Lizzo, the chart-topping singer known for her body-positive message, has always been transparent about her health and fitness journey. While society often pressures individuals to pursue rapid weight loss, Lizzo has embraced a more balanced approach that prioritizes both mental and physical health. Through mindful eating, realistic goals, and fitness routines that make her feel strong, Lizzo is setting an example for anyone looking to transform their health without succumbing to fleeting trends.
Setting the Record Straight on Lizzo’s Weight Loss
Since publicly sharing her weight loss journey, Lizzo has faced questions and even accusations, with some fans speculating that she was using weight loss drugs like Ozempic. On September 20, she addressed these claims head-on in an Instagram post, saying, “When you finally get Ozempic allegations after 5 months of weight training and calorie deficit.”
In a world where quick fixes are often touted as the path to success, Lizzo’s approach to weight loss involves consistent effort and dedication rather than shortcuts. She’s open about the process, emphasizing that weight loss is a long-term commitment that involves both physical effort and a healthy mindset.
A Calorie Deficit and Weight Training: The Core of Lizzo’s Transformation
Dr. Amy Lee, Chief Medical Advisor at Lindora, explains that the key to sustainable weight loss is a combination of caloric restriction and weight training. “Caloric restriction and weight training are two of the most important components to weight loss and maintenance,” says Dr. Lee. “It’s something you would need to do long-term if you want to slow down weight regain.”
As we age, our muscle mass tends to decline, which can affect metabolism and the body’s ability to burn calories. By pairing a calorie deficit with weight training, Lizzo’s routine targets fat loss while also enhancing strength and metabolism.
Lizzo’s Diet: The Power of Protein
One of the most significant changes in Lizzo’s journey has been her shift from veganism to a high-protein diet. “After tests and research,” she explained in a TikTok video, “I found that animal proteins helped me have more energy, lose weight, and helped with my mental fog.” Lizzo now incorporates lean proteins like grilled chicken and egg whites into her meals, along with fresh vegetables and homemade tea.
According to Catherine Gervacio, a registered nutritionist and diet consultant for WOWMD, animal proteins are complete sources of protein, providing all the essential amino acids the body cannot produce on its own. “Animal proteins such as ocean-caught fish can have higher levels of omega-3, which is great for brain health, while red meat is rich in B12, which supports metabolism,” she explains.
While Lizzo’s shift to a high-protein diet has worked for her, Gervacio notes that a vegan diet can still be healthy with proper planning. However, without careful attention, vegan diets can lack essential nutrients like vitamin B12, iron, omega-3 fatty acids, and high-quality protein.
Lizzo’s Workout Philosophy: Building Strength Without Stress
Lizzo’s approach to exercise is focused on feeling good rather than achieving a specific aesthetic. Her workouts include a mix of weight training, Pilates, jump rope, and light treadmill walking. Pilates, in particular, has been a game-changer for Lizzo, helping her heal from back pain and build core strength.
“Pilates is one of my favorites as it not only increases heart rate but also incorporates resistance training,” says Dr. Lee. “It can also improve alignment, posture, and breathing, which supports the back.”
Jumping rope, on the other hand, is an intense cardio workout that strengthens the lower body, improves cardiovascular fitness, and increases bone density. According to Gervacio, jumping rope is also great for improving balance.
Lizzo reminds her followers that the goal isn’t to stress out about the process. “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 shared in a TikTok video.
A Message of Self-Love and Body Positivity
At the heart of Lizzo’s journey is her message of body positivity. She doesn’t aim for thinness; instead, she embraces the idea of body neutrality—prioritizing health and happiness over external validation. “The idea of body positivity has evolved into body neutrality,” she explained. Lizzo encourages her followers to focus on health rather than appearance and to accept that body fluctuations are a natural part of life.
For those struggling with body image, Lizzo’s advice is simple: focus on health and happiness over numbers on a scale. “Following a healthy lifestyle is all about having a strong mindset,” says Gervacio. “This builds habits and discipline, eventually becoming a part of your lifestyle. Focus on non-scale victories like energy levels, strength, mood, or how clothes fit rather than just the numbers on a scale.”
Key Takeaways from Lizzo’s Health Journey
Lizzo’s weight loss transformation is not about achieving perfection but about finding balance, consistency, and self-compassion. Here are some of the key takeaways from her approach:
Start small: Begin with simple habits like drinking more water or adding a short walk to your routine.
Find balance: Prioritize nourishing, high-protein meals while still allowing yourself to enjoy your favorite treats in moderation.
Be consistent: Choose workouts and activities that you enjoy to make physical activity sustainable.
Focus on mental health: Address the emotional factors that influence your relationship with food and exercise. Understand that weight fluctuations are normal and that health is multifaceted.
Lizzo’s journey shows us that long-term health isn’t about fast results—it’s about consistent, mindful practices that nurture both the body and mind. By embracing a balanced approach to food, fitness, and self-love, Lizzo has found a way to prioritize health while maintaining happiness, making her transformation not just inspiring but sustainable for the long haul.
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