Country star Jelly Roll is making big waves—and not just on stage. In April 2025, fans were stunned when the “Need A Favor” singer revealed that he’s lost over 200 pounds. Yes, you read that right. Two hundred pounds. And he did it the old-school way—with movement, sweat, and serious dedication.
In a mid-April interview with PEOPLE, Jelly Roll shared just how intense his new lifestyle has become. He’s walking several miles a day, spending time in saunas and cold plunges, and most importantly—he’s learning to treat food differently. Let’s break it all down.
Jelly Roll Is Putting In the Work
Jelly Roll didn’t sugarcoat anything. He said, “I’m doing 2 to 3 miles a day, four to six days a week. I’m doing 20 to 30 minutes in the sauna, six minutes in a cold plunge every day. I’m eating healthy right now.”
He added, “I’ve been really kicking a–, man. I’m probably down 70-something pounds.”
That was in April 2025. But when you add up his full journey, he’s dropped more than 200 pounds total.
And that’s not something that just happens. That’s commitment.
The Power of the Sauna
One of the most interesting parts of Jelly Roll’s routine is his daily time in the sauna. Yup, every day, 20 to 30 minutes.
So, does sitting in a hot room really help with weight loss?
Experts say—kind of.
Benny Rehwald, a sauna expert and founder of Topture, says saunas aren’t a magic fix. But they can definitely support your goals.
“The heat stimulates cardiovascular activity, boosts circulation, and promotes recovery,” Rehwald explained. That means your heart works a little harder, you sweat more, and your body heals faster from exercise.
Plus, saunas can slightly increase your calorie burn. It’s not the same as running or lifting weights—but it does something.
Infrared Saunas and Burning Fat
Now, if you’re really curious, check this out: A study by Binghamton University found that people who used an infrared sauna three times a week for 30 minutes lost about 4% body fat over four months—even without changing their diet or workouts.
Some reports say you could burn between 495 to over 1,000 calories in a one-hour infrared sauna session. That depends on your size, heat tolerance, and other factors.
That’s a lot of sweating!
So yes—saunas won’t make fat magically disappear, but they can support weight loss if used alongside healthy habits.
Less Hunger After Sauna Sessions?
Jelly Roll also said the sauna helps him stay in control. And science might explain why.
Experts say being in high heat can naturally lower your appetite. You know how you sometimes don’t feel hungry on really hot days? It’s kind of the same effect.
This can be helpful if you struggle with cravings or overeating. It’s not permanent though. Your hunger usually comes back once your body cools down. But even short-term appetite control can help if you’re trying to avoid late-night snacking or emotional eating.
The Cold Plunge Factor
After every sauna session, Jelly Roll does a cold plunge. That’s six minutes in freezing water.
Cold plunges help with muscle recovery. They wake up your system, lower inflammation, and some say they even boost your mood.
Putting your body through hot and cold therapy is a new trend in wellness. It’s tough—but it works for some people. Jelly Roll seems to love it.
It’s Not Just About the Body—It’s About the Mind
Jelly Roll has been honest that weight loss isn’t only physical. It’s deeply emotional.
In a PEOPLE interview back in November 2024, he said, “The battle was with the food addiction. Changing the way I’ve looked at food for the last 39 years.”
That’s powerful.
He didn’t grow up with healthy habits. He said no one in his family had a healthy relationship with food. So for him, it wasn’t just about eating differently. It was about breaking emotional patterns that had been with him for decades.
Learning Discipline One Day at a Time
Jelly Roll said it best: “Once you get into that discipline and commitment, it’s like an avalanche. Once that little snowball started rolling, it was on its way.”
That’s how long-term change really works. You start with small steps. You do them every day. Over time, the results pile up.
For Jelly Roll, that meant swapping junk food for real meals. Taking walks instead of sitting on the couch. Learning to deal with feelings without turning to food.
He said he used to distract himself with food, problems, and even people. Now? He’s facing things head-on.
Weight Loss Isn’t Just About the Scale
Jelly Roll has made it clear—this journey isn’t just about the number on the scale.
It’s about how he feels. It’s about being able to move better, breathe easier, and show up for himself and his loved ones.
Yes, the sauna and cold plunge are cool (literally). But the real work? That came from changing his mindset.
A Word of Warning—Saunas Aren’t Magic
Experts say saunas can help—but they’re not a replacement for a good diet or regular movement.
A lot of the weight you lose in a sauna session is water. Once you rehydrate, that weight comes back. And yes, you do burn calories, but not as many as you might think. It’s best to think of the sauna as a helpful tool—not the main solution.
Also, people with higher BMIs or certain health conditions should be careful. Heat and dehydration can be dangerous if you don’t listen to your body.
If you want to try sauna sessions, talk to your doctor first—especially if you’re new to it.
The Bottom Line: Jelly Roll Is on Fire
From walking every day to sweating it out in the sauna and jumping into freezing water, Jelly Roll is living proof that serious results come from serious effort.
He’s dropped more than 200 pounds. But more than that, he’s found a new way to live. He’s facing his demons. He’s letting go of food as a coping tool. He’s treating his body with respect—and it shows.
This isn’t a quick fix. This is a full-on transformation, inside and out.
And for anyone out there struggling with weight or food or feeling stuck—Jelly Roll’s story is proof that change is possible.
Start where you are. Do what you can. And keep showing up for yourself, one sweaty, disciplined day at a time.
