Melissa McCarthy’s Weight Loss: How She Dropped 50 Lbs. With a Relaxed, Sustainable Plan
Melissa McCarthy’s impressive weight loss didn’t happen overnight. The actress, comedian and 2025 Golden Globes presenter has been candid about her fluctuations over the years, her journey with body image and the healthy lifestyle that keeps her feeling her best. In 2015, she reportedly dropped more than 50 pounds gradually through sustainable diet and exercise, and she still looks incredible today! Keep reading to learn about the Bridesmaids star’s wellness routine and how you can easily replicate it.
Melissa McCarthy’s weight loss success: How she lost 50 lbs.
McCarthy credits her weight loss to equal parts mindset, nutrition and physical activity. Here, what helped her look and feel her best:
She stays active
In 2011, McCarthy told ET she’d lost 30 pounds by “piloxing,” a mix of pilates and boxing. And in 2015, the actress prepared for her role in the action comedy Spy by training with a martial arts instructor.
“Both martial arts and boxing are exceptional tools for weight loss because they mix cardiovascular exercise, strength training and mental discipline into one dynamic workout,” says James Lyons, MD, Physician with Synergy Houses. “Boxing, in particular, isn’t just about throwing punches—it engages your core, arms, legs and glutes while keeping your heart rate elevated.
A fusion of pilates and boxing adds an extra layer of flexibility and core strength training, Dr. Lyons says. Pilates emphasizes controlled, technical movements that help build lean muscle and improve posture. Combined with the calorie-burning energy of boxing, this makes for a well-rounded workout, he notes.
She prioritizes protein
The Mike & Molly star also reportedly followed a high-protein diet, which is a well-established weight loss strategy.
“A high-protein diet is one of the most effective nutritional strategies for weight loss, and it works in a few key ways,” offers Dr. Lyons. “First, protein helps you feel full longer, which naturally reduces hunger cravings and helps control calorie intake throughout the day. Second, protein is essential in preserving muscle mass during weight loss. When you’re in a calorie deficit, your body may start breaking down muscle for energy if you’re not consuming enough protein.”
Maintaining muscle is critical for weight loss, he adds, because muscle tissue burns more calories at rest than fat tissue does. Protein also has a higher thermic effect, meaning your body burns more calories digesting and metabolizing protein than carbs or fats, Dr. Lyons explains.
When choosing protein-rich foods, Dr. Lyons recommends lean meats like chicken breast, turkey and fish (such as salmon or tuna). Fish offers a bonus of omega-3 fatty acids, which support overall health.
Greek yogurt and cottage cheese are high in protein and contain probiotics to support gut health. Plant-based proteins like lentils, chickpeas, tofu and edamame are also ideal choices, he says, especially for those following a vegetarian or vegan diet. For something you can grab on-the-go, protein shakes or protein bars can quickly and effectively meet your daily protein needs.
“The key takeaway here is variety,” Dr. Lyons explains. “Incorporating a mix of animal-based and plant-based protein sources ensures you get all the essential amino acids and nutrients your body needs while keeping your meals interesting.”
She doesn’t stress over perfection
McCarthy has a pretty inspiring attitude toward weight loss.
“I truly stopped worrying about it,” the Oscar nominee told Life & Style magazine. “I think there’s something to kinda loosening up and not being so nervous and rigid about it that, bizarrely, has worked.”
She’s tried fad diets (and even a liquid diet) in the past, she said, and has vowed to steer clear going forward. Instead, she accepted that her goals were a work in progress.
“Everybody’s always kind of working on something,” she said on Breakfast Club Power 105.1 FM in a 2018 interview. “And I was like, ‘If I can de-stress and just do it slower and stop constantly trying to be on something.’ And then it actually worked better instead of being like, ‘I’m gonna not do this and do this and only drink this.’”
She went on to explain that extremely restrictive dieting had negative physical and mental effects on her wellbeing, so she decided to relax and give herself some grace. “After I had kids, I was just like, ‘I have to be realistic. It’s not gonna go fast,’” she said. “But I mean, I feel great.”
She accepts that her weight will fluctuate
“I thought I battled weight throughout high school, but I look back at pictures of me as a cheerleader, doing sprints, lifting weights, doing gymnastics, playing tennis, and while I wasn’t reed-thin like some girls… I was a size six the entire time. So what on Earth was I freaking out about?” she told Rolling Stone in 2017.
Now, the Gilmore Girls actress recognizes that while her weight may change over the years, it doesn’t define her. “I’ve been every size in the world,” she told US Weekly in 2013.
“From a mental perspective, Melissa’s approach highlights something crucial: letting go of perfectionism can actually lead to better weight loss results,” Dr. Lyons confirms. “One of the biggest hurdles in any weight loss journey is the ‘all-or-nothing’ mindset—believing that one missed workout or indulgent meal means the entire effort is ruined. This mindset often leads to frustration, guilt and giving up entirely.”
And research supports the idea that people who approach weight loss with flexibility and balance are more likely to stick with their habits long-term, Dr. Lyons says.
“When you’re less focused on rigid rules and more focused on progress, you create space for sustainable habits to form. Small wins, like adding an extra serving of vegetables to your meal or choosing a 20-minute walk over skipping exercise entirely, start to add up.”