Lizzo just hit a major milestone. Honestly, it’s the kind of thing that has the internet in a total tailspin. On January 25, 2025, she hopped on Instagram and told the world she finally reached her "weight release goal." She hadn't seen that number on the scale since 2014.
People are obsessed. They’re zooming in on her jawline and debating her gym clips like it’s a national security matter. But if you’ve been following the lizzo weight loss transformation over the last few years, you know this wasn't some "poof, it’s gone" celebrity magic trick. It was a slow, grinding, three-year process that involved a lot of sweat, some very loud public pushback, and a massive shift in how she actually eats.
The big switch from veganism to "whole foods"
For the longest time, Lizzo was the poster child for the "vegan glow." She’d post these incredible plant-based recipes, and for a while, it worked. But she recently got real about why she walked away from it.
During a June 2025 appearance on the Just Trish podcast, she admitted that being vegan was actually making her feel worse. She was living on "fake meats," bread, and rice. Basically, she was eating between 3,000 and 5,000 calories a day just to feel full because the processed vegan stuff wasn't hitting the spot.
Then she went to Japan.
Everything changed there. She tried fresh sushi and fluffy eggs and realized her body felt incredible the next morning. Now, she’s all about high-protein, whole foods. She’s eating beef, chicken, and fish. She told fans that eating real animal protein finally made her feel satiated, which stopped the constant snacking and the "food noise" that used to lead to binge eating.
The truth about the Ozempic rumors
You can’t talk about a celebrity losing weight in 2026 without someone screaming "Ozempic" from the digital rafters. Lizzo hasn't hidden from it. In fact, she’s been pretty blunt.
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She admitted she tried the GLP-1 medications. She’s tried everything. But she found that for her, the drugs weren't a long-term fix. She told podcast host Trisha Paytas that while Ozempic works by making you feel full, she wanted to achieve that same feeling through "mind over matter" and dietary changes.
"It’s just science for me—calories in versus calories out. Ozempic works because you eat less food. If you can do that on your own... it’s the same."
She even trolled the haters by dressing up as a parody "LizzOzempic" for Halloween. It was her way of saying: "I see what you're saying, but I'm the one doing the work."
Why she calls it a "weight release" instead of a loss
Lizzo is very particular about her words. She hates the term "weight loss." To her, losing something implies you’re sad it’s gone or you want it back. She told Jay Shetty on his On Purpose podcast that she calls it a "weight release" because she’s letting go of things that were heavy—emotionally and physically.
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She’s lost about 16% of her body fat and dropped her BMI by 10.5 points. That’s a huge shift. But she’s adamant that she hasn't "lost" her identity. She told Women’s Health UK that she’s just a "smaller version" of herself. She still has the rolls. She still has the belly. She’s still plus-size.
It’s a nuanced take on body positivity that some people find confusing. Can you love your body and still want to change it? Lizzo says yes. She’s not working out to fit a magazine’s "ideal" body type; she’s working out to fit her ideal body type.
The workout that actually moved the needle
It wasn’t just the food. She’s been hitting the gym five to six days a week for years now. Her routine isn't just cardio; it's heavy-duty functional training.
- Strength Training: We’re talking squats with medicine balls, deadlifts, and battle ropes. She’s building muscle, which she says helps her keep up with the insane physical demands of her world tours.
- Pilates: This has been a huge part of her core strength and posture. It’s lower impact but keeps her "snatched" in the midsection.
- Joyful Movement: She still dances, hikes, and plays pickleball. It’s not about "burning calories" anymore—it’s about "building capability."
A timeline of the transformation
The changes didn't happen overnight, which is why experts think it's more likely to stick.
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- Late 2022: The pivot began. She started sharing more gym videos but insisted it was for "mental health."
- 2023: She cut out alcohol and daily sugary Starbucks drinks. This was a turning point for her energy levels.
- 2024: The "intentional weight release" became visible. She told the New York Times she was being "methodical" and slow.
- January 2025: She hits her goal. A ten-year milestone.
What you can actually learn from this
Looking at the lizzo weight loss transformation, it's clear it wasn't a "crash diet" situation. If you're trying to make your own moves, her journey offers some pretty solid takeaways.
Stop focusing on the "perfect" diet like veganism or keto if it makes you feel like garbage. Lizzo found that "savory" breakfasts (like almond butter on toast or eggs) kept her fuller than sugary oats or smoothies.
Also, the mental work is just as big as the physical. She’s been very open about therapy and dealing with emotional eating. If you don't fix why you're eating, the gym won't matter much in the long run.
Finally, track your "non-scale victories." Lizzo talked about her knees feeling better and having more breath on stage. Those are the things that keep you going when the scale refuses to budge for a week.
To start your own version of a "weight release," focus on one small swap this week—maybe it's trading a sugary coffee for a savory breakfast or adding a 10-minute walk after dinner. It took Lizzo three years to see these results; give yourself the same grace to go slow.