Is it really possible to drop 60 pounds just by cutting soda? What’s behind Post Malone’s incredible transformation—and can regular folks achieve similar results without turning to weight-loss drugs like Ozempic?
Post Malone, once known as the lovable, slightly pudgy superstar, shocked fans in 2025 by showing off a lean, healthy figure. The rapper lost a jaw-dropping 60 pounds, going from 240 to 185 lbs. And no, it wasn’t from crash diets, surgeries, or miracle injections.
Instead, his journey was refreshingly simple—and surprisingly relatable.
This article breaks down the natural strategies Post used, including dietary changes, lifestyle tweaks, and tools anyone can access. If you’re looking to shed weight naturally, this real-life celebrity story might be just the formula you’ve been missing.
Let’s dive in.
Post Malone Weight Loss: A Quick Overview
Before diving into tips you can use, here’s what we know about his journey:
-
Starting weight: ~240 lbs
-
Current weight (2025): ~185 lbs
-
Total weight lost: ~60 lbs
-
Timeframe: ~18–24 months
-
Main strategies: Eliminated soda, ate cleaner, walked more, no Ozempic or surgeries
How Cutting Out Soda Helped Post Malone Lose 60 Pounds
One of the biggest surprises? His transformation began with a single change: cutting out sugary drinks.
“Soda is so bad. It was so hard, but I just stopped,” Post shared during an interview.
Why does this work?
-
A single can of soda = 140–180 calories
-
3–4 cans/day = up to 700 extra daily calories
-
Over a year, that’s more than 250,000 extra calories—or roughly 70 pounds of fat!
Swap Recipe: Try this natural soda alternative
-
1 glass sparkling water
-
Juice of ½ lemon or lime
-
A few slices of cucumber or mint
-
Optional: a few drops of stevia
It tastes fresh and kills cravings—without sabotaging your goals.
Post Malone’s Diet: Simple Swaps That Burn Fat
Contrary to internet rumors, Post didn’t follow an extreme diet. Instead, he leaned into mindful eating and better food choices.
What he likely changed:
| Before | After |
|---|---|
| Fried fast food | Grilled proteins and veggies |
| Soda and juice | Water, sparkling water |
| Late-night snacking | Light dinners and protein shakes |
| Processed snacks | Fruits, nuts, jerky |
Post hasn’t shared a full meal plan, but fans noted him eating lighter meals while on tour. He focused on satiating, protein-rich foods like eggs, chicken, and whole grains.
Bonus Tip: Follow the 30-30-30 Rule: Eat 30g protein within 30 minutes of waking, then do 30 minutes of light exercise. This boosts metabolism and stabilizes blood sugar.
His Workout Routine: No Gym? No Problem.
No, Post didn’t become a gym rat overnight.
Instead, his weight loss came from light movement, like:
-
Daily walking backstage and in hotels
-
Short stretching or yoga sessions
-
Occasional bodyweight exercises on the road
This is key: Consistency over intensity.
Try this beginner-friendly 15-minute daily routine:
-
5 min walk (or march in place)
-
1 min squats
-
1 min incline push-ups (wall or table)
-
1 min jumping jacks or stepping side to side
-
Repeat circuit twice
That’s it. Done daily, it adds up.
Weight Loss Tools Post Malone Likely Used (and You Can Too)
Though Post hasn’t endorsed specific apps or trackers, fans spotted him with wellness tools backstage.
Try these natural helpers:
-
Water reminders: Apps like WaterMinder help keep hydration on track.
-
Food diary apps: Try MyFitnessPal to understand your habits.
-
Bluetooth scale: Track progress without obsession.
-
Protein powder: A clean shake post-workout helps muscle repair.
No gimmicks. Just practical, proven tools.
Did He Use Ozempic or Weight Loss Drugs?
Here’s what Post said: No.
Despite rumors, he denied using Ozempic or similar GLP-1 drugs. Instead, he:
-
Cleaned up his diet
-
Stopped drinking soda
-
Moved regularly
That’s it.
This is important. His transformation reminds us that natural, sustainable change can still lead to incredible results.
What Female Fans Can Learn from Post Malone’s Journey
Ladies, don’t dismiss this story as “just for men.” Post’s method works because it targets core health habits, not gender.
Adapt for women:
-
Reduce added sugar (soda, juice, etc.)
-
Focus on fiber (chia, oats, berries)
-
Build muscle with light resistance bands
-
Prioritize sleep and stress management
Women-specific tip: Consider pairing Post’s habits with a Mediterranean-style diet, shown to balance hormones and support fat loss in women.
Medical Experts Weigh In
Dr. Mary Rizzo, MD (Harvard Health contributor), says:
“Post Malone’s results are impressive because they stem from sustainable changes. Cutting sugar-sweetened beverages can reduce visceral fat and lower long-term disease risk.”
Meanwhile, the CDC confirms that reducing liquid sugar is one of the fastest ways to see weight loss.
No crash diet. No detox tea. Just real science.
Emotional Impact: Why Fans Are Cheering Post Malone On
This isn’t just about numbers on a scale. For Post, the change was also emotional.
Fans say he seems:
-
Happier and more confident
-
More energetic on stage
-
Focused and intentional
Seeing a celebrity struggle and overcome inspires everyday people to start their own journey.
It proves: you don’t need to be perfect. You just need to start.
FAQ: People Also Ask About Post Malone Weight Loss
1. How did Post Malone lose weight so quickly?
He didn’t rush it. His transformation took about 18–24 months. The biggest catalyst? Cutting soda, improving his diet, and walking daily. No fad diets, no Ozempic—just consistency.
2. Did Post Malone use Ozempic to lose weight?
No. He publicly denied it, stating that he simply quit drinking soda and focused on natural, healthy habits. Fans initially speculated, but Post cleared it up in interviews and podcasts.
3. What is Post Malone’s current weight in 2025?
As of mid-2025, Post Malone weighs around 185 lbs, down from 240. He confirmed this during a podcast and in recent social media posts.
4. Is the 30-30-30 rule what helped him lose weight?
While he hasn’t mentioned this rule specifically, his habits align with it—protein in the morning and light movement early in the day. This rule is gaining popularity for its simplicity and results.
5. What did Post Malone eat to lose weight?
He didn’t share a detailed plan but emphasized “eating clean.” That likely includes lean proteins, fruits, whole grains, and fewer processed foods. He also cut soda entirely.
6. Can you lose weight like Post Malone without working out?
Yes—Post’s primary weight loss came from diet. Light movement helps, but the biggest driver was cutting sugary drinks and making better food choices. You can start today with a single swap.
The Takeaway: Want to Drop Pounds Naturally Like Post Malone?
Here’s your 3-step Post Malone-inspired formula:
-
Cut or drastically reduce soda/sugary drinks
-
Eat real, whole foods with protein and fiber
-
Move a little every day—even walking counts
And remember: You don’t need a celebrity trainer. Just a reason to start.
If Post can make big changes while on tour, surrounded by temptations, you can do it too—from your own home.
Start with one habit. One meal. One walk.
Then watch the weight—and your doubts—start to melt away.