Understanding What did Post Malone eat to lose weight?

October 8, 2025 •

4 min read

In recent years, celebrity weight-loss stories have captured widespread attention, with Post Malone's transformation being a standout example. The biggest factor in answering the question of 'What did Post Malone eat to lose weight?' involves a surprisingly simple yet impactful dietary change he made: quitting soda.

Quick Summary

This article explores Post Malone's weight loss journey, focusing on his dietary and lifestyle changes. Key shifts included eliminating sugary soda, adopting healthier eating habits with lean proteins and vegetables, and finding motivation from a positive mindset and family.

Key Points

Cut Sugary Soda: Post Malone's most significant dietary change was eliminating sugary sodas, which drastically reduced his intake of empty calories.
Adopted Healthier Meals: He replaced greasy fast food with home-cooked style meals consisting of grilled chicken, carrots, and rice.
Utilized Low-Calorie Flavor: A key trick for staying on track was using calorie-free hot sauce to add flavour to his plainer food.
Motivated by Fatherhood: His decision to get healthier was driven by his desire to be around for his daughter for a long time.
Focused on Sustainability: He avoided restrictive fad diets and instead made small, consistent lifestyle changes that were easier to maintain long-term.
Incorporated More Activity: In addition to diet, he incorporated more movement into his daily routine, like walking and playing golf.
Improved Overall Health: Beyond weight loss, he reported feeling healthier, more energetic, and more confident.

From Soda to Success: The Story Behind Post Malone's Transformation

While many assume drastic measures are needed for celebrity weight loss, Post Malone's journey from 240 pounds to 185 pounds proves the opposite. After the birth of his daughter in 2022, his motivation shifted from a laid-back attitude to a strong desire for health and longevity. This change wasn't about a fad diet or extreme regime but about sustainable and consistent changes to his nutrition and lifestyle. By focusing on simple modifications, Post Malone not only lost a significant amount of weight but also improved his energy, mental clarity, and overall well-being. His story provides a relatable and inspiring blueprint for anyone looking to make lasting, healthy changes.

The Impact of Cutting Sugary Drinks

During his appearance on The Joe Rogan Experience podcast, Post Malone revealed his most significant dietary change: completely cutting out soda. For someone who admittedly enjoyed a Coke after a great show, this was no small feat. The science behind this choice is robust, as sugary drinks are packed with 'empty calories' that offer no nutritional value and contribute significantly to weight gain. The average 20-ounce bottle of soda contains around 240 calories, meaning that for a regular soda drinker, eliminating this habit can create a substantial calorie deficit over time. He replaced these sugary drinks with healthier options like water and zero-calorie alternatives, immediately reducing his caloric intake without feeling deprived.

Shifting from Fast Food to Healthier Meals

Post Malone's weight loss wasn't just about ditching soda; it also involved a broader shift in his food choices, particularly while on tour. Touring life often means late nights, limited options, and a reliance on greasy fast food. He decided to proactively change this by opting for healthier, home-cooked-style meals. This included a nightly meal of grilled chicken, carrots, and a small portion of white rice. While this simple combination may seem monotonous, it represents a foundational shift towards nutrient-dense, whole foods over processed junk.

He also found a surprising ally in his diet: hot sauce. On The Howard Stern Show, he famously mentioned his discovery that hot sauce has virtually no calories, which allowed him to add flavour to his plainer meals without adding empty calories. This demonstrates a key principle of sustainable dieting: finding small, enjoyable ways to stick to healthier choices.

Comparing Pre- and Post-Weight Loss Habits

To better understand the scale of Post Malone's nutritional shift, a side-by-side comparison is helpful.


Aspect	Before Weight Loss	After Weight Loss
Beverages	Frequent sugary sodas	Water and zero-calorie drinks
Main Meals	Greasy fast food and pizza on tour	Grilled chicken, carrots, and rice
Late-Night Snacks	High-calorie, processed snacks	Better options like lean proteins
Flavoring	Added sugar, fat from junk food	Calorie-free hot sauce
Motivation	Focused on performance, less on health	Being around for his daughter

Practical Takeaways from Malone's Diet

Post Malone's experience offers several accessible lessons for those seeking to improve their own diets. The core message is that major changes can start with a single, impactful habit. It's not about perfection but about consistent, long-term progress.

Prioritize Nutrient-Dense Foods: Emphasize lean proteins, fruits, vegetables, and whole grains. These provide essential nutrients and help with satiety.
Stay Hydrated: Water is key. Switching from sugary drinks to water or infused water can drastically reduce your calorie intake.
Find Healthy Flavor Alternatives: Like Post Malone's use of hot sauce, find low-calorie ways to make your food enjoyable, such as herbs, spices, and a squeeze of fresh lemon.
Plan Ahead for Busy Schedules: Prepping meals or having healthy, low-calorie staples on hand can prevent poor choices during busy periods.
Remember the "Why": Connecting your health goals to a deeper, more personal motivation, as Post Malone did with his family, can provide the long-term drive needed for success.

More than Just Food: The Lifestyle Shift

While nutrition was a cornerstone of his success, it's also important to note that Post Malone's lifestyle evolved. Beyond diet, he added more physical activity, like walking and playing golf, into his routine. He also mentioned cutting back on alcohol and focusing on his overall well-being. This multi-faceted approach, addressing both diet and lifestyle, is what leads to true, sustainable transformation. His decision to change was a holistic one, not a single, magic bullet.

Conclusion

When fans ask, 'What did Post Malone eat to lose weight?', the answer is surprisingly simple but profoundly effective. He didn't subscribe to a restrictive fad diet but instead made a series of small, sustainable, and consistent changes. By eliminating sugary soda, embracing lean protein and vegetables, and adding flavour with low-calorie options like hot sauce, he created a manageable plan that fit his life. His success is a powerful reminder that lasting health transformations are built on mindful habits and a commitment to overall well-being, rather than extreme, temporary fixes. As experts at places like the Mayo Clinic suggest, focusing on achievable goals and enjoying healthier foods is a cornerstone of success.

For more insight into celebrity health and wellness, visit Celebrity Diet Trends.

Frequently Asked Questions

Post Malone specifically and largely eliminated sugary sodas from his diet, which was a major source of empty calories and contributed significantly to his weight loss.

No, he did not follow a strict or fad diet. His approach was based on making small, sustainable changes, such as cutting out soda and swapping processed foods for healthier options.

He mentioned eating a combination of grilled chicken, carrots, and a little white rice during his tour, a significant departure from his previous diet of greasy fast food.

Yes, Post Malone playfully credited hot sauce as a key ingredient, as it allowed him to add flavor to his meals without adding calories, which helped him stick to his healthier eating plan.

Post Malone has publicly denied using drugs like Ozempic for his weight loss, attributing his success solely to changes in his diet and lifestyle.

His main motivation was the birth of his daughter. He wanted to be healthier and be around for her for a long time.

While the diet was the primary driver, he also incorporated more physical activity into his routine, mentioning walking and golf as forms of exercise.