Lizzo is smaller. There is no point in pretending otherwise when her Instagram is currently a gallery of kettlebell swings and high-protein meal prep. But if you think this happened because she woke up one day in early 2024 and decided she hated her body, you haven't been paying attention.
The truth is way more complicated and, honestly, a lot darker than a simple fitness montage.
Most of the "Lizzo weight loss 2024" chatter focuses on the physical transformation—the 16% drop in body fat or the roughly 60–70 pounds she’s released since her "highest" in early 2024. But the math of the scale is the least interesting part of the story. This journey didn't start in a gym. It started in a state of "severe depression" and what she described as being "deeply suicidal" in late 2023 following a very public, very messy legal scandal and a wave of online harassment that would break most people.
The Weight Release vs. Weight Loss Debate
Lizzo doesn't usually say "weight loss." She calls it "weight release."
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It sounds like typical LA wellness-speak, but there’s a nuance there that matters. For her, "loss" implies you’re missing something you want back. "Release" is about letting go of things that don't serve you anymore. In her candid Substack essay from late 2025, she admitted she used her weight as a "protective shield" for years. When that shield started feeling more like a cage, she decided to move.
People love to scream "Ozempic!" the second a celebrity loses more than five pounds. Lizzo has been pretty blunt about this. She’s denied the injections repeatedly, even mocking the rumors on TikTok. She attributes the change to a two-year "slow burn" of habits that finally hit a visible tipping point in 2024.
What she actually does in the gym
You’ve probably seen the videos. It’s not just light stretching.
- Strength Training: She works with trainer Corey Calliet 3–5 times a week. We’re talking deadlifts, squats, and battle ropes. Building muscle was the priority because it "woke up her core" and gave her the stamina to survive a world tour without collapsing.
- The Pilates Pivot: This was her "gateway" back to movement when she was at her lowest mental point. She says Pilates was the first time she moved without feeling like she was punishing herself.
- Cardio as "Energy Management": It’s not just hours on a treadmill. It’s dance rehearsals, treadmill sprints, and even hiking or pickleball.
The "Anti-Inflammatory" Diet Shift
The biggest shock to fans wasn't just the weight; it was the fact that Lizzo stopped being vegan.
She was a vocal vegan for years, but she eventually realized she was doing it "the wrong way"—living on meat substitutes, cashews, and soy that left her bloated and exhausted. After some lab work and a trip to Japan that inspired her to experiment, she started adding animal protein back in.
She needed the energy. She needed to manage her GERD (acid reflux).
Her current day-to-day eating is almost aggressively disciplined. She’s famously rigid about her "4:59 PM dinner" rule. Because of her reflux, she stops eating early so her body can digest before she hits the sack. A typical day looks like scrambled eggs and chicken sausage for breakfast, a Thai chicken salad for lunch, and maybe turkey meatloaf with cauliflower mash for that very early dinner.
She also cut the "1,200 calories of Starbucks" she used to drink daily. That alone is a massive metabolic shift.
Why This Matters for the Body Positivity Movement
This is where things get sticky. A lot of people feel betrayed. They saw Lizzo as the ultimate "big girl" icon, and seeing her get smaller feels like a concession to a society that hates fat people.
Lizzo’s response? Body autonomy is body positivity.
In her 2025 essay, she talked about how plus-size women are being "erased" in the Ozempic era. She’s frustrated that stores are carrying fewer plus sizes again and models are getting thinner. But she also argues that she shouldn't have to stay at a certain weight just to be a political statement. She was tired of her talent as a musician being overshadowed by people arguing about her BMI.
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She’s still over 200 pounds. She still has "the same belly, same thighs, and rolls." She’s just a stronger, more high-performance version of herself.
Actionable Takeaways from the Lizzo Approach
If you're looking at her 2024 transformation and wondering how to apply it to your own life, stay away from the "diet hacks" and look at the structural changes she made.
- Prioritize Protein for Satiety: Shifting from a carb-heavy vegan diet to high-protein (eggs, chicken, salmon) helped her crush the "food noise" and binging cycles.
- The "Early Dinner" Hack: If you struggle with digestion or late-night snacking, the 5:00 PM cutoff is a game-changer for metabolic health.
- Find "Safe" Movement: Don't start with HIIT if you hate it. She started with Pilates because it felt mentally safe.
- Watch the Liquid Calories: You don't have to count every almond, but realizing that three coffee drinks can equal a full day's worth of calories is a massive "aha" moment.
- Mental Health First: She didn't get results until she started therapy and processed the "why" behind her habits.
The "Lizzo weight loss 2024" story isn't a miracle. It’s a 37-year-old woman who went through a traumatic year, hit rock bottom, and decided to rebuild her body from the inside out to survive the next chapter. It took two years to look like an "overnight" success.
Next Steps for You: To start your own "weight release" without burnout, try tracking your protein intake for three days. Aim for roughly 0.8 to 1 gram of protein per pound of your goal weight. This single shift often naturally reduces the urge to snack on processed foods, much like it did for Lizson.