Lizzo is smaller. There, I said it. If you’ve scrolled through Instagram or TikTok lately, you’ve seen the comments—the "Ozempic or coke?" jokes, the accusations of "betraying" the body positivity movement, and the general internet chaos that happens whenever a famous person changes their shape. But honestly, the noise usually drowns out what actually happened.
For the record, Lizzo weight release isn’t something that happened overnight in a doctor’s office with a magic pen. It’s been a slow-motion shift that’s been going on since at least 2023. She calls it a "weight release" rather than weight loss, mostly because her boyfriend, Myke Wright, asked her a simple question: "If you lost it, where did it go?" She decided she didn't want to lose anything; she wanted to win.
The Truth About the "Magic Shot" Rumors
Let’s get the elephant in the room out of the way first. Everyone wants to talk about Ozempic. In late 2024 and throughout 2025, the rumors hit a fever pitch. People saw the sharper jawline and the 60-pound difference and assumed she took the Hollywood shortcut.
Lizzo actually addressed this head-on. She posted a video using a Christoph Waltz audio clip from Django Unchained saying, "It's like a reward." The text overlay? "When you finally get Ozempic allegations after 5 months of weight training and calorie deficit."
She’s been pretty clear that while she doesn't judge people who use GLP-1 medications, her path was about grinding through a calorie deficit and lifting heavy things. She even pointed out that she’s "still a proud big girl" weighing over 200 lbs. To her, the "Ozempic boom" is actually kind of scary because she feels like plus-sized women are being "erased" from media and fashion.
Why She Stopped Being Vegan
This was a big one for the fans. For years, Lizzo was the poster child for the "vegan big girl." But in 2024, she started sharing "what I eat in a day as a former vegan" videos. Why the switch? Basically, she was tired.
She found that while she was vegan, she was eating a lot of processed "fake meats," rice, and bread just to feel full. It led to "brain fog" and low energy. During a trip to Japan, she reintroduced animal protein—mostly eggs and fish—and noticed she felt significantly better.
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Her current eating plan usually looks like this:
- High Protein: We’re talking egg white scrambles with cauliflower hash browns, grilled chicken, salmon, and buffalo chicken lettuce wraps.
- The Deficit: She’s been open about maintaining a calorie deficit of roughly 2,000–2,200 calories. For a touring artist who dances for 90 minutes a night, that’s actually a pretty disciplined number.
- Cutting Liquid Calories: She admitted to drinking up to 1,200 calories a day in Starbucks drinks alone before she got serious. Cutting that out was a massive lever.
The Workout: It’s Not Just "Dancing It Off"
You don’t get a 16% reduction in body fat just by doing some cardio. Lizzo’s trainer, Corey Calliet, has her on a legit athlete's schedule. It’s not just about "looking thin"; it’s about surviving the physical demands of her job.
If you’ve ever tried to play the flute while doing high-intensity choreography, you know you need some serious lung capacity. She hit a personal record of 45 minutes on the stairmaster—which is brutal—until her doctor told her to dial it back to protect her back.
Now, her routine is a mix. She does heavy strength training five days a week. We're talking squats, deadlifts, and kettlebell swings. She also added Pilates into the mix, specifically to help with chronic back pain and to "process pain through her body" during a period of deep depression in late 2023.
Body Positivity vs. Change
The most interesting part of the Lizzo weight release journey is the identity crisis it sparked online. People felt like if she wasn’t "the fat girl" anymore, she wasn't body positive.
Lizzo’s take is different. She told Women’s Health U.K. that body positivity has nothing to do with staying the same. To her, it’s the "radical act of daring to exist loudly." She’s very vocal about the fact that she still has rolls, she still has a belly, and she still has the same thighs. She’s just a "smaller version" of herself.
She’s also been incredibly vulnerable about the why behind the change. It wasn't just about the scale. She admitted to struggling with binge eating when she was stressed or anxious. She would eat until it physically hurt and then hide it. Overcoming that "food noise" was a mental health victory long before it showed up as a physical one.
Actionable Insights for Your Own Journey
If you’re looking at Lizzo and wondering what’s actually replicable for a normal person without a private chef, here’s the breakdown of the "Lizzo method":
- Focus on Body Recomposition: Don’t just chase a lower number. Lizzo focused on dropping body fat percentage (16% down) while building muscle. Muscle burns more calories at rest, which makes maintenance easier.
- Audit Your Liquids: If she could "release" weight by cutting out $15 worth of sugary coffee drinks, you probably can too.
- Mental Health First: She started Pilates not to get abs, but to heal her mind and her back. Exercise as therapy is more sustainable than exercise as punishment.
- The 1-2 Pound Rule: Her transformation took nearly two years. That’s roughly 0.5 to 1 pound a week. Slow is the only way it sticks.
- Protein is King: Whether you’re vegan or not, hitting a high protein target helps you feel full and keeps your muscles from wasting away while you're in a deficit.
The reality is that Lizzo is still the same artist, just with a bit more stamina and a different relationship with the kitchen. She’s proven that you can love your body and still want it to function differently. It’s not a betrayal; it’s just an evolution.
Next Step: Take a look at your current daily movement. Instead of a massive gym overhaul, try adding 10 minutes of walking after your biggest meal today to start building that "Lizzo-style" consistency.