Singer-songwriter Lizzo has always been open about her health journey, emphasizing self-love and balance. Over the years, she’s followed a wellness routine that prioritizes her physical and mental health without succumbing to societal pressures. Lizzo’s journey—marked by mindful eating, realistic goals and workouts that make her feel strong—offers valuable lessons for anyone looking to prioritize their health. With the help of weight loss experts, we’re diving deeper into why her approach works and how you can incorporate similar practices into your routine.
What has Lizzo said about her weight loss journey?
Since sharing her weight loss journey publicly across her social media platforms, the “Good As Hell” singer has faced speculations and accusations from fans. Some accused her of using weight loss drugs for expedited results. In an Instagram post on September 20, she shut down the speculation, writing, “When you finally get Ozempic allegations after 5 months of weight training and calorie deficit.”
On November 22, the “Good As Hell” singer was again met with a candid comments section after posting a series of Instagram images showing off her continued progress. “How you get skinny so fast ??” asked one user. “Yo Lizzie lost mad weight,” another added.
“Caloric restriction and weight training are two of the most important components to weight loss and maintenance,” explains Amy Lee, MD, Chief Medical Advisor at Lindora. “Frankly, it is something that one would have to do long term as long as they want to slow down weight regain.”
As we age, we lose muscle mass, which in turn affects our metabolism or the ability to burn calories. “Together, [a calorie deficit and weight training] create a balanced approach because the calorie deficit drives fat loss, while weight training enhances strength, metabolism and body composition,” adds Catherine Gervacio, RND, a registered nutritionist and diet consultant for WOWMD.
What Lizzo’s diet looks like: prioritizing protein and energy
Lizzo has been transparent about her new approach to eating. After transitioning from veganism in October, she now follows a balanced, high-protein diet. “After tests and research,” she said in a TikTok video, “I found that animal proteins helped me have more energy, lose weight and helped with my mental fog.” Her daily meals, which she often shares online, include lean proteins like grilled chicken and egg whites, fresh vegetables and homemade tea.
@lizzo 🫶🏾💕
♬ Bossa Nova / cafe / food comfortable with a guitar – MATSU
“Animal protein is a complete protein source, providing all essential amino acids that the body cannot produce on its own,” explains Gervacio. Different animal proteins additionally provide other essential nutrients. “Animal proteins such as ocean-caught fish can have higher levels of omega 3 which is great for brain health, [while] red meat has higher levels of B12 which is great for metabolism,” adds Dr. Lee.
This isn’t to say that a vegan diet isn’t healthy. However, Gervacio notes that “without proper planning, [it] may lack essential nutrients like vitamin B12, iron, omega-3 fatty acids and high-quality protein, leading to fatigue or deficiencies.”
So how do you incorporate more protein into your diet? “Have eggs and fruits or high-fiber bread for breakfast, or have some Greek yogurt with nuts and seeds,” advises Gervacio. “Include lean meats like chicken or turkey, or fish like salmon and tuna, along with salads or cooked vegetables, for lunch or dinner. Snacks can be protein-rich options like cottage cheese with high-fiber bread, hard-boiled eggs with salad greens, or beef jerky with fresh fruit.”
Lizzo’s favorite workouts: Building strength without stress
When it comes to exercise, Lizzo’s philosophy is about feeling good and healthy, not achieving a specific look. Her workouts range from intense weight training (as shown in the TikTok video below) and Pilates to jump rope and light treadmill walking sessions. She credits Pilates with helping her heal back pain and build core strength.
@lizzo Getting ready cus im definitely eating 3 plates tomorrow 🤪
“Pilates is one of my favorites as it not only can get your heart rate up but it has added resistant training and depending on the regimen, pilates on a reformer can help with stretch which can help with prevention of injuries,” says Dr. Lee. Additionally, it can help with alignment, posture and breathing, all supporting your back.
Meanwhile, jumping rope can help your heart. “Jumping rope is a high-intensity cardio workout [that] burns a significant number of calories. It improves cardiovascular fitness and strengthens the lower body and core,” says Gervacio. Additionally, Dr. Lee adds that jumping in general can help increase bone density, which improves balance.
As much as these exercises sound intense, Lizzo reminds her followers to never go overboard or “stress yourself out.” When it comes to cardio, she enjoys walking outdoors daily. “I like to walk because any stress, any anxiety, any tension, any anger that I’ve had in my body, I kind of forget about it by the time I’m done walking,” she said in a February TikTok video.
Self-Love over perfection: Lizzo’s body positivity message
As a body positivity advocate, Lizzo doesn’t aim for thinness. She embraces body fluctuations and views health as holistic. “The idea of body positivity has evolved into body neutrality,” she explained. For anyone struggling with body image, her advice is simple: prioritize health and happiness over external validation. And if you slip up, that’s okay, too.
“Following a healthy lifestyle is all about having a strong mindset,” says Gervacio. “This builds habits, and discipline and eventually becomes a part of your lifestyle. Focus on non-scale victories and celebrate improvements in energy, strength, mood, or how clothes fit, rather than just numbers on a scale.”
How to incorporate Lizzo’s tips into your routine
Lizzo’s slow and steady approach to weight loss is one of the healthiest ways to achieve lasting results. Here are some key takeaways from her journey:
- Start small: Incorporate easy habits like drinking more water or adding a short walk outside to your day.
- Find balance: Eat nourishing, high-protein meals most of the time, but don’t deprive yourself of your favorite treats.
- Be consistent: Choose workouts or fitness activities you enjoy to make movement sustainable.
- Focus on mental health: Address stressors and emotions that may affect your relationship with food and exercise. Rather than getting discouraged by weight fluctuations, understand that they’re natural and health is “multifaceted,” as Gervacio emphasizes.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
