​Chrissy Metz’s weight loss: 2 key takeaways from ‘This Is Us’ star’s 100 pounds weight loss journey

‘This Is Us’ star Chrissy Metz has captured the hearts of the audience with her performance as Kate Pearson in the series. The beloved star has also opened up about her personal struggles including emotional eating, and weight loss journey. In 2010, she lost 100 pounds in five months.

Chrissy Metz was born chubby. Even as a kid, when her friends ate whatever they wanted, she was conscious that she would gain weight, Metz told The Hollywood Reporter in 2017. Though she has struggled with weight issues from a very young age, her journey towards change began after a pivotal incident on her 30th birthday in 2010. While watching a movie with friends, Metz experienced a severe panic attack and was rushed to the hospital. The scare became a wake-up call, prompting her to take control of her health and embark on a weight loss journey.

However, looking back at her journey, she is grateful that the panic attack landed her in the hospital because it was then that she thought 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 in an interview with Verywell Mind, Metz talked about the emotional roots of her relationship with food, saying, “because for sure, it’s not about the food. Ever. The food is the symptom…(If) you take the food away, all the feelings you’ve suppressed come up, and then you have to contend with them because you’ve never dealt with them."


Metz has earlier spoken about how her weight has affected relationships. In her 2018 memoir, This Is Me, Metz, spoke about the hardships and emotional abuse, which led to unhealthy habits and obesity. “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,” Metz recalled about her relationship with her stepfather in the memoir. From ‘eating’ her feelings to losing 100 pounds in about 5 months, Metz's weight loss journey is inspiring.

"I’ve been chubby all my life. I was born chubby and as I got older at different times in my life I was thinner or more active or playing sports but I was definitely always a chubbier kid. My friends could eat whatever they wanted to but I knew that as a kid if I ate certain things I would totally gain weight. I had to be really cognizant of what I ate," she had said in an interview with The Hollywood Reporter.

"I remember going to Weight Watchers when I was like 11,” she said. “I was the youngest person in the damned room, and it was awkward. My mom was trying to figure it out, but it's a process," Chrissy told the Hollywood reporter.

Chrissy shared in an interview with Verywell Mind how Kate's journey with food in This Is Us helped her work on her own relationship with food which helped immensely. "Because whether it's readily available or for me, it was always self-soothing when I was growing up. It was a way to sort of not feel something," she said.

During her childhood, Chrissy struggled with feeling accepted. Speaking on the October 22, 2024, episode of The Jamie Kern Lima Show, she shared, "You look like none of your other friends and you can't fit into any of the cute Wet Seal clothes that they can fit into. You're like, 'Oh, let me borrow your necklace.'" Chrissy also reflected on her experiences with boys, saying, "All the boys liked my friends—and I always felt like I was setting my friends up with cute boys."

Chrissy adopted a 2,000-calorie-per-day diet, rich in lean proteins, vegetables, and healthy fats. “I didn't starve myself or deprive myself,” she shared. Daily Walks: She committed to walking for 20 minutes every day. It wasn't about hitting the gym but staying consistent.

Chrissy Metz’s weight loss journey

Back in 2010, when Metz shed 100 pounds, she religiously followed two rules - 2,000 2,000-calorie diet and 20 minutes of walking every day. Let’s take a look at how impactful these two golden rules are in a weight loss journey.


2,000 calorie dietFor most adults, the 2,000 calories meet their dietary needs. However, this might vary based on age, gender, weight, height, activity level, and weight goals. According to the FDA, you should balance the number of calories you eat and drink with the calories your body uses in order to maintain a healthy body weight. “2,000 calories a day is used as a general guide for nutrition advice," the FDA says. Calorie deficit is the key. Incorporating vegetables, fruits, and proteins such as lean meat, poultry, fish and seafood, whole grains, dairy products, plant milk, healthy fats, and oils (avocados, olive oil) is important. Having well-balanced meals throughout the day is crucial for weight loss. “An energy deficit is the most important factor in weight loss. A low-calorie diet with a low fat or carbohydrate content has been recommended; however, in some cases, a very-low-calorie diet is required for a short period. Meal timing is also an important factor in weight management, and higher-calorie breakfasts in combination with overnight fasting may help to prevent obesity,” a study said. Your body requires energy, calories to perform essential functions like breathing, digestion, and physical activity. Eating below this requirement will create a deficit. When in a deficit, your body uses stored fat and glycogen for energy, which gradually reduces body fat. This is how calorie deficit works.

20 minutes walk
Incorporating some sort of physical activity is pivotal in the weight loss process. Starting with 20 or 30 minutes of brisk walking is effective. A study of over 1,000 men and women showed that people who walked 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. Based on your fitness goals and health, you can add other forms of exercises such as cardio, aerobic, or weight training, later.

Walking, one of the most simple workouts one can ever do, is also effecting in bringing down stress levels. It is also considered a heart-friendly exercise. For sustainable, weight loss and robust mental health, it is recommended highly recommended by experts.

Pro tip: In every fitness journey, the secret ingredient isn’t the trendiest gym equipment or the latest fad diet, it's consistency. Consistency is the holy grail of any fitness journey. No matter how little exercise you're doing each day, doing it regularly is what makes all the difference. Remember to treat your exercise sessions as important appointments. Settings realistic goals, and building a habit will take you a long way. A clean diet plays a crucial role in weight loss. Eat nutritious and whole foods like fruits, vegetables, lean proteins, and whole grains. Avoiding processed foods, and refined sugars will also help in the weight loss journey. Also, keep and eye on how much you eat. Portion control is vital in weight management. Eat clean, exercise daily, and repeat!


Christine Michelle Metz or Chrissy Metz was born in Florida on September 29, 1980, however, she spent her early years in Japan, where her father was stationed by the US Navy. The family later moved to Gainesville, Florida, where she attended elementary, middle, and high school. Chrissy grew up with her mother, stepfather, two siblings and two half-siblings. She played Kate Pearson in the NBC drama series This Is Us and got nominated for Primetime Emmy Award and Golden Globe Award.

(Pic courtesy: Instagram/ Chrissy Metz)