Rick Ross weight loss transformation: Diet and exercise tips

Contrary to popular opinion, Rick Ross thinks anyone can have his favorites even while on a weight loss program. He believes in a slow and gradual diet change rather than cutting off at once.

In his words, “If I quit all the things I loved cold turkey, I knew it would only be so long before I went back to my old ways.” 

Let’s see how the famous rapper approached his weight loss program.

Who is Rick Ross?

William Leonard Roberts II, popularly known as Rick Ross, is an American rap artist and founder of the Maybach Music Record Label. He was born in January 1976 and hails from Mississippi, USA. He is currently aged 45.

Rick Ross weight loss journey

Rick Ross began to pay attention to his health when he suffered two seizures concurrently in 2011. 

After a visit to his doctor, who advised him on his diet and lifestyle, he prioritized his health despite his busy schedule. 

Rick Ross has now come out to say he is proud of his new body. 

How much did Rick Ross weigh before his weight loss journey?

The Grammy nominee weighed around 350 pounds (158 kg) before his health deteriorated in 2011.

How much weight has Rick Ross lost? 

By 2014, Rick Ross had lost around 100 pounds (45kg).

In one of his conversations with Men’s Health magazine, Rick had expressed happiness over his new body size. He said, “I’m happy. I’m still losing weight, and now I’m starting to build hard muscles in places.”

What did Rick Ross do to lose weight?

Many people have asked about the secret to Rozay’s new weight. While some think he underwent surgery to get in shape, Rick Ross had revealed some secrets that brought about his transformation. Let’s see.

1. He avoided soda

The first thing Rick changed about his diet was his soda consumption; he stopped taking sodas. Sodas are generally not recommended for anyone on a weight loss plan. You should avoid them too, and if you must have them, take diet sodas. 

2. He stopped taking heavy meals at night

Rick Ross, fond of eating large meals at night, rescheduled his mealtime to the earlier parts of the day when he was more active.

In his words, “I used to eat big meals at 2am and base it on my schedule. But I don’t do that anymore”.

You know, I try to throw in healthy snacks in between the meals. That was really my trick, and slowing down the heavy meals as it got later in the day. So during the day, I get up early. At 2 o’clock, I feel I could do what I want, eat what I want. But as it gets 5’0 clock, 6 o’clock, I’m really shutting down for the day. Maybe at 9 or 10, I will eat a salad versus 2 in the morning being in the studio eating steaks, prime rib, and anything else. And that’s what I had to change. 

3. He started exercising

To achieve his weight loss goal, Rick also got involved in daily workouts and exercises. He started a CrossFit program which included regular pushups, sit-ups, squat jumps, and Olympic-style weightlifting for 20 minutes. He also jogged four times a week, and this paid off well for him. 

About CrossFit, Rick had this to say 

“CrossFit in general, is another intense workout. So instead of doing 20 minutes on the treadmill, you’re doing a 20-minute CrossFit workout and you’re not only building endurance, but also muscle, simultaneously”. 

You can also try other exercises like walking, swimming and running to help you lose weight.

4. He drank plenty of water

Water was part of Rick’s weight loss diet. Rick advises everyone who wants to follow his diet and exercise plan to drink plenty of water during the day. 

Drinking water not only helps you stay refreshed; it also eliminates toxins from your body.

5. He changed his eating habits

Rick replaced his white rice, fish fillets, and bread with foods like branzino. He also avoided alcohol and consumed pears instead. He practically changed his eating habits.

Consult with your doctor or weight loss expert for a diet plan that would be suitable for you. 

Other tips from Rick Ross weight loss

Rick Ross also had these to say about his weight loss journey:

Treat yourself

To ease off from his weight loss program, Rick occasionally visited his restaurants to enjoy some of his old delicacies. 

For Williams Robert, the most important thing for anyone looking to lose weight is not to make it feel like a job.

“I just went to Prime 112 (in Miami) the other night, and I had fried Ores and fried velvet cake. I treated myself. You wake up in the morning, you might regret it. But you need to get back to work.” – Rick Ross.

So, for Rick Ross, it’s okay to treat yourself from time to time, but after that, he says to get back to work.

Have an exercise buddy

Exercising alongside family and friends will make your weight loss journey fun and look less than hard work.

The record label owner motivated another 20 people to do the workouts with him, making it more exciting for him.  

Don’t give up on all foods 

Concluding his diet suggestions, Rick Ross advises not to give up all your indulgence. He also hasn’t given up on his favorites; he still consumes his lemon pepper wings, though once in a while.

“I’m not stressed out about what I’m eating. There are no restrictions. I’m not trying to do a specific weight. I’m just working and doing my best for Rozay.” – 


Like Rick Ross, a slower and more lasting weight loss plan may turn out to be the best. With the above secrets from Rick Ross, your weight loss journey should be more fun and pleasurable; treat yourself when you need to and get back to work.

Jude Uchella

Jude Uchella is a passionate research writer whose work has been published on many reputable platforms, including MSN, Wealth of Geeks, and more! He prioritizes research, writes comprehensively, and only shares factual and helpful content. He is a reader’s delight!

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