Chrissy Metz’s Weight Loss Journey: A Story of Resilience

Chrissy Metz’s weight loss journey is a true tale of inspiration. Here, we are going to decode her comprehensive routine that helped her lose 100 pounds.

Sanchari Bhattacharya
Written by Sanchari Bhattacharya , Health & Fitness Expert
Updated on Oct 20, 2023 | 11:50 AM IST | 3.5M
Chrissy Metz weight loss
Chrissy Metz weight loss
Key Highlight

Chrissy Metz's weight loss story has sparked conversations and admiration. The talented actress, known for her role as Kate Pearson on This Is Us, has become a true role model for women of all ages and sizes. Chrissy Metz has inspired countless individuals with her grit and motivation. Chrissy's steadfast commitment and unwavering dedication have resulted in not only a remarkable transformation of her physical appearance but also a significant enhancement of her overall well-being. 

She admitted that she had received support from the show's creator, Dan Fogelman in her efforts to shed those extra pounds. Chrissy embraced her own pace in weight management, championed body positivity, achieved great success in her career, and even earned Emmy nominations. Discover the inspiring details of Chrissy Metz's weight loss journey and the motivating factors that drove her towards achieving her goal, it will surely give you hope if you are planning to embark on such a mission.

Who Is Chrissy Metz?

Chrissy Metz’s weight loss

Before delving into the topic of Chrissy Metz's weight loss journey, let us first get to know her in detail. Chrissy Metz is an American actress and singer who has appeared in popular TV shows, such as My Name Is Earl, and American Horror Story: Freak Show


She gained widespread recognition, especially for her role as Kate Pearson in the TV series This Is Us. Metz's portrayal of Kate, a character dealing with weight-related issues and personal struggles, resonated with audiences and earned her critical acclaim. Outside of her acting career, Metz has been an advocate for body positivity and has inspired many with her own weight loss journey. She has also ventured into the music industry and released her own music. Chrissy Metz's talent, charisma, and inspiring story have made her a prominent figure in the entertainment industry.


Quick Facts About Chrissy Metz

Chrissy Metz’s weight loss

Real Name: Christine Michelle Metz

Birthday: September 29, 1980

Age in 2023: 42 years

Occupation: Actress, singer

Weight Before: Around 300 pounds

Weight Loss After: Around 182 pounds

Reduced Weight Loss: Around 100 pounds

How Did Chrissy Metz Gain Weight?

Chrissy Metz admitted to having struggled with obesity since childhood. She said she was born chubby, and even though she was in sports or had a similar diet as the girls her age, she had the tendency to put on weight even at the slightest deviation in her food habits. Chrissy said that from a very early age, she knew that she had to be mindful of her food intake. 

In interviews, she shared that she experienced depression due to her personal and professional issues and turned to food as a coping mechanism, leading to significant weight gain. Chrissy has been open about her journey with body image and the impact it has had on her weight. It's important to note that weight gain can be influenced by a combination of physical, emotional, and lifestyle factors, and each person's experience is unique.

A Sneak Peak Into Chrissy Metz's Weight Loss Struggles And Career

As we saw, Chrissy Metz's battle with body image and weight started at a very tender age. However, this made her relate to her on-screen character, Kate, who was suffering from similar issues. Prior to her role as Kate, Metz's former agent urged her to shed pounds, and she successfully lost 50 pounds. However, she subsequently experienced a significant weight gain of around 100 pounds. She admitted to having been battling depression during that time and using food as her source of comfort.

On her 30th birthday, Metz endured a panic attack that necessitated a hospital visit. This incident became a pivotal moment, prompting her to reevaluate her approach to weight loss and embark on a new journey.

Chrissy, observing her steady progress and remarkable weight loss achieved in a holistic manner, admitted to having been in a better mental space because she prioritized self-care in the process. Now she was confident she could revive her career with a healthier mind and body. She became an ardent promoter of body positivity. During the shooting of American Horror Story, she made a conscious choice not to put on a fat suit because she believed, rightly, that it clashed with her real self.


Though she now doesn’t let her weight have any impact on her career, her journey was undeniably challenging and arduous. She went through a comprehensive method, including changes in her food habits, topping that up with exercises to ensure healthy and long-term results. As is ideal, In her pursuit of improvement, Chrissy actively sought the counsel of healthcare professionals, such as dietitians and trainers, to tailor a customized and efficient plan. With their expertise, they offered valuable guidance on meal planning, exercise regimens, and monitoring advancements in her journey. Here is an overview of Chrissy Metz's weight loss routine that successfully helped her shed 100 pounds within a span of five months: 

Chrissy Metz's Diet Plan

Chrissy Metz made a commitment to prioritize her well-being and adopted a 2000-calorie deficit diet. She made conscious choices to steer clear of unhealthy foods and incorporate them. Metz has emphasized the importance of being mindful of what she eats. She focused on making healthier food choices and being aware of portion sizes. To address her body's reliance on a high-caloric metabolism, Chrissy took a gradual approach to curbing her cravings by adopting a portion-controlled diet. It is crucial to avoid sudden and drastic reductions in food intake, as they can cause distress to the body. Instead, she was advised to consume smaller portions at regular intervals, ensuring that her body wouldn't experience prolonged periods of starvation (1). By monitoring her portions and making mindful choices, she aimed to prevent excessive calorie consumption.

Chrissy was suggested whole organic foods, which played a significant role in her diet. This choice may have stimulated a more rapid response from her body, contributing to her quick and notable weight loss within 5 months. Incorporating whole grains such as oatmeal, along with vegetables and fruits, into one's diet can supply an optimal amount of dietary fiber. This fiber content helps individuals feel satiated for extended periods, effectively curbing cravings. They add roughage to relieve constipation and can also help the body debloat (2).

Chrissy Metz opted for six small meals throughout the day instead of three, which helped curb her hunger. Due to her previous struggles with an eating disorder, she was vulnerable to stress-related snacking. Having small meals throughout the day minimizes the risk of relapse (3).
Her diet primarily consists of nutritious carbohydrates, beans, proteins, and vegetables. However, she occasionally indulged in a cheat meal as a way to maintain balance and establish a reward system for herself.


Chrissy Metz's Workout Routine

Physical exercise played a vital role in Chrissy Metz's weight loss journey. She adopted a consistent exercise routine that encompassed a variety of activities, including cardio exercises like walking, strength training, and holistic workouts like yoga (4). 

Sharing information about strength training, our contributor Jennifer Trepeck, a health coach and podcaster - Salad with a side of fries, says, “When we think of weight loss, more specifically sustained weight loss, we want to focus on body composition. We want to remove fat and build lean muscle. Muscle is metabolically active tissue. This means muscles burns calories, all the time, no matter what, even when we’re just sitting on the couch. The more muscle mass you have, the more fuel you burn. I often say ‘muscle dictates metabolism’. Essentially when we strength train we build muscle which increases the number of calories the body uses simply to survive (your basal metabolic rate).”

While strength training is highly recommended to provide a comprehensive approach to weight loss exercises, engaging in cardio activities such as walking, cycling, or swimming, which can be enjoyed outdoors, helps break the monotony of traditional gym sessions. These forms of exercise not only prove to be effective for burning fat but also contribute to improving lung capacity (5).

She hired a personal trainer to suggest targeted exercises for her and adhered to the following workout routine. Chrissy would work out five days a week and make sure that she followed the planned routine during those days.

She would indulge in cardio and weight training on alternate days. Apart from that, she would go for 20-minute brisk walks each and every day. Our contributor Jennifer Trepeck shares, “Walking offers a variety of benefits. One of my personal favorites is improved glucose metabolism and insulin response following a meal when you walk for even just 10-15 minutes following eating. This helps stave off almost all diseases as it supports metabolic health. Further, regular walking can improve sleep and help the body process stress, both physical and mental stress. It can also support energy and improved thinking.”

She claimed that losing weight makes her feel like she is soul-searching. It seemed like a renewed effort at self-care. She admits to having adapted yoga and meditation to her lifestyle ever since, and she loves the results.



Chrissy Metz’s weight loss story serves as a reminder that weight loss is not just about physical transformation, but also about self-acceptance and inner strength. She embraced a holistic approach, focusing not only on her diet and exercise but also on her mental and emotional well-being. By prioritizing her health and making positive lifestyle changes, she not only shed pounds but also gained newfound confidence and self-love. Chrissy's dedication to healthy eating and mindful choices, coupled with her commitment to self-care, propelled her toward achieving remarkable results in her personal as well as professional life.

Her weight loss journey stands as a beacon of hope, reminding us that resilience, determination, and self-compassion can lead to profound transformations. Her story serves as an inspiration to anyone facing similar challenges, proving that with perseverance and a positive mindset, we can overcome obstacles and create lasting change in our lives.


Contributor: Jennifer Trepeck, Health Coach, Podcaster and Business Consultant - Salad with a side of fries

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About The Author
Sanchari Bhattacharya
Sanchari Bhattacharya
Health & Fitness Expert

Sanchari, a certified Health & Nutrition Life Coach



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