Lizzo Reveals the Real Routine Behind Her Transformation: Diet Cuts, Lymphatic Massages, and Consistent Training

The Grammy winner says she has removed “sugary Starbucks & full fat sodas & potato chips” from her diet.

Lizzo is giving fans exactly what they have been asking for—an honest look at what’s behind her transformation.

On Thursday, July 3, the 37-year-old “Good as Hell” singer publicly thanked spa owner Flávia Lanini, saying Lanini has helped her stay on track with her health goals in what she described as the most natural way possible.

In an Instagram post that opened with a split before-and-after image, Lizzo shared two moments from her journey: the first time she received a “lymphatic massage from Flavia” and her most recent session.

According to the Cleveland Clinic, lymphatic massage “can ease swelling” and helps move waste toward the lymph nodes so the body can eliminate toxins. The method is also widely associated with weight loss support and body contouring.

In both photos, Lizzo wore minimal clothing, making the contrast between the two images especially noticeable.

“In light of all these magazines and blogs wanting me to be on ozempic soooo bad— here’s the truth!” she wrote.

Lizzo then laid out what she says has actually driven her progress. “I work my ass off,” she explained, detailing a routine that includes training three times a week, daily sauna sessions and cardio, adding animal protein back into her diet, and hiring a chef who helps with meal prep while tracking her food intake in a calorie deficit.

She also said she has cut out several staples from her previous routine, including “sugary Starbucks & full fat sodas & potato chips.”

Alcohol was another habit she had previously stopped, though she added that she has started drinking again, saying, “but I’m drinking again cus I earned it!”

Beyond performing and maintaining a packed schedule, Lizzo said she stays active with pickleball, hiking, and beach walks—along with dancing, consistent movement, and drinking plenty of water.

She also shared another tip she considers important: “I detox! Once a month!” She added that she also gets holistic body work, wood therapy, and lymphatic massages.

“I’m so happy and proud of what I’ve done and no one can take that away from me,” Lizzo concluded.

Other images in the carousel showed Lizzo taking a selfie with Lanini and posing in a sauna while her body was wrapped to intensify a sweat session.

The Hustlers star is also featured on the cover of Women’s Health’s latest issue, where she not only showcases her transformation photos but also shares the three daily meals she says have supported her progress.

Lizzo’s breakfast includes two scrambled eggs, chicken sausage, and a cauliflower hash brown. Lunch is typically a shredded Thai chicken salad or lettuce wraps filled with tuna or sliced chicken breast.

For dinner—no later than 5 p.m.—she eats turkey meatloaf with cauliflower mashed potatoes and green beans.

She explained that the early dinner schedule is tied to her health needs. “I have GERD [gastroesophageal reflux disease], so my body needs time to digest food before I go to sleep, so acid doesn’t roll up to my throat,” she said.

Snacks, she added, usually include Greek yogurt with fruit and honey.

When it comes to fitness, the Yitty founder emphasized the mental benefits. “I’ve never regretted a workout,” she said. “After, I always feel better. I work out for mental health first. Exercise is the best mood enhancer.”