Jelly Roll Lost 275 Pounds Without Ozempic and Here Are 8 Daily Habits That Fueled His Transformation
Jelly Roll rose to fame as a country singer. The celeb won the Country Music Award for New Artist of the Year in 2023 at 39 years old and is beloved for viral hits like "Need a Favor" and "Save Me." Jelly made headlines over recent years for his weight-loss journey. The country singer and songwriter lost more than 200 pounds and swears by a few essential healthy habits that fueled his transformation.
Jelly Roll Weighed 540 Pounds in 2020—and Ended up Losing 200+ Pounds
In November 2025, Jelly Roll weighed 265 pounds, and says he did it without using Ozempic or other GLP‑1 drugs, aside from a short two‑week trial of a medication he did not continue or credit for the loss. In 2020, at his heaviest, Jelly weighed roughly 540 pounds. Since then, he's done everything in his power to take charge of his health and well-being and has dropped an impressive 275 pounds, according to PEOPLE.
He Felt Like He Was a "Prisoner" to His Body
Jelly's battle with obesity was a challenge for him both mentally and physically.
"It was never-ending sadness. And anger. I was a prisoner to my own body … Washing myself properly was a problem. Getting in cars. Every decision I made in life had to be based on my weight," Jelly shared with Men's Health.
He Sought Therapy for His Eating Habits
Jelly received therapy to treat his eating habits. The celeb shared that, when he started "treating food like an addiction," everything changed (via Men's Health).
"Even before I got into getting my blood work done, I went and got mental health therapy about my overeating. I started treating my food addiction like what it was: an addiction," the singer told the outlet.
He Embarked on a Journey To Transform His Health
Going into his journey, Jelly's main goal was not weight loss, but total health transformation. In 2021, the singer began working with Gary Brecka, biologist and founder of The Ultimate Human. Prior to meeting up with Brecka, Jelly aimed to get his weight under 500 pounds (via Men's Health).
"I was so fat that I took that weekend and I fasted and just ate a couple of chicken noodle soups. When I came in under 500, I was like, 'I'm finally under 500 pounds,'" Jelly told Men's Health.
He Worked Closely With a Chef and Sports Nutritionist
Jelly linked up with chef and sports nutritionist Ian Larios to implement better eating habits in his diet and home and when on tour.
"Jelly works in a high-pressure environment, touring all the time, and food was his addiction. It brought him comfort. And it's tough to kick. It wasn't an overnight thing where he woke up one morning and was fully motivated. It took lots of stumbles, and we still have some," Larios told Men's Health.
He Still Ate Meals He Enjoys—but They're Packed With Nutrients
When it came to changing his diet, Jelly still consumed foods and meals he genuinely enjoyed, but they were full of nutrients. While the singer loves the hash brown bowl from Waffle House, Larios prepares a much healthier version: potatoes cooked in bone broth (which are then air-fried), homemade chicken sausage, and veggies roasted into a sugarless ketchup.
His Nutritionist Helped Him Establish "Good Habits With Good Food"
"There is no bad food in our plan, but if you eat too much of any food, it could be bad. You can overconsume good calories, too. So it was just creating thought patterns for him where it's like, 'Let's create good habits with good food and go from there and move our bodies.' That was step one," Larious shared with Men's Health.
He Picked up a Running Habit
In May 2024, Jelly completed his first 5K—the 2 Bears 5K at Pasadena's Rose Bowl Stadium. According to PEOPLE, the celeb prepared for the event by running two to three miles each day, four to six days a week.
"I couldn't walk a mile when I started trying to do this back in January," Jelly told Entertainment Tonight when speaking of this milestone. "So the fact that we got 3-point-whatever it was, got it down, I felt really, really good about it."
He Prioritized Wellness Rituals
After running, Jelly typically spent 20 to 30 minutes sweating it out in the sauna, followed by six minutes in the cold plunge, according to PEOPLE. Hot and cold therapy provide a wealth of physical and mental wellness benefits.
If you're looking for more weight-loss inspiration, check out Here's How Oprah Lost 50 Pounds on a GLP-1 and Finally Ended Her Lifelong Battle With Weight.
