.
