Jelly Roll weight loss journey is nothing short of inspiring. The talented musician and performer, known for his soulful voice, has shown that change is possible with dedication, effort, and a little bit of sweat—literally! From running his first 5K to making smart food swaps and even incorporating sauna sessions into his routine, Jelly Roll’s approach to health is a testament to find what works for you. If you have ever struggled with weight or wondered how to make lasting changes, Jelly Roll’s weight loss story is full of relatable moments and valuable lessons. Let’s dive into how he turned his life around and embraced a healthier, happier version of himself.
Jelly Roll’s Struggle’s With His Weight
Jelly Roll has always been open about his struggles with weight and addiction, using his platform to connect with fans who may face similar challenges. In a heartfelt 2018 Instagram post, he revealed that he once weighed over 500 pounds, describing the moment he discovered this as “one of the most embarrassing” days of his life. “I’ve been obese since I was a small child. All I’ve ever known was being fat, and I’m f—–g miserable,” he wrote, expressing his desire to experience life fully—whether it’s riding roller coasters or having a healthy relationship with food.
In the same post, Jelly Roll shared that he had lost 200 pounds in 2016 but later gained 60 back by 2018. This setback didn’t stop him from recommitting to his health, though. By February 2023, he was working out daily, meditating, and eating better, sharing his progress with fans on social media. “Making sure I bring the best version of me on my new album and this tour… this is what growth and gratitude look like in real time,” he wrote, inspiring fans with his determination.
Also Read: What is the Best Exercise for Belly Fat Loss?
Despite his progress, Jelly Roll has faced criticism about his weight, which led him to temporarily step back from social media in early 2024. His wife, Bunnie XO, has been his biggest supporter, defending him fiercely against online bullies. “He is the sweetest angel baby,” she said on her podcast, expressing how hurtful the comments were. Bunnie has also clapped back at critics, reminding them to focus on kindness and empathy.
Jelly Roll’s hard work is paying off, as he recently achieved a huge milestone: completing a 5K. But he’s not stopping there—he’s already set his sights on running a half marathon next year. “Next year, half marathon. We’re saying it right now,” he confidently told ET. His journey is a powerful reminder that progress takes time and that resilience and self-love are key to overcoming life’s toughest battles.
How Did Jelly Roll Lose His Weight?
Jelly Roll, born Jason DeFord, has made remarkable strides in his weight loss journey, starting with a commitment to running. Fans were stunned by his noticeably slimmer appearance at the Academy of Country Music Awards in May 2024, just weeks after completing his first 5K race—the 2 Bears 5K in Los Angeles. Reflecting on the experience, Jelly Roll described it as “really emotional,” admitting that in January of the same year, he couldn’t even walk a mile. “The fact that we got three point whatever it was done today, I feel really, really good about it,” he shared, adding that the accomplishment left him feeling motivated.
Training for the 5K played a pivotal role in helping him shed weight, and by the end of the race, he had already lost 50 to 70 pounds. While the race was tougher than he expected, he described it as an incredible experience, especially seeing other participants—including “big guys” like himself—feel inspired by his journey. “The coolest thing is how many people stopped to tell us that they were motivated by us,” he said.
Read More: Intermittent Fasting for Weight Loss: Get Massive Success
His training routine involved running two to three miles a day, four to six times a week, along with time in the sauna, cold plunges, and a healthy diet. “I’ve been really kicking a–, man,” he told People in April 2024, estimating his weight loss at around 70 pounds at the time. He shared his ultimate goal: losing another 100 pounds and feeling even better by the time he hit the road for his tour.
A major part of Jelly Roll’s success has been tackling his lifelong food addiction. “The battle was with the food addiction, changing the way I’ve looked at food for the last 39 years,” he explained. This shift wasn’t easy, especially given his upbringing in a household where a healthy relationship with food was absent. But once he committed, the results started rolling in like an avalanche.
This new mindset has influenced his tour crew as well. “Now our tour culture is around good eating, exercising, and doing emotional check-ins with our crew every day,” he revealed, reflecting a holistic approach to health.
By November 2024, Jelly Roll had surpassed his 100-pound weight loss goal, revealing on The Pat McAfee Show that he had lost 120 pounds. He credited his success to the help of nutritionist Ian Larios and a complete lifestyle transformation. “We’ve been shooting basketball, walking, and working. My culture on tour used to revolve around cocaine and alcohol, but now we’re in our late 30s and 40s, shooting old man basketball and having lattes for lunch,” he joked.
A video update from Larios in late October celebrated Jelly Roll’s 100-pound milestone, with the singer himself proclaiming, “You won’t recognize me.” Jelly Roll’s journey is a testament to perseverance, self-discipline, and the power of embracing healthier habits to transform not just his body but his entire lifestyle.
Jelly Roll’s Weight Loss Diet
Jelly Roll’s nutritionist, Ian Larios, has been instrumental in helping the singer make smarter food choices while staying active on the road. To complement Jelly Roll’s dedication to workouts like walking arenas, playing basketball, and boxing, Larios has introduced some healthier versions of his favorite meals. Thanks to this balanced approach, Jelly Roll has already achieved an impressive 100-pound weight loss milestone.
Before a show, Larios often prepares a banana bowl for Jelly Roll—a simple yet satisfying snack made with sliced bananas, Manuka honey, and a sprinkle of Stevia-sweetened dark chocolate. It’s a sweet treat that doesn’t derail his progress.
You May Love Reading Kelly Clarkson’s Weight Loss Journey Too!
After performances, the focus shifts to high-protein meals. Larios has created a healthier twist on Nashville hot chicken, swapping out traditional oil and batter for air frying and using potato and rice flour for seasoning. Even the fries served alongside are given a nutritious boost—they’re boiled in bone broth to add extra protein.
These thoughtful swaps ensure Jelly Roll can enjoy delicious food while staying on track with his health goals, proving that small, sustainable changes can make a big impact.
Jelly Roll’s Active Approach to Weight Loss
Physical activity has been a cornerstone of Jelly Roll’s incredible weight loss journey. Incorporating various forms of exercise, he’s made staying active not just a routine but a way of life, even while balancing the demands of his career.
Walking has been one of Jelly Roll’s go-to activities, offering him a simple yet effective way to burn calories and stay consistent. Whether it’s strolling through arenas before shows or incorporating miles into his daily routine, walking has helped him build endurance and gradually improve his fitness.
Running has also played a pivotal role in his transformation. Training for and completing his first 5K race in early 2024 was a major milestone, marking a shift in his lifestyle. He described the experience as “emotional” and an empowering moment after months of preparation.
Another tool in Jelly Roll’s wellness arsenal is the sauna, which he’s used regularly for recovery and relaxation. Spending 20–30 minutes in the sauna not only helps him unwind but also promotes sweating and detoxification, which are great for overall health.
Basketball has brought a fun and dynamic element to his fitness routine. Shooting hoops with his tour crew has not only helped him stay active but also created a supportive culture of health and wellness on the road. For Jelly Roll, this activity has replaced older, unhealthy habits with a positive outlet that keeps him moving and motivated.
By embracing these varied activities, Jelly Roll has proven that finding exercises you enjoy can make staying active feel less like a chore and more like a rewarding lifestyle change.
Incorporating Sauna in Jelly Roll’s Weight Loss Journey
Sauna sessions have played a unique role in Jelly Roll’s weight loss journey, contributing not just to his physical transformation but also to his mental well-being. Incorporating regular time in the sauna into his routine became one of his favorite ways to detox, relax, and recharge while staying on top of his health goals.
Spending 20 to 30 minutes in the sauna daily, Jelly Roll has highlighted how this activity complements his other efforts, like running and eating healthier. The intense heat helps him sweat out toxins and can boost circulation, which supports muscle recovery after workouts. This was especially helpful as he ramped up his physical activity, including preparing for his first 5K race.
Beyond the physical benefits, Jelly Roll found the sauna to be a mental escape. It became a quiet space where he could focus on his goals, meditate, and reflect—a practice he credited with helping him stay disciplined and committed. He often paired these sessions with cold plunges, adding an extra layer of rejuvenation and recovery to his wellness routine.
Jelly Roll’s use of the sauna is a reminder that weight loss isn’t just about the workouts and the diet—it’s about finding ways to care for the whole body and mind. By integrating the sauna into his daily life, he found a powerful tool for improving his health, managing stress, and staying motivated on his journey.
Role of a Nutrition Coach in Jelly Roll’s Weight Loss Journey
A significant factor in Jelly Roll’s weight loss success has been his decision to work with a nutrition coach. Ian Larios, his nutrition coach, helped him overhaul his approach to food and fitness. His professional guidance through the process helped Jelly Roll to make sustainable weight loss.
Larios not only provided expert advice but also brought a sense of structure to Jelly Roll’s life on the road. Touring can make healthy eating challenging, but with Larios’ support, Jelly Roll swapped out calorie-laden meals for nutritious alternatives without sacrificing flavor. For instance, Larios created delicious high-protein meals, like air-fried Nashville hot chicken and bone broth-infused fries, allowing Jelly Roll to enjoy his favorite food but in a healthier way.
Beyond the meal prep, Larios encouraged Jelly Roll to stay active, incorporating walking, basketball, and other exercises into his daily routine. This balance of proper nutrition and consistent activity has been essential for Jelly Roll to not only lose 120 pounds but also maintain his momentum.
Having a coach also offered accountability and motivation. Larios celebrated milestones with Jelly Roll, such as surpassing the 100-pound mark, and helped him remain focused on his ultimate goal of achieving long-term health and wellness.
Jelly Roll’s experience underscores the value of professional guidance when embarking on a weight loss journey. With the right support, he was able to transform his lifestyle and build habits that will benefit him for years to come.
The Role of a Support System in Jelly Roll’s Weight Loss Journey
Behind every successful transformation is often a strong support system, and for Jelly Roll, his wife, Bunnie XO, has been a cornerstone of encouragement and love throughout his weight loss journey. Known for her unapologetic defense of her husband, Bunnie has been vocal about standing up against body-shaming comments and supporting Jelly Roll as he works toward his goals.
In an April 2024 episode of her podcast, Dumb Blonde, Bunnie opened up about how the harsh criticism Jelly Roll faced online affected him. “My husband got off the internet because he was so tired of being bullied about his f—- weight, and that makes me want to cry because he is the sweetest angel baby,” she said. Her heartfelt words highlight the emotional toll public scrutiny can take and the importance of having someone in your corner who offers unwavering support.
Bunnie has also clapped back at body-shaming comments directed at both Jelly Roll and her stepdaughter. In a viral TikTok video, she responded to a commenter by saying, “For you to even come on my page and say something about my underage daughter’s body shows the type of human you are, and I just hope you have the day that you deserve.” Her fierce defense showcases the protective and loving environment she’s cultivated for her family.
Having someone like Bunnie in his life has undoubtedly played a significant role in Jelly Roll’s progress. Whether it’s her public support or the quiet encouragement she likely gives him behind the scenes, her love and advocacy remind us all how impactful a solid support system can be. For Jelly Roll, having that kind of encouragement has been a game-changer, allowing him to focus on his health with confidence and determination.
Conclusion
Jelly Roll’s weight loss journey is more than just a transformation story—it’s a reminder that progress, no matter how big or small, is worth celebrating. From teaming up with a nutrition coach to embracing activities like basketball and daily sauna sessions, he’s shown that it’s about building a lifestyle that works for you. Through it all, Jelly Roll has stayed true to himself, proving that taking care of your body and mind doesn’t mean losing the essence of who you are. Whether it’s running a 5K or finding joy in healthier meals, Jelly Roll’s journey encourages us all to take that first step toward better health—and to keep going. So, what’s your first step going to be?
