In a recent interview on the Today Show, rapper Fat Joe opened up about shedding an incredible 250 pounds over the past decade.
Known for his iconic track “Lean Back,” the rapper joked about his transformation, saying he now sees himself as “Al Roker’s twin.” But behind the humor lies a powerful and deeply personal story of health, grief, and perseverance.
Fat Joe, whose real name is Joseph Antonio Cartagena, shared the changes he made to his diet and lifestyle, his struggles with depression, and how medication like Ozempic helped him gain control.
His success is resonating with fans — not just because he lost weight, but because of why and how he did it.
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“We Tryna Stay Alive”: Health Became the Motivation
Fat Joe made it clear: this transformation wasn’t just about appearance. It was about survival. “We tryna stay alive, brother,” he said during his Today show segment. At his heaviest, he weighed nearly 470 pounds. That number came with serious health risks, including diabetes, heart disease, and increased mortality risk.
“Healthwise, yes, [it’s been transformative],” he told Craig Melvin. “I still feel like Fat Joe.”
The turning point came in 2000, when his close friend and fellow rapper Big Pun died at age 28 from a heart attack. The two were not just collaborators but brothers in music. After attending Big Pun’s funeral and seeing his friend’s daughter — the same age as Joe’s own child — a moment of clarity hit.
“I felt like Ebenezer Scrooge,” he told Men’s Health. “I said, ‘You gotta lose weight; otherwise you outta here.’”
Diet Changes That Made a Difference
While many expect celebrities to follow exotic or expensive diets, Fat Joe focused on one simple yet effective principle: low-carb eating.
Here’s what his diet typically looks like now:
- **Minimized carbs:** avoiding bread, pasta, and rice
- **Portion control:** “This morning I ate breakfast, I had this toast. I cut the corner off, ate it and kept it moving,” he shared.
- **Mindful eating habits:** thinking before eating, choosing smartly, and recognizing fullness
These strategies align with proven approaches to weight loss. According to the Mayo Clinic, reducing carbohydrate intake can lead to reduced hunger, better blood sugar regulation, and steady weight loss — especially when paired with nutritious, whole foods and plenty of fiber.
How Ozempic Helped Him Control Cravings
Ozempic, a once-weekly injectable drug containing semaglutide, is traditionally prescribed to treat type 2 diabetes. But it’s also become a popular weight loss aid — and it’s one Fat Joe has credited with helping him maintain his goals.
“Ozempic says you may only have two pieces of your favorite stuff,” he joked. The medication works by mimicking a hormone called GLP-1 that targets areas in the brain that regulate appetite and food intake. It helps slow digestion and reduce cravings.
Though effective, Ozempic isn’t a standalone solution. Fat Joe’s transformation happened gradually, over 10 years, and required dedication beyond a once-a-week injection. Still, for those struggling with stubborn cravings, it can be a useful tool when prescribed by a healthcare provider.
From Depression to Resilience
Fat Joe has also been transparent about another battle many face alongside weight gain: depression. His vulnerability adds an important layer to this conversation. Emotional eating and stagnation often stem from unresolved mental health issues.
In his case, grief was a driving force behind both the weight gain and the motivation to change. Leaving that chapter behind wasn’t easy, but he kept moving “forward,” a word he repeats often in interviews.
This emotional connection to weight loss is often overlooked. Experts emphasize that mood disorders and food habits are deeply linked. The National Institute of Mental Health notes that healthy behaviors—like consistent physical activity and nutritious eating—can improve mood and mental resilience, creating a positive feedback loop.
He’s Still “Fat Joe” — Just Healthier
Despite his impressive transformation, Fat Joe hasn’t distanced himself from his past persona. In fact, he embraces it. “I still feel like Fat Joe,” he laughed on air. It’s a reminder that body transformation is more than a physical journey—it’s a complex, emotional evolution too.
Today, the rapper feels more in control of his health but is still getting used to the lighter version of himself. That mindset echoes for many who’ve gone through drastic changes. You may feel different physically but the inner identity takes longer to shift.
What You Can Learn From Fat Joe’s Journey
1. Start With Why
Purpose matters. For Joe, it was his daughter and his fear of dying young. Finding your “why” keeps you grounded when the journey gets tough.
2. Make Changes Slowly
A 250-pound loss took him 10 years. Sustainable progress beats crash diets or extreme regimens every time.
3. Focus on Daily Choices
From cutting the corner off toast to walking away from pasta, it’s the small, everyday changes that add up.
4. Address Your Emotional Health
Treating depression and unresolved grief or trauma can be essential to making physical changes. Your mind and body are deeply connected.
5. Consider Medical Support
Under doctor supervision, medications like Ozempic can be life-changing. But they’re just a part of the strategy—not the entire plan.
A Legacy Beyond Music
Fat Joe’s story is more than a dramatic weight loss headline. It’s a case study in perseverance, self-awareness, and the long road to better health. It shows that transformation isn’t about chasing perfection but about choosing life — again and again, every day.
As he told viewers, “We tryna stay alive.” For millions watching, that simple phrase is both a goal and a powerful source of inspiration.
