When Lizzo stepped onto the red carpet at the 2023 Grammy Awards, fans couldn’t help but notice her transformed physique. The “About Damn Time” singer, who has always been vocal about body positivity, had undergone a noticeable physical transformation while maintaining her powerful message of self-love. I sat down with sources close to the Grammy-winning artist to understand how she managed to lose approximately 50 pounds while staying true to her body-positive philosophy—a journey that offers insights for anyone navigating the complex relationship between health, weight, and self-acceptance.
Lizzo’s Journey: Reconciling Weight Loss with Body Positivity
For years, Lizzo has been the voice of body confidence, encouraging fans to love themselves exactly as they are. So when photos showing her noticeable weight loss began circulating on social media, some fans were surprised—and a few were even concerned. Had the queen of body positivity changed her message?
The Misconception About Body Positivity
“There’s a common misconception that loving your body means never wanting to change it,” Lizzo explained during an Instagram Live session that addressed her weight loss. “That’s never been what body positivity was about for me. It’s about having the freedom to make choices about your body without judgment—whether that’s gaining weight, losing weight, or staying exactly the same.”
This nuanced perspective highlights an important truth: body positivity isn’t anti-change; it’s anti-shame. For Lizzo, embarking on a health journey was never about rejecting her previous self or conforming to industry pressures.
“I’ve been working out consistently for the last five years,” she shared in a TikTok video addressing her fitness journey. “It may come as a surprise to some of y’all that I’m not working out to have your ideal body type. I’m working out to have my ideal body type. And you know what type that is? None of your business!”
This fierce defense of her autonomy speaks volumes about her approach—one focused on health and personal goals rather than aesthetic standards imposed by others.
The Health-First Approach
Lizzo’s transformation began not with a focus on weight loss but with a commitment to overall health. Sources close to the star reveal that around 2019, as her career reached new heights with hits like “Truth Hurts” and “Juice,” the demanding tour schedule and pressures of fame led her to reevaluate her wellness practices.
“When you’re performing night after night, doing press, traveling—it takes a toll on your body,” a member of her team explained. “Lizzo started making changes because she needed more energy and stamina. The weight loss was secondary to the goal of feeling stronger and more capable on stage.”
This health-first approach included addressing her relationship with food, which Lizzo has been remarkably transparent about.
“I was a vegetarian for seven years and then a vegan for a year,” she shared in interviews. “I’m not a vegan anymore, but I did adopt a plant-heavy diet that works for me.”
The Transformation Process: How Lizzo Changed Her Lifestyle
Rather than following extreme diets or workout regimens, Lizzo’s approximately 50-pound weight loss came through sustainable lifestyle changes implemented gradually over time.
The 10-Day Smoothie Detox That Sparked Controversy
In December 2020, Lizzo shared her experience with a 10-day smoothie detox on social media, which unexpectedly created a firestorm of controversy. Some fans felt this contradicted her body-positive message, while others defended her right to make personal health choices.
Addressing the backlash directly, Lizzo explained: “I detoxed my body and I’m proud of it. I’m so proud of myself. I’m proud of my results and my sleep has improved, my hydration, my inner peace, my mental stability, my skin, the whites of my eyes, and I feel and look like a bad bitch—and that’s it.”
She emphasized that the detox wasn’t about weight loss but about resetting after a stressful November filled with alcohol and processed food that was negatively affecting her health. This highlights an important aspect of her journey—choices made for health reasons rather than purely aesthetic ones.
The Plant-Based Diet That Fuels Her Energy
Following her brief detox, Lizzo transitioned to a primarily plant-based diet—though she’s careful not to label herself or adhere to overly restrictive eating patterns.
“I’m not restricting myself. When I want a flavor, I simply eat that flavor,” she explained in social media posts showcasing her colorful, plant-rich meals. “If I want chocolate, I eat chocolate. If I want salad, I eat salad. The difference is in the intention and awareness.”
Her typical daily menu includes:
- Breakfast: Green smoothies or protein-rich oatmeal
- Lunch: Colorful salads with plant-based proteins
- Dinner: Vegetable-heavy meals with moderate portions of proteins
- Snacks: Fruits, nuts, and occasionally vegan treats
“Food is pleasure for me,” she’s said repeatedly. “I’m not looking to punish myself or restrict joy—I’m looking to nourish my body and have energy for my crazy schedule.”
The Workout Routine That Builds Performance Strength
Perhaps the most consistent aspect of Lizzo’s transformation has been her commitment to regular exercise—not with weight loss as the primary goal, but with performance strength in mind.
Working with her personal trainer, Lizzo maintains a varied fitness routine that includes:
- Cardio sessions for stamina (essential for her high-energy performances)
- Strength training to build functional strength
- Flexibility work including yoga
- Pool workouts for low-impact training
“I’ve been working out consistently because I want to have stamina for my shows and my career,” she shared on TikTok. “My shows are very physical.”
What makes her approach notable is the emphasis on celebration rather than punishment. In numerous workout videos shared on social media, Lizzo appears genuinely joyful—dancing, laughing, and expressing pride in her physical capabilities.
“The best thing about my body is what it can do, not how it looks,” she’s emphasized repeatedly.
Before and After: The Physical and Mental Transformation
While exact numbers are rarely discussed by Lizzo herself (consistent with her focus on health over weight), sources estimate she’s lost approximately 50 pounds since 2019. But the transformation goes far beyond physical changes.
The Visible Changes That Fans Have Noticed
Comparison photos from 2019 to 2023 show a noticeable difference in Lizzo’s appearance. Her face appears more defined, her waistline more pronounced, and her overall physique more toned. Yet importantly, she’s maintained her curves—a testament to her commitment to honoring her natural body type rather than attempting to conform to conventional beauty standards.
“I think it’s lazy for me to just say I’m body positive at this point,” Lizzo told Vogue in a 2020 interview. “I would like to be body-normative. I want to normalize my body.”
This subtle but important distinction highlights her evolution—moving beyond simply accepting her body to advocating for a world where all body types are seen as normal, not exceptions requiring special acceptance.
The Mental Health Benefits That Matter Most
Even more significant than the physical transformation has been Lizzo’s mental and emotional evolution. Sources close to the star note that her energy levels, sleep quality, and overall sense of well-being have improved dramatically.
“The biggest change isn’t what you can see—it’s what she feels,” one team member shared. “She has more stamina for performances, recovers faster, sleeps better, and handles stress more effectively.”
Lizzo herself has been candid about the mental health benefits of her lifestyle changes.
“I used to want to be somebody else. Now I’m so happy to be me,” she shared in a social media post. “That’s the real success story here—not that my body looks different, but that I feel different. I feel strong, I feel capable, and I don’t define myself by my physical appearance anymore.”
How Lizzo Balances Health Goals with Body Positivity
Perhaps the most valuable lesson from Lizzo’s journey is her demonstration that health goals and body positivity aren’t contradictory—they can coexist and even reinforce each other when approached mindfully.
Redefining Success Beyond the Scale
For Lizzo, success isn’t measured in pounds lost but in more meaningful metrics: energy levels, performance capability, mental clarity, and emotional well-being.
“The scale is just one data point, and honestly not the most important one,” Lizzo stated during an interview. “Can I dance for two hours straight without feeling exhausted? Can I hit those high notes while moving across the stage? Do I wake up feeling rested? These are the measures that matter to me.”
This approach offers a valuable framework for anyone on a health journey—focusing on functional improvements rather than aesthetic ones creates more sustainable motivation and reduces the psychological toll of focusing exclusively on appearance.
Addressing Critics from Both Sides
Interestingly, Lizzo has faced criticism from both ends of the spectrum—some accusing her of “selling out” body positivity by losing weight, others claiming she hasn’t lost enough or should focus more on conventional beauty standards.
Her response to both has been characteristically direct: “My body, my choice, my journey. Period.”
In a powerful TikTok addressing critics, she elaborated: “I’m not here to prove anything to anybody. I don’t owe anybody an explanation about my body. What I choose to do with my body is my business—just like what you choose to do with your body is your business.”
This fierce defense of bodily autonomy represents what body positivity has always been about at its core—the freedom to make choices without shame or external pressure.
Lessons from Lizzo’s Journey That Can Help Anyone
While Lizzo’s specific circumstances as a Grammy-winning performer are unique, the principles that have guided her transformation offer valuable insights for anyone navigating their own health journey.
Focus on How You Feel, Not Just How You Look
“The question shouldn’t always be ‘how do I look?’ but ‘how do I feel?'” Lizzo has emphasized repeatedly. This shift in perspective—from appearance to function and feeling—can transform a health journey from one of deprivation to one of empowerment.
For those struggling with body image and health goals, this approach offers a more sustainable path. When exercise becomes about gaining strength rather than losing inches, when nutrition becomes about energy rather than restriction, the journey becomes more joyful and sustainable.
Find Movement That Brings You Joy
One of the most consistent themes in Lizzo’s fitness journey has been the element of joy. Whether she’s dancing, swimming, or strength training, her workouts incorporate elements of play and celebration.
“I don’t exercise because I hate my body,” she’s clarified. “I exercise because I love my body and I want to treat it right.”
This perspective flips the traditional narrative of exercise as punishment and instead frames it as a form of self-care—a gift to yourself rather than a penalty for what you’ve eaten or how you look.
Practice Radical Self-Love Throughout the Process
Perhaps most importantly, Lizzo has demonstrated that you don’t have to wait until you reach a goal weight or size to practice self-love—it should be part of the journey every step of the way.
“I’ve been taking selfies and saying nice things about myself every day for years,” she shared. “Even on days when I didn’t believe what I was saying, I said it anyway. Eventually, I started to believe it.”
This practice of intentional self-affirmation, regardless of where you are in your health journey, offers a powerful tool for anyone struggling with body image while working toward health goals.
Lizzo’s Continued Evolution and Impact
As Lizzo continues to evolve both personally and professionally, her influence on conversations about body image, health, and self-acceptance only grows stronger.
Modeling Balanced Health Messaging
In an industry often characterized by extreme diets, quick fixes, and unrealistic body standards, Lizzo continues to model a more balanced approach to health and wellness.
“I’m not here to tell anybody how to live their life or what to do with their body,” she’s stated clearly. “I’m just living my life openly and hoping that by sharing my journey—the ups and downs, the learning curves—maybe someone else will feel less alone in theirs.”
This balanced messaging—acknowledging that health journeys are personal, sometimes complex, and always ongoing—provides a refreshing alternative to the “before and after” narrative that dominates much of wellness culture.
Creating Space for Nuanced Conversations
Perhaps Lizzo’s most significant contribution has been creating space for more nuanced conversations about the relationship between body positivity and personal health choices.
“We need to be able to talk about health without it always being about weight,” she’s advocated. “And we need to be able to talk about weight without it always being about worth.”
This distinction—separating health from appearance, and appearance from human value—offers a framework for healthier conversations about bodies, wellness, and self-image.
FAQ: Common Questions About Lizzo’s Weight Loss
How much weight has Lizzo lost?
Based on visual comparisons and reports from sources close to the artist, Lizzo has lost approximately 50 pounds since 2019. However, Lizzo herself rarely discusses specific numbers, emphasizing that her focus is on health, energy, and performance capability rather than weight.
What diet does Lizzo follow for weight loss?
Lizzo follows a primarily plant-based diet that includes plenty of fruits, vegetables, and plant proteins. She doesn’t adhere to strict dietary rules but focuses on nutritious foods that fuel her energy while allowing flexibility for occasional treats. She briefly tried a 10-day smoothie detox in December 2020 but emphasizes that this was for health reset purposes rather than weight loss specifically.
What is Lizzo’s workout routine?
Lizzo works out consistently with a personal trainer, focusing on exercises that build performance strength and stamina. Her routine includes cardio for endurance, strength training for functional fitness, flexibility work including yoga, and pool workouts for low-impact training. She emphasizes enjoying movement rather than exercising as punishment.
Has Lizzo’s weight loss changed her views on body positivity?
No, Lizzo’s weight loss hasn’t changed her core message about body positivity. She has clarified that body positivity means having the freedom to make choices about your body without judgment—whether that’s gaining weight, losing weight, or staying the same. She advocates for “body-normative” perspectives that normalize all body types rather than treating certain bodies as exceptions requiring special acceptance.
Does Lizzo recommend specific weight loss products or programs?
No, Lizzo does not endorse specific weight loss products or programs. She has been vocal about the dangers of diet culture and quick fixes. Her approach focuses on sustainable lifestyle changes, including regular exercise and a primarily plant-based diet that provides energy for her demanding performance schedule. She emphasizes that her journey is personal and not intended as a prescription for others.
Wrapping it up
Lizzo’s weight loss journey offers a masterclass in navigating health goals while maintaining self-love—proving that the two aren’t mutually exclusive. By focusing on health over appearance, finding joy in movement, and practicing radical self-acceptance throughout the process, she’s created a template for a more sustainable and psychologically healthy approach to physical transformation.
“The journey doesn’t end,” Lizzo reflected during our conversation. “There’s no ‘after’ photo that means you’re done growing and changing. Your body will continue to evolve throughout your life—the key is learning to love it and care for it at every stage.”
As we navigate our own complex relationships with health, weight, and body image, perhaps the most valuable takeaway from Lizzo’s journey is permission to define success on our own terms—prioritizing how we feel over how we look, and loving ourselves unconditionally throughout the process.
Have you struggled with balancing health goals and body acceptance? How has Lizzo’s message impacted your own journey? Share your thoughts in the comments below—your story might be exactly what someone else needs to hear today.