Leena Watts
Dancing With the Stars has become a phenomenon, not only as a reality TV show but also as a weight-loss model. The show pairs professional dancers with celebrities, and viewers have noticed the celebrities getting fitter and smaller with each episode. While there is no specific diet related to the show, the intense physical activity involved in dancing, combined with healthy eating, has proven to be an effective formula for weight loss. Celebrities who have been on the show have shared their personal diets and weight-loss journeys, which have included everything from the keto diet to the carnivore diet, and even intermittent fasting.
| Characteristics | Values |
|---|---|
| Celebrities' weight loss | Marie Osmond, John O'Hurley, Kelly Osbourne, Mya, Alyson Hannigan |
| Celebrities' diet | Marie Osmond combined dancing with NutriSystem |
| John O'Hurley became the poster boy for dancing and weight loss | N/A |
| Kelly Osbourne cut out late-night snacking and drinks six glasses of water a day | N/A |
| Mya runs twice a day to speed up metabolism | N/A |
| Emma Slater's diet | The carnivore diet |
| Peta Murgatroyd's diet | Coffee with half-and-half and agave, a four-egg omelet with goat cheese, smoked salmon, capers, and dill for breakfast |
| Salad with chicken, cucumber, flaxseed, tomatoes, red onion, dill, and balsamic vinegar dressing for lunch | |
| 5 oz. dry-rub steak with steamed veggies for dinner | |
| Britt Stewart's diet | Gluten-free, intuitive eating, and listening to body cues |
| Veggies or veggie chips and hummus, cheese board, salami, and cheeses for snacks | |
| Plant-based foods, sweets in moderation, coffee, green smoothie, yogurt and granola, coconut water, and alkaline water | |
| Wine a couple of times a week, Tulsi Tea on wine-free evenings | |
| Jenna Johnson's diet | Protein-heavy, scrambled eggs, bacon, salad with chicken, turkey, or quinoa, carrots and hummus, pretzels, chicken, fish, or steak for dinner |
| Pro dancers' advice | Eat clean and have balanced meals, indulge occasionally, listen to your body |
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What You'll Learn
Contestants and professional dancers experience easy and rapid weight loss
Contestants and professional dancers on Dancing with the Stars have reported significant weight loss and improved fitness. The intense physical activity involved in dancing is a key factor in this, with regular rehearsals and high-energy performances contributing to rapid calorie burn and improved muscle tone.
In addition to the physical activity, dietary choices also play a crucial role in the weight loss experienced by the cast. While there is no one-size-fits-all approach, several dancers have emphasised the importance of intuitive eating and listening to their bodies. This involves making mindful food choices based on individual needs and preferences rather than following restrictive fad diets. For example, pro dancer Britt Stewart has been gluten-free for health reasons and embraces intuitive eating, opting for savoury snacks like veggies or hummus and incorporating more plant-based options into her diet. She also allows herself sweets in moderation and enjoys a glass of wine a few times a week.
Other dancers have shared their experiences with more structured dietary approaches. For instance, Emma Slater and Sasha Farber have tried the carnivore diet, which involves consuming only meat and animal products while eliminating fruits, vegetables, grains, and more. While this diet can lead to weight loss and increased energy levels, it is essential to understand the potential risks and ensure adequate hydration to support protein breakdown.
Some dancers have also emphasised the importance of a balanced diet. Former pro Julianne Hough, for instance, maintains a balanced diet while still allowing herself to indulge occasionally. Pro dancer Peta Murgatroyd, who cooks at home to ensure she knows exactly what she's eating, also follows a balanced approach. Her meals include a four-egg omelette with goat cheese and smoked salmon for breakfast, a salad with chicken and vegetables for lunch, and a steak with steamed veggies for dinner.
Overall, while the physical demands of dancing play a significant role in weight loss, the dietary choices of the cast also contribute to their fitness and health. By combining regular dance rehearsals and performances with mindful eating habits and structured dietary approaches, the contestants and professional dancers on Dancing with the Stars have achieved rapid and noticeable weight loss.
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Jenna Johnson's diet and fat-burning dance moves
Jenna Johnson, the 24-year-old Dancing with the Stars champion, has shared some health advice and dance moves that can be done all year round. Johnson, who took home the Mirrorball Trophy with her partner, Olympic figure skater Adam Rippon, says that dance is "one of the most amazing workouts". She encourages everyone to try dancing, as it challenges both the mind and the body and engages different muscles that wouldn't be used in other workouts.
Johnson relies on a protein-heavy diet to maintain her stamina while rehearsing her dance routines. For breakfast, she eats scrambled eggs and bacon. She says that "it's really important to incorporate leafy greens" for lunch, so she always tries to have a salad with chicken, turkey or quinoa. She also snacks on carrots and hummus and enjoys pretzels, as they "expand in [her] stomach and keep [her] a bit more full". For dinner, Johnson will eat chicken, fish or steak and tries not to eat too much so she doesn't go to sleep full.
Johnson has also created videos walking viewers through how to salsa and jive as a workout. She says that salsa is "great for stamina and cardio", and that jive is a good workout because you're constantly in motion. Johnson also notes that there is "a lot of movement in the core area" when doing the jive, which is "awesome for sculpting your obliques and your back".
Dancing with the Stars contestants have also shared their experiences with weight loss on the show. Fan favourite Kelly Osbourne, who has a history of yo-yo dieting, said that dancing has been the only healthy way she has been able to lose weight. She cut out late-night snacking and increased her water intake to six glasses a day. Mya, another contestant, lost 11 pounds in four weeks and maintained her weight loss with occasional twice-daily runs.
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Emma Slater's carnivore diet
The cast of Dancing with the Stars has provided a lot of fitness and lifestyle inspiration over the years. Fan favorites like Kelly Osbourne have credited dancing with helping her lose weight in a healthy way.
Emma Slater, a professional dancer on the show, has also been very open about her diet journey. Before starting the 2025 Dancing with the Stars Live tour, Slater decided to be more disciplined with her eating habits. She noticed that she was consuming a lot of sugar and decided to start the carnivore diet.
The carnivore diet is a restrictive and low-carb diet where individuals only consume meat and animal products and eliminate fruits, vegetables, grains, and more. Slater has done this before and has seen positive results, including increased energy levels, weight loss, reduced sugar cravings, and less brain fog. She has also acknowledged the potential risks of the diet and has advised people to understand if it is right for them before trying it.
Harvard Medical School has classified the carnivore diet as a type of ketogenic "keto" diet. Slater has emphasized the importance of drinking a lot of water to support her body in breaking down the protein. She has also set up a makeshift "kitchen" with electric pans outside the tour buses by the venue to prepare her meals.
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Britt Stewart's gluten-free and intuitive eating approach
Dancing with the Stars has provided a lot of fitness and lifestyle inspiration for fans over the years. Britt Stewart, the show's first Black female dance pro, has shared her dietary and exercise routines, as well as tips on how to stay motivated. Stewart's approach to food involves intuitive eating and a mostly vegetarian, gluten-free diet to fuel her through rehearsals, training, and performances.
Stewart's meals are balanced and varied, with a focus on listening to her body and eating what she feels it needs. She starts her day with a coffee and a protein-filled breakfast, such as eggs, avocado, and turkey or regular bacon. On filming days, she takes advantage of the catering, ensuring she gets enough calories to balance her workouts. When she needs a snack, she often reaches for fruit, like apples with peanut butter or cherries, or almonds and dried mango.
For dinner, Stewart switches it up, checking in with her body to decide what to eat. She incorporates plenty of vegetables into her diet, with at least one or two veggie-based dinners a week. One of her go-to meals is a stir-fry with fried rice, egg, avocado, and sriracha. She also enjoys gluten-free pasta with tomato sauce, Parmesan cheese, red pepper flakes, and sometimes Italian sausage. Stewart doesn't restrict herself when it comes to sweets, allowing herself to indulge in ice cream a few times a month and a glass of wine a couple of evenings a week.
Stewart's gluten-free and intuitive eating approach is about listening to her body and making adjustments as needed. She ensures she's getting enough calories to sustain her energy levels and performance, while also incorporating plenty of vegetables and plant-based options into her diet. By prioritising her health and well-being, Stewart serves as an inspiration for fans of the show, demonstrating that a balanced and intuitive approach to food can lead to a healthier and more fulfilling lifestyle.
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Kelly Osbourne's yoyo dieting and dancing
Kelly Osbourne has been open about her struggles with yoyo dieting and body image. In 2009, she revealed that she had dropped from a size 12/14 to a size 8/10 in just three weeks of rehearsals for Dancing with the Stars. She also told Closer magazine that she had "almost lost a full stone already" and that "all I needed to do was start dancing".
Osbourne's training routine for the show included five hours of dance rehearsals a day, plus two hour-long sessions of Pilates a week. She also cut out late-night snacking and drank six glasses of water a day. In total, she lost 20 pounds and said that her body was "completely changing". She also said that dancing was the only healthy way she had been able to lose weight after years of yoyo dieting.
Osbourne is not the only celebrity to have transformed her body through appearing on Dancing with the Stars. Mya, for example, lost 11 pounds in four weeks and kept the weight off with occasional twice-daily runs. Similarly, Alyson Hannigan lost more than 20 pounds during her time on the show.
Professional dancers on the show have also spoken about the importance of diet and exercise. Karina Smirnoff, for example, has said that "weight loss is easy and rapid" on the show, but that "if celebrities really want to get the most out of the experience, they implement a healthy diet full of protein".
Some professional dancers have also spoken about the importance of indulging and listening to your body. For example, Sharna Burgess has talked about the importance of indulging, and Britt Stewart is all about listening to what your body wants.
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Frequently asked questions
Some cast members of 'Dancing with the Stars' have shared their dietary habits, which vary from person to person. For example, Emma Slater and Sasha Bersten follow the carnivore diet, which is a type of ketogenic diet. Britt Stewart has been gluten-free for 11 years and practices intuitive eating, listening to her body's cues. Peta Murgatroyd cooks at home to ensure she knows what's going into her food, and Witney Carson focuses on whole foods and a clean diet with lean meats and minimal carbs.
Many cast members of 'Dancing with the Stars' have emphasised the importance of combining healthy eating with physical activity for weight loss. For example, fan favourite Kelly Osbourne credits dancing with helping her lose weight in a healthy way, and she also cut out late-night snacking and increased her water intake. Jenna Johnson, a DWTS champion, recommends dance as a fun and engaging workout and maintains a protein-heavy diet to support her stamina during rehearsals.
There is no specific diet associated with 'Dancing with the Stars', and celebrities on the show have different approaches to nutrition and weight loss. While some may share their personal diets, these vary and there is no standardised 'Dancing with the Stars' diet.
Several celebrities on 'Dancing with the Stars' have been open about their weight loss journeys. Kelly Osbourne, for instance, lost 14 pounds in the first six weeks of rehearsals and continued to lose more inches. Marie Osmond combined her dancing regimen with NutriSystem and lost 10 pounds in six weeks, inspiring others to take up dance classes. Alyson Hannigan lost more than 20 pounds during her time on the show, and Mya lost 11 pounds in just four weeks.
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