The 5 Shocking Secrets To Lizzo's 'Weight Release' Transformation: Diet, Fitness, And The Ozempic Truth

The journey of Lizzo's body transformation has been one of the most talked-about topics in celebrity news, sparking intense curiosity and debate across social media. As of December 2025, the Grammy-winning superstar has not only achieved what she calls her personal "weight release goal" but has also been remarkably candid about the complex methods and philosophy behind her change, pushing back against the narrative that health and body positivity are mutually exclusive concepts. Her transformation—which she prefers to call a "release" rather than a "loss"—is a carefully balanced combination of intense physical training, a major dietary overhaul, and a surprising medical admission that has only recently come to light, revealing the full picture of her commitment to a healthier lifestyle.

The singer, whose real name is Melissa Viviane Jefferson, has consistently used her platform to champion the body positivity movement, making her recent physical changes a subject of intense scrutiny from both fans and critics. While she maintains that the movement is about the radical act of daring to exist loudly at any size, she has been open about her desire to improve her physical health. The details of her regimen, which began in 2023, include a high-protein diet, consistent exercise, and a brief but significant use of a controversial weight-loss drug, all of which contributed to her shedding 16% of her body fat.

Lizzo: Full Biography and Profile

Lizzo, born Melissa Viviane Jefferson, is a multi-talented American singer, rapper, songwriter, and actress known for her powerful vocals, flute playing, and messages of self-love and empowerment.

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• Full Name: Melissa Viviane Jefferson
• Stage Name: Lizzo
• Date of Birth: April 27, 1988
• Age (as of December 2025): 37 years old
• Birthplace: Detroit, Michigan, US
• Hometown (Childhood): Moved to Houston, Texas, at age 10
• Primary Occupations: Singer, Rapper, Songwriter, Flutist, Actress
• Key Themes: Body Positivity, Self-Love, Empowerment
• Career Start: Began her "intentional weight release journey" in 2023

The Diet Overhaul: High-Protein, Whole Foods, and Meal Prep

Lizzo’s significant physical change is largely attributed to a disciplined and intentional shift in her nutrition, moving away from her previous vegetarian/vegan-focused diet to a high-protein, whole-food approach. This strategic dietary change was a cornerstone of her "weight release" journey, which she celebrated as hitting its goal in January 2025.

The Return of Animal Protein

One of the most notable changes was the reintroduction of animal protein into her meal plan. Previously, Lizzo had experimented with vegan and vegetarian diets. However, to support her new fitness goals and muscle development, she began focusing on full animal-based proteins. These included sources like chicken, fish, and eggs, which are essential for satiety and muscle recovery after intense workouts.

Her meal plan, designed for balance and high nutritional value, focuses on three main dishes a day. She shared that her meals are packed with protein and vegetables.

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• Breakfast: Often includes a high-protein, energy-boosting meal.
• Lunch: Balanced meal centered around lean protein and a large serving of vegetables.
• Dinner: Focused on whole foods, minimizing "filler carbs"—empty calories from processed foods—in favor of complex carbohydrates and healthy fats.

To ensure consistency and accountability, Lizzo hired a professional chef to assist with meal preparation. This step was crucial for tracking her intake and maintaining the strict regimen needed to achieve her goals, eliminating the guesswork and temptation of quick, unhealthy options.

The Fitness Commitment: Training, Cardio, and Sauna Therapy

Lizzo has repeatedly stated that her transformation is a result of "working her ass off," highlighting a comprehensive and intense fitness routine that goes far beyond simple cardio. Her regimen is structured and consistent, focusing on building strength and endurance.

A Structured Training Schedule

The singer commits to training three times a week. This structured approach, likely involving resistance training and weightlifting, is key to her reported success in shedding 16% of her body fat. Resistance training is vital for preserving muscle mass while losing weight, leading to a more toned physique.

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In addition to her three weekly training sessions, Lizzo incorporates daily cardio. Cardio is a necessary component for burning calories, improving cardiovascular health, and boosting overall stamina—essential for a performer who spends hours on stage.

The Power of Sauna and Recovery

An often-overlooked element of her routine is the daily use of a sauna. Sauna therapy is a popular recovery tool, believed to help with muscle soreness, detoxification, and relaxation. By incorporating a daily sauna session, Lizzo emphasizes the importance of recovery in a demanding fitness schedule.

This combined approach—structured weight training, daily cardio, and consistent recovery—demonstrates a holistic commitment to a healthier, more active lifestyle, which is the core message she shares with her fans.

The Ozempic Debate: Lizzo’s Surprising Admission

In a candid and highly-publicized interview in June 2025, Lizzo addressed the swirling rumors and speculation surrounding her rapid "weight release," making a surprising admission that provides a crucial piece of context to her journey.

"I've Tried Everything"

While Lizzo has been a vocal critic of the "Ozempic boom" and the societal pressure leading to the "erasure" of plus-sized women, she revealed that she briefly used Ozempic, a GLP-1 receptor agonist primarily prescribed for Type 2 diabetes but widely used for weight loss.

She justified the use by stating, "I've tried everything... It's just the science, for me." This statement highlights the complexity of her personal health journey, indicating that her transformation was not solely due to diet and exercise but was also aided by medical intervention. This revelation sparked a fresh wave of discussion about the role of weight-loss medication in a culture that simultaneously promotes body acceptance and pressures for thinness.

Lizzo's transparency about using the medication, even briefly, is a significant part of the current narrative. It reframes her success as a combination of intense lifestyle changes—the high-protein diet, the consistent training, and the use of modern medical science.

Lizzo's Philosophy: Releasing Weight vs. Body Positivity

Despite her physical transformation, Lizzo remains a staunch advocate for the body positivity movement, insisting that her personal health journey does not contradict her core message. She views her change as a personal choice for health, not a surrender to societal pressure.

The "Weight Release" Mindset

Lizzo consciously uses the term "weight release" instead of "weight loss," a semantic choice that reflects a more positive, intentional, and less restrictive mindset. She emphasizes that the body positivity movement is not about staying the same size forever; rather, it is about the freedom to exist and be happy in your body at any given time.

She has openly stated that she is determined not to let criticism affect her, affirming, "It's okay to release weight. It's okay to gain weight after you've released weight." This message of radical self-acceptance and fluidity ensures her platform continues to support women at every stage of their personal health journey.

In the end, Lizzo’s transformation is a multifaceted story of dedication, dietary restructuring, intense physical work, and a brief nod to medical advancement. Her success is a testament to consistency, but her willingness to share the full, complicated truth—including the controversial details—is what makes her story so compelling and relevant in the current health landscape.