• Grammy-award-winning singer Lizzo is showing off her significant weight loss.
• The pop star credits a caloric deficit, high protein diet, and strength training for the transformation.
• Despite claims made online, Lizzo has denied using GLP-1 medications like Ozempic to lose weight.

Pop superstar Lizzo is showing off her weight loss journey on social media and educating fans on how she did it.

The self-described “former vegan” credits her weight loss success with three healthy habits: a high protein diet (with plenty of animal-based protein), a caloric deficit, and strength training.

While some fans online have speculated that the singer has been using a GLP-1 drug like Ozempic to lose weight, she has candidly shut down those rumors.

“It’s like a reward,” the singer lip-synced in an Instagram video with the caption, “When you finally get Ozempic allegations after five months of weight training and calorie deficit.”

In an interview with Business Insider, her trainer, Corey Calliet, also refuted those rumors, telling the publication, “She never wanted to do it, not one time. Ozempic doesn’t get this credit. She’s really working. She’s earning that body that she wants.”

Healthline asked experts to break down Lizzo’s keys to success.

Lizzo stopped being vegan and ate a high protein diet

Lizzo, a former vegan, credits a high protein diet (specifically involving animal-based protein) as a large part of her weight loss success.

In a video entitled “What I eat in a day as a former vegan,” she explains how she transitioned back to animal-based protein and how it has affected her health.

The singer describes how she was reintroduced to animal-based protein during a trip to Japan when a friend suggested she try a Japanese diet.

“After tests and research, I found that animal proteins helped me have more energy, lose weight, and helped with my mental fog,” Lizzo said. “This is the diet that’s helped me reach my goals and helped me feel good in my body.”

Throughout the video, the singer shows off what she eats throughout the day, which includes a variety of protein-rich, low carb meals:

• Egg white cups with cauliflower hash browns and fruit
• A buffalo chicken lettuce wrap
• Grilled chicken, asparagus, and carrots

Kristin Kirkpatrick MS, RD, a nutritionist at the Cleveland Clinic and co-author of Regenerative Health, told Healthline, “Protein fills you up (satiating), and anytime we increase one macronutrient, we often decrease another. Therefore, effective weight loss could be the result of both increasing protein, as well as lowering carbohydrates – both may be effective for weight loss.”

However, Kirkpatrick points out that quality is key over quantity when deciding on a protein source.

“I will make sure to structure a plan that fits within their preferences while containing the greatest nutrient density, focusing on wild salmon and eggs, for example, over processed red meat, as well as a focus on beans and legumes as well,” she said.

A calorie deficit is key to weight loss

A healthy diet is just one part of the weight loss equation, Lizzo also credits a calorie deficit, which she’s maintained for the past five months.

“A calorie deficit is when you burn more calories than you consume. In other words, the number of calories in must be less than the calories out. If you consume fewer calories than you expend, this may lead to gradual weight loss,” said Alyssa Kwan, MS, RD, a Clinical Dietitian in Cardiology at Stanford Medicine.

Your diet is what facilitates a calorie deficit, but doesn’t guarantee it. If you eat more calories than you expend during daily activity, you won’t lose weight.

In Lizzo’s case, a high protein diet was right for her goals but might not be right for someone else.

“The key to any weight loss is still a calorie deficit. High protein diets can work for weight loss for some individuals as it can also lead to a calorie deficit. However, there is not enough evidence to say that all high protein diets will result in weight loss,” said Kwan.

Strength training vs cardio for weight loss

In addition to diet and calorie deficit, Lizzo has also been hitting the gym five days a week for strength training, according to Calliet.

Strength training or resistance training refers to weightlifting or bodyweight exercises rather than cardiovascular exercise, like using a treadmill.

Calliet explained to Business Insider that Lizzo’s training focuses on high intensity circuit training.

Both cardiovascular exercise and strength training can be effective for weight loss, however which one is better is hotly debated.

Cardio tends to burn more calories per session, which can put you deeper into a calorie deficit. On the other hand, strength training leads to muscle development which improves your metabolism in the long run.

“Resistance training and aerobic exercise should both be considered for optimal health. However, resistance training can specifically assist in building and maintaining muscle mass. Since muscle burns more calories at rest, it’s essential for both weight loss (to ensure loss of fat over muscle while losing weight) and weight loss maintenance,” said Kirkpatrick.

Kwan points out that no matter which type of exercise you choose, maintaining a calorie deficit and the quality of calories are important factors for weight loss.

The bottom line

Grammy-award-winning singer Lizzo credits three things for her weight loss success: a calorie deficit, high protein diet, and strength training.

A calorie deficit is when you burn more calories than you consume. A healthy, sustainable diet can help you achieve a calorie deficit.

Lizzo, a “former vegan,” credits a high protein diet, specifically involving animal-based protein, as an important aspect of her weight loss.

However, experts caution that diets are not “one size fits all” and that individuals should consult with a dietitian and do what is right for them.