When Grammy-winning artist Lizzo began sharing her "weight release" journey in 2023, she did more than just showcase a physical transformation—she demonstrated a masterclass in sustainable health habits that anyone can learn from. Unlike quick-fix diets or extreme workout regimens, Lizzo's approach centered on gradual change, mental wellness, and a fundamental shift in how we talk about our bodies. Her journey offers valuable insights into healthy weight management that go beyond celebrity culture and tap into evidence-based health principles.
Why Changing Your Vocabulary Can Transform Your Health Journey
One of the most powerful aspects of Lizzo's approach is her intentional language. She doesn't call it "weight loss"—she uses the term "weight release," a concept her boyfriend, Myke Wright, introduced to her. "I don't think I want to lose anything. I think I want to win. I think I want to gain," she explained on Jay Shetty's podcast in April 2025. This linguistic shift represents a deeper philosophical change: viewing health improvement as gaining vitality, strength, and wellbeing rather than merely shedding pounds.
From 2023 to 2025: The Slow, Steady Path to Lasting Results
Lizzo's transformation wasn't overnight—it was a deliberate process spanning nearly two years. She started her "intentional weight release journey" in 2023, focusing on consistent habits rather than dramatic changes. By March 2024, she told The New York Times she had "been methodical, losing weight very slowly." This patience paid off when she announced in January 2025 that she had reached her weight release goal, revealing she'd lost 16 percent of her body fat and hadn't seen that number on the scale since 2014. This timeline aligns with health experts' recommendations for sustainable weight loss of 1-2 pounds per week.
Understanding the Three Pillars of Lizzo's Health Transformation
Lizzo's approach rests on three interconnected pillars: nutritional awareness, varied physical activity, and mental wellness. She openly discusses the "calories in versus calories out" principle, discovering that her previous habit of drinking two to three large Starbucks drinks daily added up to 1,200 extra calories. By creating a moderate calorie deficit through mindful eating, she established a sustainable foundation for weight management. Her meals now typically include protein-rich options like scrambled eggs with chicken sausage for breakfast, Thai chicken salad for lunch, and turkey meatloaf with cauliflower mash for dinner—all providing satiety while supporting her nutritional goals.
How Finding Activities You Love Creates Lasting Fitness Habits
Unlike traditional weight loss narratives that focus on grueling workouts, Lizzo emphasizes exercise that brings mental and physical benefits. Her routine includes Pilates (which she started to "heal" her back), walking outdoors, strength training, jump rope sessions, and even pickleball. "I'm taking the time every day to put some love into my body," she told The New York Times. "There is never a day when I regret taking a walk or doing some Pilates." This philosophy transforms exercise from punishment to self-care. Research supports this approach—a 2023 study in the Journal of Health Psychology found that people who exercise for enjoyment rather than weight loss are more likely to maintain consistent routines.
A More Realistic Approach to Self-Acceptance
As someone long associated with body positivity, Lizzo has evolved toward what she calls "body neutrality." "I'm not going to lie and say I love my body every day," she admitted to The New York Times. "The bottom line is, the way you feel about your body changes every single day." Body neutrality acknowledges that while we may not always feel positive about our appearance, we can still respect our bodies' functions and needs without judgment—a concept health psychologists recognize as more sustainable than constant self-love. The Cleveland Clinic defines body neutrality as "radical self-acceptance that acknowledges the parts you like, and those you don't," noting that appearance is only one part of our complex identity.
How to Apply Lizzo's Principles to Your Own Health Journey
You don't need to be a celebrity to benefit from these approaches. Start by examining your language: try viewing health improvements as "gains" rather than "losses." Embrace gradual change—aim for losing just 1-2 pounds per week, which research shows is more sustainable. Find physical activities you genuinely enjoy rather than forcing yourself through workouts you hate. Practice body neutrality by acknowledging your body's capabilities without demanding constant admiration of its appearance. Nutritionally, focus on creating a moderate calorie deficit through portion awareness rather than restrictive dieting, and allow yourself occasional treats without guilt—a balance Lizzo describes as "very sustainable."
Sustainable Health Habits Beyond Reaching Goals
Lizzo's journey continues beyond reaching her initial goal. She's now setting new objectives, demonstrating that health is an ongoing process, not a destination. This aligns with health experts' recommendations to view weight management as a lifelong practice rather than a temporary fix. By establishing flexible routines, allowing for occasional indulgences without guilt, and prioritizing mental wellbeing alongside physical health, you create a sustainable lifestyle that can adapt to life's changes. As Lizzo told Women's Health, "It's a beautiful balance where it's like, if you allow yourself to have something, you can enjoy it without overindulging and hurting yourself."
Key Takeaways from Lizzo's Health Journey
Lizzo's weight release journey offers several evidence-based health principles: 1) Sustainable weight management requires patience—she lost weight slowly over nearly two years; 2) Mindset matters—viewing health as "gains" rather than "losses" creates positive motivation; 3) Exercise should serve mental and physical health, not just weight loss; 4) Body neutrality provides a more realistic framework than constant body positivity; 5) Balanced nutrition with occasional indulgences prevents burnout; 6) Consistency with flexibility creates lasting change. Whether you're beginning your health journey or seeking to maintain progress, these principles provide a science-backed foundation for sustainable wellbeing that transcends celebrity trends and offers practical guidance for anyone seeking healthier habits.
