Lizzo has been candid with her fans about her journey toward improved health and fitness. From sharing her workout routines to discussing her evolving dietary choices, she has offered insights into her commitment to a balanced lifestyle. Here's a look into Lizzo's fitness routine and diet, emphasizing her focus on mental and physical well-being.
Embracing Change and Challenging Perceptions
Lizzo has made it clear that she's "not trying to escape fatness," emphasizing that she doesn't want to be thin. Instead, she told her followers that she's been "taking the physical part [of her career] more seriously" in recent months. She's always loved moving her body and is very holistically conscious when it comes to food, supplements, and thinking about her body and the environment. Lizzo is working on a 'new me' and shared an IG video of herself looking fit as she modeled her Yitty shapewear. In the clip, she shared that she’s looking to change things up. “New year, new me. You know how they say, 'Run don't walk?' Teleport, bitch," she joked. After modeling navy, burgundy and black sports bra and legging sets, Lizzo added, "We're putting ourselves first this year, you guys. You don't have to wait to feel like the best version of yourself. New year, new me in my Yitty."
Dietary Changes: A Focus on Protein and Balanced Nutrition
Lizzo has shared that changing her diet led to some weight loss. During a trip to Japan, she was impressed by how clean and delicious the food was, indulging in fresh sushi and fluffy eggs. She noted how good her body felt the next day. After research, she discovered that animal proteins helped her have more energy, lose weight, and helped with her mental fog.
Now, Lizzo eats egg white cups, a buffalo chicken lettuce wrap, and grilled chicken. She emphasizes the importance of balance, stating, "And if my body deserves comfort then my brain deserves comfort too."
Lizzo shared the breakfast, lunch, dinner, and snack that helped her reach her weight loss goal. “There’s a balance,” she said. “I think that’s what true health is.” She also opened up about her motivation to “release” weight. Longtime Lizzo fans know that she was vegan for years, but she admitted to Women’s Health that she ate mostly bread, soy, cashew cheese, and meat substitutes that made her feel lightheaded and bloated. “I wasn’t getting the nutrients I needed,” she said. So, she opted to transition to a more traditional, balanced diet that focuses on protein and produce. Her go-to breakfast is two scrambled eggs, chicken sausage, and a cauliflower hash brown. For lunch, she will usually have a shredded Thai chicken salad or lettuce wraps stuffed with tuna or sliced chicken breast. Dinner is often turkey meatloaf with cauliflower mashed potatoes and green beans. “I have GERD [gastroesophageal reflux disease], so my body needs time to digest food before I go to sleep, so acid doesn’t roll up to my throat,” she explained. If she’s feeling snacky, she’ll have low-sugar Greek yogurt with honey and blueberries or blackberries. She also enthusiastically indulges the occasional craving for a donut or chicken and waffles. “There’s a balance,” she said. “I think that’s what true health is.”
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In October 2024, Lizzo shared a video featuring everything she eats in a day as a former vegan. She starts her day with lemon water, followed by breakfast made of egg white cups, cauliflower hashbrowns, and fruit. Next up is a glass of okra water, a buffalo chicken lettuce wrap with some mustard, and homemade peach tea. For dinner, the singer opted for grilled chicken, asparagus, and carrots.
Exercise for Mental and Physical Well-being
Lizzo has always shared snippets on social media of herself doing a range of exercises, including running on the treadmill (while singing!) and Pilates. She told the Times that she’s currently focusing on workouts that make her feel good, stating, “I’m taking the time every day to put some love into my body. There is never a day when I regret taking a walk or doing some Pilates.” She also exercises five days a week.
In an Instagram video, she told followers how she’s been toning her arms. In the first clip, Lizzo squats in front of a lat pulldown machine. In the second one, she does the same exercise, but more quickly. "If you’re reading this… remember you can do ANYTHING you put ur mind to!" she captioned the video. She shared a video of her workout routine, using a cable machine, dumbbells, kettlebells, and battle ropes for her arms, before completing burpees with a Bosu ball (which she called "the bane of my existence") and jumping rope.
Most of all, Lizzo enjoys working out for the mental health benefits. "Once I started working out for mental health-to have balanced mental health or endorphins, so that I don't look at myself in the mirror and feel ashamed of myself, and feel disgusted with myself. My body is gonna change, everyone's bodies change. That's life."
Lizzo loves jump rope workouts. Jump rope workouts are a great way to sneak in some cardio wherever you are and can help build motor skills/agility while helping you lose fat and build muscle strength. In 2020, the singer shared a video of herself doing a jump rope workout outside while her personal trainer cheered her on. In addition to enlisting the services of Kelly Rowland's personal trainer Marvin Telp to create a consistent workout regimen, Lizzo also revamped her diet-one she shares with WH in the latest installment of our video series Fuel Like. With this in mind, the 36-year-old is now more honest than ever when it comes to how she feels about her body. Lizzo shared a video with some highlights of her circuit training workout, which consists of a series of exercises, including squats and weight lifting. She Does Circuit Training. “I do circuits. So I do three rounds of three to four different exercises about 12-15 times,” she explained. Lizzo's workout also incorporated moves with an exercise ball and a kettlebell.
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Addressing Ozempic Allegations and Embracing Body Neutrality
Lizzo has slammed Ozempic allegations. On September 20, Lizzo brushed off allegations that she was taking the semaglutide Ozempic for weight loss. She captioned an Instagram video of herself sighing into the camera, "When you finally get Ozempic allegations after 5 months of weight training and calorie deficit." She also hilariously joked about Ozempic rumors around Halloween, posting photos on Instagram of herself dressed up like a weight loss medication. On October 26, the singer, 36, posted photos in a Halloween costume parodying the diabetes drug Ozempic. The costume is a reference to a May episode of South Park, where Eric Cartman's doctor prescribes him Lizzo as a cheaper alternative to Ozempic or Mounjaro.
In recent months, Lizzo has shared that she’s moving into a more body-neutral mindset. According to Hillary Ammon, PsyD, a clinical psychologist at the Center for Anxiety & Women’s Emotional Wellness, body neutrality is an approach to body image that encourages people to simply respect their bodies as opposed to forcing positivity about them. Lizzo is less into trying to love her body every second and is more just accepting it. She stated, “I’m not going to lie and say I love my body every day. The bottom line is, the way you feel about your body changes every single day.” Lizzo told Vogue in 2020 that it would be "lazy" to label herself as only body-positive, saying, "I would like to be body-normative. I want to normalize my body."
Lizzo's Perspective on Weight and Health
Lizzo has always accepted fluctuations in her body. “I love every stage my body fluctuates to. The feats your body pulls off every day to function is iconic honestly love u.” Overall, Lizzo told the Times that she’s just being honest about where she’s at. "There are some days I adore my body, and others when I don’t feel completely positive," she said. Throughout her career Lizzo has shared details about her health journey, explaining that she’s not interested in doing anything dramatic. She’s been methodical, losing weight very slowly. She celebrated the results of that approach in January 2025, revealing on Instagram that she had reached her "weight release goal." She said on Instagram Jan. 25, “Today when I stepped on my scale, I reached my weight release goal. I haven’t seen this number since 2014! Let this be a reminder you can do anything you put your mind to. Time for new goals!”
Lizzo has been focusing on her health and protecting her 'peace' throughout the last year. In November 2023, Lizzo shared a bathroom selfie on Instagram and revealed that she was taking the time to prioritize herself. She’s Intentional About How She Talks About Her Weight and Weight Loss. While speaking with Jay Shetty on his podcast in April 2025, Lizzo explained that she considers her words carefully when it comes to weight. She uses the term "weight release" instead of "weight loss" to emphasize that the process is a mindful and slow shift for her body. She's proud to be an inspiration and that all she wants to do is inspire people to enjoy their bodies no matter what. She Doesn’t Exercise To Be Thin. When it comes to working out, being thin isn't Lizzo's end goal. She shared her own video and agreed with that sentiment wholeheartedly. She Starts Some Mornings With a Healthy Smoothie. Lizzo shared a video of her healthy morning routine in February 2024 and revealed that from time to time she likes to start the day with a smoothie made of cocoa energy powder, almond milk, banana and ice.
Fan Reactions and Lizzo's Confidence
Throughout her health journey, her fans seemed to notice her weight loss more than she did. In a post in late November, the singer shared a series of selfies, and fans were quick to point out how well her new fitness routine has been working. Though she doesn't always notice her weight loss progression, Lizzo continues to show love to and celebrate her body. Many of the comments spoke to how Lizzo's body was criticized at a heavier weight and remains a hot topic now that she's lost some. They celebrated her seemingly unwavering confidence through it all. She’s Confident in Everything She Wears. In May 2025, Lizzo shared a series of posts modeling swimwear form her brand Yitty. No matter what she had on, her attitude never wavered as she celebrated styles that cater to various body types and fashion styles.
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The Importance of a Calorie Deficit, Protein, and Strength Training
Pop superstar Lizzo is showing off her weight loss journey on social media and educating fans on how she did it. The self-described “former vegan” credits her weight loss success with three healthy habits: a high protein diet (with plenty of animal-based protein), a caloric deficit, and strength training. Lizzo credits a high protein diet (specifically involving animal-based protein) as a large part of her weight loss success. She explains how she transitioned back to animal-based protein and how it has affected her health. The singer describes how she was reintroduced to animal-based protein during a trip to Japan when a friend suggested she try a Japanese diet. She also credits a calorie deficit, which she’s maintained for the past five months. In addition to diet and calorie deficit, Lizzo has also been hitting the gym five days a week for strength training.