When Post Malone (Austin Post) began showing up at concerts and on social media noticeably slimmer than fans remembered, the internet did what it always does: it talked, it worried, and it asked questions. Over the last few years the rapper-singer has been unusually open about what changed in his life and why — and the story he’s told is less about fad diets or scandalous side effects and more about small, sustainable choices, fatherhood and a shift in priorities. Here’s a clear, sourced look at what Post Malone has said about his health, how he lost the weight, how he handled speculation, and what his journey can teach anyone interested in making a long-term change.
The numbers: how much did he lose?
Post Malone has been candid about the math. In interviews and public comments he’s said his weight peaked around 240 pounds at one point, and that he eventually dropped roughly 50–60 pounds, landing in the mid-180s (reports commonly cite about 185 pounds). Those figures have been repeated across multiple interviews and profiles as the visible transformation unfolded. The shift was dramatic enough to spark stories, photo comparisons and — for some fans — concern.
What sparked the change: fatherhood and priorities
A theme that keeps coming up in Posty’s own words is motivation rooted in family. He has repeatedly named fatherhood — welcoming his daughter in 2022 — as a major reason for rethinking habits that didn’t serve his long-term wellbeing. Wanting to be around and energetic for a child’s milestones is a motivation celebrities often cite, and Malone has framed his changes in that light: the goal wasn’t merely aesthetics, it was longevity and presence.
The “one small change” he credits: cutting out soda (and fast food)
One of the clearest, most oft-repeated elements of Post Malone’s account is how a relatively small dietary adjustment made a big difference: reducing or eliminating sugary soda. In a widely shared interview and in social posts he’s said soda was a regular part of his on-the-road diet, and cutting it out reduced a major source of empty calories. He’s also talked about replacing fried, on-the-go meals with simpler items while touring — grilled chicken, rice, carrots and even a ridiculous-sounding but personally effective condiment: hot sauce. Those swaps, over time, added up.
How he ate on tour: discipline in small packages
Touring can make consistent healthy eating hard: late nights, travel, and vending-machine food. Malone’s strategy was practical rather than prescriptive. He described choosing grilled, plain proteins and simple sides whenever possible, avoiding soda and fast food, and sticking to a relatively small repertoire of “safe” tour meals that he knew he could rely on. This kind of repeatable, low-friction approach is a common thread in successful long-term change: make healthier the easier option rather than trying to replicate a perfect Instagram meal.
Exercise and movement: less on drama, more on consistency
Post Malone hasn’t dramatized a sudden gym obsession. Instead, he’s hinted that increased activity — more movement onstage, staying active while traveling, and basic fitness habits — complemented the dietary changes. Rather than pitching a specific training regimen, Malone’s narrative emphasizes feeling more energetic and being able to perform better, which itself becomes a motivator to keep moving. That feedback loop — eat better, feel better, move more, repeat — is exactly how many sustainable transformations happen.
Handling rumors: drugs, health scares and public speculation
Whenever a public figure loses weight quickly, rumors fly. Some fans speculated about substance use; Malone has publicly denied that his weight loss was due to hard drugs and has asserted he is healthier mentally than he has been for a long time. Family members — including his father in media reports — also pushed back on alarming speculation, insisting he’s in good health. Malone’s consistent response has been: the change came from lifestyle choices, not medications or illicit substances.
What he’s said in interviews: notable moments
A few interviews stand out because Malone spoke at length about his shift:
- Joe Rogan Experience (August 2023) — Malone discussed his weight peak and subsequent drop, telling Rogan he went from about 240 to the mid-180s and explaining diet changes played the leading role. That conversation is often referenced as one of the clearest first-person accounts of his transformation.
- Howard Stern and other media appearances — in these settings Malone has amplified the same message: diet swaps (notably soda), consistency, and being motivated by family rather than vanity. He’s even joked about hot sauce being his secret weapon. Those lighter moments help normalize the reality that effective changes can come from simple habits rather than dramatic, unsustainable measures.
- Recent profiles (2025) — outlets picking up his ongoing timeline emphasize that his transformation continued to be visible years after the initial change, and he reiterated that his health and mental wellness are better. Newer profiles also highlight how he’s navigated fan reaction and media speculation.
The role of mental health and self-talk
Malone has connected physical transformation to improvements in mood and mental state. He’s said he feels mentally better than he has in years, and that the decision to focus on health was also about clarity and being present in life — again pointing to fatherhood and an overall recalibration of priorities. This is important: for many people, the psychological payoff of healthier choices is a major sustaining force. Malone’s public statements reinforce that narrative: feeling better mentally helped keep the new habits in place.
What he didn’t do: no secret miracle drugs (according to him)
Post Malone’s public stance has been that his weight loss was not driven by prescription GLP-1 drugs (like Ozempic or Mounjaro) or other weight-loss medications. While many public figures have later disclosed medication use as part of a treatment plan, Malone has consistently denied that route, emphasizing dietary choices and lifestyle adjustments instead. That said, the media landscape around celebrity weight loss changed dramatically in the mid-2020s, so statements about medication are often closely scrutinized by outlets and fans alike. Malone’s message stays focused on simple, repeatable habits.
Social media: showing progress, addressing concern
Malone used social media both to show off his progress and to address fan concern. By posting images and making lighthearted comments (the “Viceroy Chungus VonBattlepass” caption, for example), he controlled some of the narrative, signaling confidence and good spirits. When fans voiced worry or speculated about health problems, comments from Malone and family helped calm the conversation: he’s healthy and happier, the argument went, and that’s the headline he wanted to project.
The wider conversation: celebrity transformations and public reaction
Post Malone’s journey sits inside a larger cultural phenomenon where celebrity body changes become public property. Two relevant observations follow:
- People are quick to assume extremes. When someone drops a lot of weight, the internet loves a scandalous explanation. Malone’s insistence that his change was gradual, discipline-driven and motivated by family is a useful corrective to that instinct.
- Small, consistent changes are underrated. Malone’s story is a textbook example of cumulative benefit: swapping soda for water, replacing fried foods with grilled chicken, and picking repeatable healthy options while touring. Those choices aren’t glamorous, but they work. Health journalists and nutritionists often point to the same mechanisms when explaining sustainable weight loss.
Lessons from Post Malone’s account (what this can teach you)
If you’re looking for actionable takeaways from Malone’s experience, here are practical, evidence-backed points that align with his story:
- Focus on one or two big caloric sources first. Malone singled out soda — a high-impact target because it’s calorically dense and easy to remove. Replacing sugary beverages with water or lower-calorie alternatives regularly reduces daily calorie intake significantly.
- Make healthy the easy choice on the road. Packing or choosing simple grilled proteins and plain sides reduces decision fatigue and prevents impulse choices at late hours. Malone’s touring routine highlights the power of simple, repeatable meals.
- Let motivation be personal and specific. Whether it’s family, performance, or long-term health, a clear personal reason makes new habits stick. Malone repeatedly frames fatherhood as his North Star.
- Mental health and physical health are linked. Feeling mentally better can keep you motivated to maintain physical changes, creating a virtuous cycle. Malone’s improved mood and energy were part of his public narrative.
Critics and caveats It’s worth noting a few caveats. Celebrity accounts are by nature selective: we hear what the celebrity wants to share. Nutritional and metabolic differences mean not everyone will get the same results from the same small changes; some people have underlying medical issues that make weight loss more complex. Also, while Malone denies medication use, the media environment has changed and third-party reporting sometimes fills gaps with speculation. Always pair any inspiration from celebrity stories with evidence-based guidance from healthcare professionals when making significant health changes.
Where Post Malone’s journey sits today
As of late 2025, profiles and recaps continue to describe Malone as healthier and more energetic than in prior years; outlets continue to reference the 50–60 pound figure and his dietary story about ditching soda and embracing simple on-the-road meals. Malone’s overarching message is steady: small, sustained changes motivated by meaningful personal reasons can add up to big results.
Final thoughts
Post Malone’s public narrative is refreshingly ordinary in a way: no magic pills, no secret workouts, just a practical reshaping of daily life around clearer priorities. His story is useful whether you’re a fan watching the transformation or someone curious about how long-term change actually happens. If anything, the clearest lesson is this: consistency matters more than drama, and motivation that ties into your life (family, work performance, mental clarity) will outlast the latest trending diet.
