Lizzo Reveals the Diet Change That Helped Her Lose Weight Without Ozempic

Yahoo

11 hours ago

As a four-time Grammy Award winner and fashion visionary with her inclusive shapewear brand Yitty, Lizzo has become a household name in the entertainment industry. The 'Truth Hurts' singer also speaks openly about body positivity not only in her lyrics, but in interviews and on social media, where she discussed her body confidence and weight loss journey. In a June 19 appearance on Trisha Paytas's podcast Just Trish, Lizzo opened up about the weight loss strategies that have worked for her—plus the ones she's opted out of.
In a September 2024 Instagram post, Lizzo shared a video with the caption, 'When you finally get Ozempic allegations after 5 months of weight training and calorie deficit,' addressing fans' questions on whether the type 2 diabetes drug played a role in her health journey.
In the Just Trish episode, Lizzo and Paytas discussed losing weight with Ozempic. Paytas said that pregnancy has prevented her from trying it, but after she gives birth to her third child she would consider using the medication. Paytas then asked Lizzo if she's ever tried any weight loss medication.
"I've tried everything,' Lizzo responded. 'It's just the science for me: calories in, versus calories out. Ozempic works because you eat less food. That's it. It makes you feel full. So if you can just do that on your own and get mind over matter, it's the same.'
Swapnil Patel, MD, MHCM, FACP, Vice Chairman of the Department of Medicine at Hackensack Meridian Jersey Shore University Medical Center, says that although medications can be helpful, nutrition plays a big role in weight loss.
'Many people are surprised by how much impact nutrition alone can have on their hunger, energy and weight when they shift toward higher-quality, whole foods,' says Dr. Patel. 'While medications can be a helpful tool for some, especially those with underlying metabolic conditions, others find that simplifying their eating habits and tuning in to natural hunger cues is more sustainable long-term. The key is keeping to what works for each individual's body and life.'
While Lizzo seems to generally follow a 'calories in, calories out' mindset, she's also adjusted her diet to make sure she's getting enough satiating calories vs. empty calories. Lizzo shared that while following a vegan diet in the past, she often didn't feel full despite consuming a high number of calories.
'When I was vegan, I was consuming a lot of fake meats," Lizzo said. "I was eating a lot of bread. I was eating a lot of rice. And I had to eat a lot of it to stay full. But really, I was consuming like 3,000 to 5,000 calories a day.'
She also opened up about the hidden calories and additives in foods that appeared healthy.
'We live in a society that makes super calorically-dense food and they hide it," Lizzo said. "So you're eating something that's small and you think, 'Oh yeah this is a healthy little protein bar.' It'll be like 300 calories and filled with all this fake sugar and weird s--- that f---- you up on the inside that you're not even aware of. Then you'd still be hungry.'
On the podcast, Lizzo shared that she followed a diet around plant foods for a decade before incorporating meat and seafood back into her diet. 'I think I was plant-based for like 10 years,' Lizzo said. 'And then really vegan from 2020 to 2023.'
While switching to a new dietary routine after so many years may seem difficult, Lizzo not only made the change, but found it helpful in kick-starting her weight loss. 'When I started actually eating whole foods and eating beef and chicken and fish, I was actually full and not expanding my stomach by putting a lot of like fake things in there that wasn't actually filling me up,' Lizzo said.
'When someone transitions from a highly-processed diet to one based on whole, minimally-processed foods, it can have a profound impact on their overall wellbeing,' says Dr. Patel. 'Whole foods are naturally richer in fiber, protein and essential nutrients—all of which support steadier blood sugar levels, more sustained energy and improved satiety.'
If you've found yourself struggling to feel full with seemingly healthy meals, a whole food diet could help.
'Whole foods tend to be more satiating because they're higher in fiber, water and volume that promote a sense of fullness,' says Dr. Patel. 'Additionally, they often require more chewing and digestion, triggering satiety hormones like GLP-1 and peptide YY. In contrast, ultra-processed foods are designed to be hyper-palatable and easy to over consume. They often bypass the body's natural satiety signals, which can lead to eating more without feeling full.'
Rather than focusing on weight loss, Lizzo has said she's on a 'weight release' journey—a 'very intentional' term that she said more accurately ecompasses the holistic changes she's making without negatively impacting her younger fans.
"My man, he's so funny,' said Lizzo of her boyfriend Mike Wright, as reported by People. 'He was the one that brought it to my attention at first. Because at first I was like, 'Oh my gosh I lost five pounds' and he was like, 'Where did it go?' It's like, I don't think I want to lose anything. I think I want to win. I think I want to gain.'
And in a January 2025 Instagram post, Lizzo shared that she reached her goal, reducing her body fat by 16 percent and lowering her body mass index (BMI) by 10.5 points. 'I did it,' she wrote. '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!'
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.