Country Star Jelly Roll Says These 5 Things Helped Him Lose 100 Pounds

Country music star Jelly Roll recently revealed that he’s now dropped 100 lbs on his weight loss journey.
In an Instagram video, the singer shared his weight loss milestone and said, “Next year, when y’all see me, you won’t recognize me.”
Jelly Roll used a combination of weight loss strategies to lose 100 lbs, including getting help for food addiction, eating a high protein diet, and running.
Experts say he has taken a well-balanced and sustainable approach to weight loss.

Country music star Jelly Roll revealed that he’s dropped 100 lbs on his weight loss journey. At one point, the singer weighed more than 500 lbs.

The 39-year-old shared a video of his progress on Instagram earlier his month, saying, “Next year, when y’all see me, you won’t recognize me.”

In the same video, Jelly Roll’s nutrition coach, Ian Larios, shared what the star has been doing to lose weight.

“We’re either walking [around] the arena, playing basketball, boxing,” Larios said. He also shared that the star has been on a high protein diet.

On October 14th, Jelly Roll appeared on Jay Shetty’s On Purpose podcast, where he revealed he has struggled with food addiction.

“The weight for me right now is the mountain in front of me, and I’m taking it, I’m learning. I’m being very diligent with it. I’m taking it really serious, I’m drinking a lot of water, I’m cold plunging, I’m eating right, I’m doing good,” he shared. “I just have to fight the pirate on my shoulder, you know them late nights, I’m a food addict, man. I’ve probably never said it this honestly, but this is the podcast to be that real about it.”

Here, two nutritionists offer their thoughts on the strategies Jelly Roll is using to lose weight and their effectiveness.

Jelly Roll sought help for food addiction

“Food addiction is when someone may become addicted to certain foods, usually those that are high in fat, sugar, and salt, because of the feel-good brain chemicals that are released when consumed,” explains registered nutritionist and functional medicine practitioner Nicola Shubrook.

While Shubrook points out that some researchers consider food addiction to be more about behavior than the food itself, she says there is an important link between food addiction and obesity, metabolic syndrome, and binge-eating disorder.

She believes seeking help for food addiction can be very beneficial.

“By addressing the root cause behind your food addiction, be it behavioral, genetic, or both, you can begin to create a healthier relationship with food which ultimately leads to not only eating less but also making better food choices,” she explains

“Physiologically, this can create more stable blood sugars and brain chemistry, improving satiety and therefore leading to gradual weight loss.”

Running and walking

Putting one foot in front of the other can be a great weight-loss tool.

“Walking is a fantastic way of increasing your NEAT (Non-exercise activity thermogenesis),” explains nutritionist and behavior change specialist Lisa Monger.

“This term refers to the energy you use doing anything other than exercise, and including more of it makes it easier to lose weight and keep it off,” she notes.

Beyond the physical benefits, Monger points out that these activities release endorphins, reducing stress and helping you feel more energized.

“Feeling less stressed and tired means you’re less likely to reach for food or drinks to cope with emotions,” Monger reasons.

“In this sense, running or walking becomes a healthy, sustainable way to manage both weight and emotional wellness, making it easier to stick to your goals in the long run.”

Shubrook agrees, but points out that diet may play a bigger role in weight loss than exercise.

“The food we eat is one of the biggest contributing factors to weight loss, but research has shown that when both diet and physical activity are combined, longer-term weight loss is achieved,” she explains.

Cold plunges

Cold plunges might not be the first weight loss technique that springs to mind, but they can be beneficial.

“When you expose your body to extreme temperatures such as the intense heat of a sauna, or the extreme cold of a cold-water plunge, it must work a lot harder to function,” explains Shubrook. “Cold plunges encourage the body to release adiponectin, a hormone that is made in adipose tissue or body fat.”

How?

“It activates brown fat, a type of adipose tissue, that needs to burn calories to produce heat and keep the body warm and so regular use of cold-water exposure may help with weight loss over time, but more research is needed,” Shubrook adds.

She also points to a study that found repeated exposure to cold water can lower and/or transform body adipose tissue. It can also reduce insulin resistance and improve insulin sensitivity.

Worked with a nutrition coach

Weight loss can be a long, lonely road, and often, better results may be achieved with the support of a nutrition coach.

“A good coach will combine personalized guidance with accountability and education and work with you not only on changing habits but the feelings, experiences, and beliefs that you have that drive those behaviors,” says Monger.

A nutrition coach may make your weight loss plan easier to stick to long-term. Monger says this is because coaches typically tailor plans according to your lifestyle, preferences, and health goals.

Eating a high protein diet

If you’re on a weight loss journey, you may have heard that increasing your protein intake is key.

“Research has often found that consuming a high protein diet not only helps with weight loss, but it also enhances body composition by decreasing body fat while maintaining lean body mass and muscle,” says Shubrook.

She adds that some long-term clinical trials have also demonstrated that a high protein diet can help protect against weight gain after weight loss, and with no real adverse effects on bone density or kidney function.

High-protein diets aid weight loss by promoting greater satiety. Protein raises levels of hormones that reduce appetite, including the hunger hormone ghrelin, helping you feel fuller for longer.