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Lizzo's Shocking 2025 Weight Release: How She Lost 16% Body Fat, Her High-Protein Diet, And The Truth About Ozempic

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The conversation surrounding Lizzo’s body and health journey reached a fever pitch in late 2024 and early 2025, culminating in the superstar hitting a major "weight release goal" she hadn't seen in over a decade. The Grammy-winning artist, long hailed as a champion of the body positivity movement, has been transparent about her shift toward an "intentional weight release journey" that began in 2023, but the results became undeniable in the new year. This transformation is not just physical; it represents a profound philosophical evolution in her approach to self-love, moving from body positivity to a more nuanced body neutrality.

As of this update on December 23, 2025, Lizzo has shared the most detailed look yet into her regimen, including a rigorous fitness routine, a strict high-protein diet, and a candid revelation that addresses the persistent rumors about pharmaceutical assistance. Her journey is a complex narrative that challenges the very movement she helped define, forcing a public dialogue about health, self-worth, and the pressures faced by plus-size women in the modern "Ozempic era."

Lizzo: A Quick Biography and The Evolution of Her Public Image

Before delving into the details of her weight release, it is essential to understand the context of the woman behind the headlines: Melissa Viviane Jefferson.

  • Full Name: Melissa Viviane Jefferson
  • Born: April 27, 1988 (currently 37 years old as of 2025)
  • Birthplace: Detroit, Michigan
  • Career Highlights: Lizzo rose to global fame with hits like "Truth Hurts," "Good as Hell," and "About Damn Time." She is a multi-Grammy Award winner, known for her powerful vocals, flute playing, and unapologetic self-love anthems.
  • Initial Public Stance: For years, Lizzo was the face of the body positivity movement, using her platform to encourage self-acceptance and challenge societal beauty standards for plus-size women.
  • The Shift: In 2023, she began referring to her efforts as an "intentional weight release journey," signaling a focus on health and mental well-being rather than external validation or conforming to traditional beauty standards.

The 5 Pillars of Lizzo's 2025 'Weight Release' Transformation

Lizzo's stunning physical transformation, which saw her drop a reported 16% of her body fat and achieve a weight milestone she hadn't seen since 2014, was the result of a highly structured and disciplined regimen. She has been unusually open about the specific steps she took, detailing her diet, exercise, and even her brief use of weight-loss medication.

1. The High-Protein, Whole Foods Diet

Lizzo overhauled her nutrition by focusing heavily on protein and minimizing "filler carbs." She attributes much of her success to a structured eating plan and professional guidance.

  • Protein Focus: Her diet now centers on high-quality, full animal-based proteins, including chicken, fish, and eggs. This shift was a notable change in her previous eating habits.
  • Whole Foods Emphasis: She prioritizes whole foods and nutrient-dense meals while actively minimizing empty calories and processed foods.
  • Professional Meal Prep: To maintain consistency and track her intake accurately, Lizzo hired a professional chef to help with meal preparation. This eliminated guesswork and ensured she met her nutritional goals daily.
  • Balanced Meals: Lizzo shared that her typical meals are balanced, focusing on a combination of protein, vegetables, and overall balance, which helped her meet her weight loss goals.

2. The Rigorous Fitness and Recovery Routine

Contrary to the belief that her results were solely diet-driven, Lizzo stressed that she "work[s] my ass off" in the gym. Her fitness routine is consistent and incorporates both high-intensity work and recovery.

  • Training Frequency: She commits to training three times per week with a focus on strength and conditioning.
  • Daily Cardio: Lizzo incorporates daily cardio sessions into her routine, a key component for burning calories and improving cardiovascular health.
  • Sauna Sessions: Daily sauna sessions are a non-negotiable part of her recovery and wellness regimen, aiding muscle recovery and general detoxification.
  • Consistency: The singer often shares snippets of her workouts on social media, demonstrating her commitment to regular physical activity, often exercising five days a week.

3. The Candid Ozempic Admission

In a move that stunned many fans and media outlets, Lizzo addressed the persistent rumors about her use of weight-loss drugs. In June 2025, during an appearance on the *Just Trish* podcast, she admitted to briefly using Ozempic.

Her statement was framed not as an endorsement, but as a frank admission about the difficulty of weight management in the public eye. She stated, “I’ve tried everything,” and justified the decision by saying, “It’s just the science, for me.” This revelation added a layer of complexity to her health narrative, acknowledging the societal pressure and the medical options available, even for those who champion self-acceptance.

From Body Positivity to Body Neutrality: Her New Stance

Perhaps the most significant aspect of Lizzo’s 2025 journey is the philosophical shift in her public platform. The artist has moved away from the often-demanding label of "body positivity" toward "body neutrality" or "neutral acceptance of her body in all its stages."

The Nuance of Body Neutrality

Body neutrality focuses on appreciating the body for what it can do, rather than what it looks like. For Lizzo, this shift means her self-worth is no longer tied to her size—whether she is larger or smaller. It allows her to pursue health goals without feeling like she is betraying her past advocacy.

She has stressed that her weight loss was an internal decision driven by mental health and physical fitness goals, not a reaction to external pressure. Her goal was to feel better and healthier, a personal journey that should be separate from her role as a cultural icon for self-acceptance.

Addressing the 'Ozempic Era' and Plus-Size Erasure

Lizzo has used her platform to highlight a critical issue arising from the widespread use of weight-loss medications like Ozempic: the "erasure" of plus-size women. In a candid essay, she expressed her complicated feelings, noting that as more people turn to rapid weight loss solutions, the visibility and acceptance of larger bodies in media and fashion are diminishing.

She argues that the focus should remain on self-acceptance and self-love, regardless of the number on the scale. Her intention is to show that a person can embark on a health journey while still advocating for the rights and visibility of all body types.

Lizzo's appearance at the 2025 Baby2Baby Gala alongside her boyfriend, Myke Wright, where she stunned in a curve-hugging sequin gown, was a powerful visual statement of her confidence and the success of her health journey. She continues to remind her fans that the "Truth Hurts," but the truth is also about personal evolution and prioritizing one's well-being.

lizzo before and after weight loss
lizzo before and after weight loss

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