Lizzo looks different. If you’ve scrolled through Instagram or caught her latest stage performances lately, you’ve probably noticed the shift. It isn’t just a subtle change; it is a full-on transformation that has everyone from casual fans to medical pundits talking. But if you ask the "Truth Hurts" singer, she isn't using the word "loss." She’s calling it a "weight release."
Honestly, the internet is obsessed with celebrity bodies, and when a figurehead of the body positivity movement changes her silhouette, people get loud. Some feel betrayed. Others are inspired. Most are just curious if those Ozempic rumors are actually true.
The Reality of the Lizzo Before After Transformation
For years, Lizzo’s brand was built on being "big, bold, and beautiful." She didn't just exist in a larger body; she celebrated it with high-energy choreography and skimpy stage outfits that challenged every industry standard. Then, around late 2023, things started to shift quietly.
It wasn't a sudden drop. It was a slow burn.
By January 2025, Lizzo took to social media to announce she had officially hit her "weight release goal." She shared that she hadn't seen the number on the scale since 2014. According to her own data, she lowered her BMI by 10.5 points and reduced her body fat by about 16% over a two-year period.
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But here’s the thing: she’s still plus-size. In her interview with Women’s Health UK, she was blunt about it. She said she still has the "same rolls, same belly, and same thighs," just a smaller version of them. This is a nuance often lost in the "before and after" clickbait. She isn't trying to become a size zero; she’s trying to survive the physical toll of a decade of touring.
Why the "Weight Release" Started in the First Place
Most people think this was about vanity. It wasn't. Lizzo has been incredibly open about the fact that her journey actually began during a period of severe depression in 2023. She described herself as "deeply suicidal" at her lowest point, facing legal battles and relentless online harassment that targeted her character and her physique.
She didn't start hitting the gym to get skinny. She started Pilates because she needed a way to move her body without it feeling like a punishment.
The Pilates Pivot
Lizzo worked specifically with Black women instructors to reclaim the practice. She used it as physical therapy—sometimes literally crying through the sessions—to process emotional pain. Eventually, that movement evolved into a more rigorous routine:
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- Strength Training: Lifting heavy weights 3 to 5 times a week to build muscle.
- Cardio Intervals: Treadmill sprints and HIIT to keep her stamina up for those two-hour flute-and-dance sets.
- Active Recovery: Hiking, pickleball, and long walks on the beach.
Addressing the Ozempic Allegations
You can’t talk about a celebrity losing weight in 2026 without mentioning GLP-1 medications. The "Ozempic Boom" is real, and Lizzo knows she’s the face of the speculation. She even leaned into it for Halloween, dressing up as a parody "LizzOzempic" box to troll the commenters.
But she has consistently denied using the drug.
In her Substack essay and various Instagram clips, she’s been pretty "IDGAF" about the rumors. Her response is basically: "I’ve been in a calorie deficit and training my ass off for five months. Why is that so hard to believe?" She attributes her results to a dedicated chef, a calorie deficit (ranging between 2,000 and 2,200 calories), and a total overhaul of her relationship with food.
What’s Actually on the Plate?
Lizzo was vegan for a long time, but she eventually "ditched the vegan life" after realizing it wasn't giving her the nutrients she needed. She admitted her vegan diet was often heavy on meat substitutes, bread, and cashew cheese. Now, she’s pivoted to a high-protein, whole-food approach.
A Typical Day of Eating
- Breakfast: Usually two scrambled eggs, chicken sausage, and a cauliflower hash brown.
- Lunch: A shredded Thai chicken salad or tuna-stuffed lettuce wraps.
- Dinner: Turkey meatloaf with cauliflower mash and green beans.
One interesting detail is that she eats dinner by 5:00 P.M. sharp. This isn't some "magic" weight loss hack; it’s because she suffers from GERD (gastroesophageal reflux disease). Eating early gives her body time to digest so acid doesn't roll up into her throat while she sleeps.
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The Body Positivity vs. Body Neutrality Debate
The biggest hurdle in the Lizzo before after narrative isn't the physical change—it’s the political one. Many fans felt like she was the last "safe space" for people who didn't want to change their bodies. When she slimmed down, some felt like she had abandoned the movement.
Lizzo’s take? "Body positivity has nothing to do with staying the same."
She’s moved toward a philosophy of body neutrality or "body normativity." Essentially, she wants her body to be the least interesting thing about her. She’s argued that the "Ozempic boom" is actually erasing plus-size people from the media, but she also maintains that she has the right to change her own physical form to feel better.
She’s still over 200 pounds. She’s still "objectively big." But she’s stronger, her heart is healthier, and she’s no longer using food as a "protective shield" against the world’s vitriol.
Actionable Insights from Lizzo's Journey
If you're looking at Lizzo’s transformation and wondering what’s applicable to real life, it’s less about the specific turkey meatloaf and more about the mindset.
- Prioritize Function Over Aesthetics: Lizzo focused on being able to finish a tour without her lungs giving out. When the goal is performance, the physical changes happen as a side effect.
- Manage Your Health Conditions First: Addressing her GERD by changing her meal timing was a major win. Health isn't just about weight; it’s about how your systems actually function.
- Movement as Therapy: If the gym feels like a prison, you won't stay. Find something like Pilates or hiking that serves your mental health first.
- Ignore the "Quick Fix" Pressure: Even with the best trainers and chefs, it took Lizzo two years to see significant "weight release." Consistency is boring, but it’s the only thing that actually moves the needle safely.
The story of Lizzo's transformation is still being written. It’s a complex mix of mental health recovery, physical discipline, and a very public fight to maintain her identity while her body changes. It reminds us that "loving yourself" doesn't mean you have to stay exactly as you are forever. It means having the autonomy to grow, shrink, and evolve on your own terms.