Chrissy Metz’s Weight Loss Update: How She Shed 100 Pounds With Daily Walks and Healthy Choices
The 'This is Us' star has been open about emotional eating, self-love and making simple changes
Actress Chrissy Metz has captivated fans with her talent and authenticity, both on and off-screen. Known for her portrayal of Kate Pearson on This Is Us, Metz’s openness about her personal struggles, including emotional eating and weight loss, has inspired many. And she recently shared an update on how her childhood struggles played a role in her eating habits and weight gain. Back in 2010, Metz lost 100 pounds in less than five months by following a 2,000-calorie diet and walking 20 minutes daily. But what makes these strategies so effective, and how can you incorporate them into your own life? Here’s what experts and Metz’s story reveal.
Chrissy Metz struggled with weight loss at a young age
In her 2018 memoir, This Is Me, Metz, 44, revealed that she experienced hardships and physical and emotional abuse as a child, which led to unhealthy habits and obesity. She even recalled being the youngest person in Weight Watchers at age 11. Metz also wrote about her difficult relationship with her stepfather. “My body seemed to offend him, but he couldn’t help but stare, especially when I was eating. He joked about putting a lock on the refrigerator” and conducted forced weigh-ins.
In an October 22, 2024, episode of The Jamie Kern Lima Show, Metz reflected on how there wasn’t as much awareness regarding food issues and behavior at the time. “Maybe he was just fearful. I don’t really know,” she said. “Why does my weight equate my worthiness? And as a 12-year-old kid, it’s like, how do you reconcile that in your mind? It was devastating.”
Woman's World Answers
“There’s so much stigma about weight. There’s this idea that you can’t put the food down or you’re lazy,” the actress shared on The Jamie Kern Lima Show. “I’m trying to heal those wounds slowly but surely.”
But her weight and the trauma of her past never stopped Metz from developing a passion for acting. She pursued her dreams by moving to Los Angeles in her early twenties, but she often found it difficult to find work, not fitting into the Hollywood “ideal.” She became depressed when the acting jobs weren’t coming in and said she was “eating my feelings”—ultimately gaining more than 100 pounds.
How Chrissy Metz lost 100 pounds
In 2010, on her 30th birthday, Metz had a breakdown watching a movie with friends and family. “I had a full-blown panic attack in the theater,” Metz admitted to Woman’s World. “That was a catalyst that changed my thinking. I stopped asking myself ‘Why wasn’t I more successful?’ and I realized I wasn’t doing what I wanted to do; I was doing everything for everyone else.”
In hindsight, Metz says she’s grateful for the panic attack that landed her in the hospital because it led her to seek help. “I needed to understand why I’ve been hurting my body with food and all the things that come with that,” she told VeryWell Mind. “Which means all the past trauma and unresolved issues, all of that came bubbling to the surface at 30 years old.”
Metz also vowed to pay less attention to other people’s opinions, which inspired her to take better care of herself…and the weight began melting off. “I was so gung ho, I lost 100 lbs. in less than five months,” she told People. “All I did was eat a 2,000-calorie diet and walk 20 minutes a day.” (Learn how being more active helped Adele shed 100 lbs., too.)
Is it sustainable to lose 100 pounds in five months?
While Metz’s transformation is inspiring, losing weight this rapidly is not typical. Losing 20 pounds a month, as Metz did, requires extreme focus. “Such rapid weight loss is not sustainable or safe for most people,” explains Michael Koehler, MD, Medical Director at Affinity Whole Health. Instead, he encourages those beginning their weight loss journey to “aim for a loss of one to two pounds per week, which is more likely to lead to long-term success.”
“Rapid weight loss often results in muscle loss or other negative side effects, so I encourage my clients to focus on steady progress over speed,” adds Marlee Bruno, M.M.S., PA-C, Founder of Mind Body & Soul Medical. While Metz’s success came from mindful eating and exercise, it’s important to tailor a weight-loss plan to your own needs, prioritize sustainable habits and consult with a healthcare provider before making any drastic changes.
Can Chrissy Metz’s calorie deficit lead to weight loss?
Metz’s two-pronged approach highlights the value of consistency over extreme measures like over-exercising or restricting. However, Dr. Koehler emphasizes that “results can vary significantly from person to person. For women dealing with hormone-related weight gain or chronic obesity, several factors beyond diet and exercise come into play.” These include basal metabolic rate, body composition and hormonal health.
In general, consuming 2,000 calories a day is a realistic calorie target for many. It promotes fat loss while maintaining energy and satiety. But again, Dr. Koehler notes this depends on several factors, including activity level, muscle mass, hormonal changes and pre-existing health conditions. “Working with a nutritionist or doctor is often beneficial to determine the right calorie intake for your specific situation and goals,” he adds.
The benefits of daily walks
Meanwhile, walking is an underrated yet powerful form of exercise. “It is actually incredibly effective for weight loss and overall health,” says Bruno. “It’s gentle on the joints, reduces stress and improves cardiovascular health. Over time, small daily efforts like 20 minutes of walking can add up to big results–especially when combined with a balanced diet.”
Another bonus? It’s free! “Walking is accessible as a low-impact exercise that requires no special equipment or gym membership,” says Dr. Koehler.
What Chrissy Metz shares about self-love and weight loss
For Metz, addressing her mental health was critical to her transformation. “I just have to be very clear,” she told TVLine. “Whether or not I lose weight or stay the same, it’s purely a choice of mine for health. Not because I think that plus size, curvy, voluptuous, big bodies aren’t attractive—because I think they’re awesome and sexy.”
“[Mental health] is one of the most crucial aspects of any weight loss journey,” says Bruno. “Fixating on numbers or external pressures can lead to an unhealthy relationship with food and your body.” Instead, Metz shifted her focus towards being healthy over simply losing weight. Having this mindset, Dr. Koehler says, is particularly important for women who have a history of “yo-yo dieting”—a phenomenon that occurs when people lose weight quickly but regain it due to unsustainable habits.
“For women struggling with chronic obesity or hormone-related weight issues, this approach can be particularly beneficial. It allows for celebrating non-scale victories, such as improved energy levels, better sleep and increased strength,” adds Dr. Koehler. “Remember, health comes in many sizes. The goal should be to feel good in your body and have the energy to live fully, not simply achieve a certain weight or look.”
As Chrissy told Woman’s World, “I always say our bodies don’t define us—they just happen to be our vessels. If all you are thinking about is that you want to lose weight, but you feel like you are not going to be able to because you’re not worthy…then you won’t ever. It is so important that you realize that just as we are, we are enough.”
What you can learn from Chrissy Metz’s health journey
Metz’s story is a reminder that weight loss isn’t just about physical changes—it’s about finding balance and self-acceptance. Here are some tips inspired by her journey:
- Set realistic goals: Aim for small, gradual changes rather than drastic overhauls.
- Move your body daily: Even short walks or light activity can make a difference over time.
- Focus on whole foods: A nutrient-rich, calorie-conscious diet fuels your body while supporting weight loss.
- Address emotional eating: Reflect on your relationship with food and consider professional support if needed.
- Practice self-compassion: Remember, self-worth isn’t tied to a number on the scale.
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