If you’ve scrolled through Instagram or TikTok lately, you’ve probably seen the side-by-sides. The internet is currently obsessed with the Lizzo before and after photos that hit the timeline in early 2025, and honestly, the change is pretty jarring. But it isn't just about a dress size or a jawline.
There's a lot of noise out there. People love to jump to conclusions, screaming "Ozempic!" the second a celebrity looks slightly different. With Lizzo, the story is actually a lot more technical—and a lot more human—than a quick fix.
What Really Happened with the Lizzo Before and After Transformation?
Basically, Lizzo didn’t just wake up one day and decide to "get thin." In fact, she’s been pretty vocal about the fact that she still identifies as a big girl. In a raw interview with Women's Health UK in late 2025, she described her current physique as just a "smaller version" of herself. She still has the rolls. She still has the belly. But the data she shared tells a very specific story of a two-year grind.
In January 2025, she posted a major update that stopped everyone in their tracks. She had reached a "weight release goal" that she hadn't seen since 2014. The stats? A 16% reduction in body fat and a 10.5-point drop in her BMI.
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That’s not a weekend detox. That’s a massive physiological shift.
Breaking Down the "Weight Release"
You’ve noticed she calls it "weight release" instead of weight loss, right? That’s intentional. She’s been working with her boyfriend, Myke Wright, on the psychological side of things—viewing the weight as something she’s letting go of rather than something she "lost" and might accidentally find again.
The timeline started way back in early 2023. While the public only really noticed the "after" in late 2024 and 2025, she was documentting the "before" for months. It was a slow burn.
The Diet Pivot: Why She Quit Being Vegan
One of the biggest shocks in the Lizzo before and after saga was her decision to start eating meat again. After nearly a decade of a vegan lifestyle, she realized it wasn't working for her anymore.
She admitted that she was basically a "junk food vegan." She was living on bread, cashew cheese, and meat substitutes. It left her nutrient-deficient and, more importantly, prone to binging. When you're not getting enough protein, your brain starts screaming for calories, and for Lizzo, that meant "food noise" that wouldn't quit.
- The Protein Shift: She started incorporating whole animal proteins like chicken, fish, and eggs.
- The 5:00 PM Rule: To manage her GERD (acid reflux), she stops eating by 5:00 PM sharp. No late-night snacks.
- The Starbucks Factor: She revealed she was unknowingly drinking nearly 1,200 calories a day in sugary coffee. Swapping that for protein coffee changed the game almost instantly.
"Viking Mode" and Pilates
If you think she's just doing "skinny girl" cardio, you haven't been watching her gym clips. She calls her training "Viking Mode." We’re talking kettlebells, battle ropes, and heavy lifting.
She trains about three times a week with a focus on functional strength. Why? Because she has to play a flute while doing high-energy choreography for two hours straight. That requires a different kind of engine.
Then there’s the Pilates. She’s credited Pilates with fixing her chronic back pain and helping her "process pain through her body." It’s less about burning calories and more about "energetic hygiene." She’s using movement to clear out the mental fog of the last few years.
The Elephant in the Room: Lawsuits and Mental Health
We can’t talk about the Lizzo before and after without talking about why she started this journey in the first place. 2023 was a nightmare for her. She was hit with lawsuits from former backup dancers alleging a hostile work environment and harassment.
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Lizzo admitted in a 2025 essay that the scrutiny left her severely depressed. She became paranoid. She isolated herself.
That dark period was the catalyst. She told Jay Shetty on his On Purpose podcast that she started working out for her "nervous system," not her waistline. She needed the endorphins to keep from spiraling. The physical transformation was almost a side effect of trying to save her own life.
Navigating the "Ozempic Era"
Let's be real. In 2026, everyone assumes every celebrity is on a GLP-1. Lizzo has had a complicated relationship with these rumors.
She actually poked fun at the allegations by dressing up as a parody "LizzOzempic" for Halloween. However, she later admitted on a podcast in June 2025 that she did briefly experiment with weight-loss injections. But she found that for her, the sustainable results came from the "science" of a calorie deficit and strength training over 18 months.
It’s a nuanced take. She isn't demonizing the medication, but she’s also not letting people erase the literal thousands of hours she spent in the gym.
Why This Matters for You
The Lizzo before and after journey is a masterclass in what "body neutrality" looks like in practice. She isn't trying to be a size 2. She’s trying to be a more capable version of a size 18.
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If you're looking at her transformation and wondering how to apply it to your own life, there are a few concrete takeaways that actually hold up under scientific scrutiny:
- Prioritize Protein for Satiety: High-protein breakfasts (like her scrambled eggs and chicken sausage) help kill "food noise" before it starts.
- Focus on Non-Scale Victories: She tracks her BMI and body fat percentage, sure, but she talks more about her energy on stage and her lack of back pain.
- Find "Therapeutic" Movement: If you hate the treadmill, don't do it. Find something that clears your head, whether that's Pilates, hiking, or "Viking Mode" lifting.
- Manage Your Digestion: Her 5:00 PM dinner rule is a simple way to improve sleep and reduce inflammation, especially if you deal with acid reflux.
Lizzo’s story is still being written. The lawsuits are still weaving through the courts, and her music comeback is still finding its footing. But physically? She’s proven that you can change your shape without losing your soul—or your identity as a "big girl."
Your Next Steps
To see how these principles might work for you, start by tracking your "liquid calories" for three days. You might be surprised to find, like Lizzo did, that a significant chunk of your daily intake is coming from drinks that aren't actually filling you up. Swapping one sugary drink for a high-protein alternative is often the easiest first step toward a "weight release" of your own.