Lizzo’s journey—commonly called her weight release rather than weight loss—has unfolded not as a one-dimensional drop in pounds but a layered, deeply personal evolution of body, mind, and narrative. Through candid sharing and small but impactful changes, she’s rewritten what transformation looks like for a generation.
A New Lexicon: “Weight Release” vs. Weight Loss
Unlike headlines that label her journey as weight loss, Lizzo reframes it. On Jay Shetty’s On Purpose podcast, she explained:
“The weight that is no longer on me is not just fat or physical… I released so much to get to this point… I’m not experiencing any loss. I’ve actually gained so much.” (eonline.com)
This semantic shift matters. It reframes the narrative toward empowerment, healing, and existential gain rather than deprivation.
The Slow and Steady Method: Patience Meets Process
Lizzo emphasizes that her journey wasn’t overnight. Reflecting on her progress in early 2024, she said, “I’ve been methodical, losing weight very slowly… it appears like it was overnight” when in reality the change was gradual (aol.com).
This aligns with behavioral science: sustainable change often comes from consistent small actions. Lizzo’s transparency in documenting workouts and meals reinforces that transformation isn’t always dramatic—even if it looks that way at first glance.
Milestone Achieved: What She Actually Gained (and Released)
In January 2025, Lizzo announced hitting her goal:
- BMI dropped by around 10.5 points
- Body fat reduced by approximately 16%
- Achieved scale reading unseen since 2014 (people.com)
Despite those metrics, she clarified that she doesn’t strive to be “thin” — and recognizes that societal labels (like BMI categories) often don’t capture individual reality. Her post even noted: “I will still be considered morbidly obese on the BMI… but I am happy.” (eonline.com)
The Practical Shift: Diet, Movement, and Mental Clarity
A Balanced Plate, Not Restriction
Lizzo broke from her long-term vegan diet, inspired partly by time in Japan, where diets are clean and balanced. She introduced animal proteins—like fish, eggs, and chicken—which helped curb mental fog and improve satiety (people.com).
Her typical meals might look like this:
- Breakfast: scrambled eggs, chicken sausage, cauliflower hash browns
- Lunch: Thai chicken salad or tuna/chicken wraps
- Dinner (before 5 p.m.): turkey meatloaf with cauliflower mash and green beans to manage GERD (financialexpress.com)
She also swapped sugary snacks and multiple Frappuccinos per day for lower-sugar options like Greek yogurt with berries and honey, and one protein-enhanced coffee (financialexpress.com).
Movement That Heals and Empowers
Lizzo isn’t chasing numbers on a scale. Instead, she moves out of gratitude for her body. She incorporated daily movement—Pilates to heal her back, strength training, long walks, rope jumping, circuit workouts, pickleball, and dancing (aol.com).
She shares realistic moments, like easing off a Stairmaster session when it became too much, reminding herself: “Don’t give up, just take it easier” (eonline.com).
Mental Shift: From Distraction to Alignment
Beyond diet and fitness, Lizzo highlights the importance of mental clarity. She moved away from coping through distraction—food, drinking, drama—and started focusing inward: caring for her body and mind intentionally (aol.com).
Addressing the Rumors: Ozempic and the Body Image Debate
Speculation swirled around whether Lizzo used Ozempic (a weight-loss drug). In June 2025, she admitted she had tried GLP‑1 medications briefly, but chose not to rely on them. Instead, she leaned into calorie counting and physical activity, saying,
“It’s just the science for me… Ozempic works because you eat less food… but if you can just do that on your own… it’s the same” (nypost.com).
Lizzo also acknowledged the challenges of existing in a large body, the scrutiny, and the shame—but insisted that whichever path someone chooses, it doesn’t diminish their effort or worth (yahoo.com).
Evolving Identity: Body Positivity to Body Neutrality
Over the years, Lizzo’s messaging has matured. Once a steadfast body positivity icon, she has embraced body neutrality—accepting that feelings fluctuate, and not every day is one of love. As she put it:
“I’m not going to lie and say I love my body every day… there are some days I adore my body, and others when I don’t feel completely positive.” (aol.com)
Her approach invites nuance—acknowledging discomfort without shame and celebrating progress without rooting worth in appearance.
Real-World Impact: Fans, Fashion, and Forward Momentum
Lizzo’s candidness has resonated. Fans cheered her transformations—even when she didn’t see them, remarking on her confidence and authenticity (yahoo.com).
She modeled shapewear and activewear from her Yitty brand, showcasing that transformation doesn’t mean erasure of identity, but a continuation of self-expression (news.com.au).
Her shifts in diet and mindset reflect a broader trend in wellness toward sustainability, balance, and mental health—rather than vanity-driven outcomes.
Conclusion: Releasing Weight, Gaining Perspective
Lizzo’s journey underscores that transformation is more than physical—it’s a reordering of mind, habits, and language. By leaning into slow, intentional choices, she reframed what “transformation” means, championed body neutrality, and invited us all to consider what it is we’re truly chasing when we chase change.
Next steps for readers inspired by Lizzo:
- Step into your own weight release—literal or metaphorical—through gradual shifts in habits.
- Redefine metrics for success beyond scales—focus on energy, strength, clarity, and joy.
- Embrace body neutrality: honor your physical self, but separate worth from shape.
Through transparency and resolve, Lizzo transformed not only her body, but the cultural conversation around health, confidence, and self-love.
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