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Chaz Bono’s Weight Loss Story (Diet and Exercise Revealed)

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: August 9, 2023

The famous American actor, author, and singer Chaz Salvatore Bono, born Chastity Bono recently had a remarkable weight loss journey and lost almost 60 pounds, which caught my attention.

As a personal trainer, I enjoy learning about the fat loss journeys of celebrities because they serve as motivational and inspirational examples for my clients.

So, my team and I took several weeks studying his progress and comparing his photos from various time periods in an effort to learn from the approach he took.

Keep reading to see what we found out.

Quick Summary

  • Chaz Salvatore Bono shed 80 lbs gradually with a healthy diet and regular exercise rather than relying on surgery.
  • Chaz Bono, after his female-to-male gender transformation, initiated a weight loss journey
  • To achieve the best results, Chaz Bono selected three disciplines for which he has a passion –  dancing, kickboxing, and martial arts.

How Did Chaz Bono Start Losing Pounds?

Chaz Bono fit and buff while looking at the camera

Chaz Bono started losing pounds after completing his female-to-male transition in 2010.

The actor claimed that he had many unhealthy habits, such as playing video games for hours, drinking, and even taking drugs.

It was only after his transformation that he decided to take his health into his own hands.

Chaz Bono had a history of weight cycling; he repeatedly lost weight and gained it back even after going to a celebrity weight loss reality TV program in 2005.

Despite getting noticeable results, they sadly didn't last.

Chaz Bono primarily blames this on cravings and hormone fluctuations after starting his transition in 2008.

Along the same line, researchers revealed that transgender people are more likely to become obese and gain weight before and after hormone therapy [1].

Having felt the need to take good care of his body after his transformation, Bono vowed to do his best to feel satisfied and at ease with his appearance.

What Was Chaz Bono’s Weight Loss Plan?

Chaz Bono doing martial arts inside the gym

Chaz Bono’s weight loss plan was to drop 50 lbs.

However, he has lost more than 80 lbs since 2012.

After he started off at 250 lbs, American TV host and physician Travis Stork advised him to lose between 50 and 80 lbs to get down to a healthier weight after looking at his physical exam and blood analysis.

Chaz Bono had high cholesterol, high blood pressure, and insulin resistance, indicating an elevated risk of diabetes.

In May 2013, the LGBT activist reached 190 lbs and felt incredibly confident about himself.

Chaz Bono’s Stats

  • Date of Birth: March 4, 1969
  • Height: 5’ 1.5”
  • Starting Weight: 250 lbs
  • Total Weight Loss: 80 lbs

Did Chaz Bono Have Surgery?

No, Chaz Bono did not have surgery. Many TV celebrities opt for high-cost surgeries to change their physical appearance, but this is not the case for Chaz.

Sonny Bono’s son believes in the natural and healthy fat loss process.

However, the former Dancing with the Stars contestant had breast removal surgery and penile reconstruction.

In 2010, Bono wrote a book about his experience transitioning called “Transition: The Story of How I Became a Man.”

In the book, he discusses how he felt like he was in the wrong body from a very young age and how difficult it was for him to grow up female in the public eye.

What’s Chaz Bono’s Diet Plan?

A close up shot of low-carb chaz bono's diet plan

Chaz Bono’s diet plan includes a low-carb diet rich in vegetables and meat to achieve his desired weight transformation and keep the extra pounds off his body.

During the early years of his weight loss journey, Chaz Bono used Freshology to craft a customized fat loss plan.

Fresholody is a meal program that provides its customers with frozen food on a weekly basis. To ensure they eat what they enjoy, each client can personalize their meal plans.

However, lately, he realized that he is not a strict diet type of person. He consequently adopted a Pegan diet – a combination of the words paleo and vegan.

He mainly consumes fruits, grass-fed meat, and vegetables and avoids eating sugar and dairy, except for goat cheese, grains, and starches.

In a one-on-one interview, he explained to Travis Stork that portion control has also significantly helped him meet his fat loss goals.

“I really feel very satisfied and comfortable with the way I eat now. It is amazing, and for me, it feels like kind of a miracle. I never thought I’d be that kind of a person.” - Chaz Bono

However, most nutritionists agree that diets alone are insufficient to provide the best results.

Your metabolism slows down as your body loses weight, making it more difficult to continue losing weight [2].

So I always suggest that my clients combine a proper diet with solid training if they want to get noticeable results.

What’s Chaz Bono’s Workout Routine?

A coach with a clipboard planning a workout routine

Chaz Bono's workout routine is dancing classes and high-intensity mixed martial arts, which is a great workout as it combines strength training and cardio workouts for weight loss.


When Chaz Bono joined the cast of the thirteenth season of Dancing With the Stars in September 2011, he had already begun to lose weight.

However, as he continued to train with dance instructor Oksana Dmytrenko, he started to see even better results.

“I still enjoy dancing. I still take classes,” said Chaz on the 24th Annual GLAAD Media Awards, adding that martial arts are also a part of his workout regimen.

Dancing was not only helping him transform his body physically, but it also boosted his confidence and helped him feel better about himself.

After taking fourth place on the show, Chaz continued to attend cardio dance classes.

Martial Arts Training

A person training boxing inside a gym

Besides dancing classes, mixed martial arts (MMA) is another enjoyable way of exercising that Chaz Bano used to get in shape in 2013.

Under the guidance of trainer Frank Colcher, he found that MMA improved his strength, flexibility, and stamina since matches can go on for several rounds and make for excellent high-intensity workouts.


Kickboxing is one of the recommended martial arts to lose weight because kickboxing sessions can help you burn up to 900 calories per hour, so it’s no wonder that it has helped Chaz Bono drop some pounds.

Chaz Bono shows through his example that if someone is looking to get fit, starting out with cardio exercises they enjoy can be a great way to ease into things.


How Lond Did Chaz Bano’s Weight Loss Journey Take?

Chaz Bano’s weight loss journey took around two years. He started by cutting out processed foods and white carbs and gradually adding more protein and healthy fats. He also incorporated regular cardio, dancing classes, and martial arts training into his routine.

How Much Weight Did Chaz Bono Lose?

Chaz Bono lost more than 80 lbs since he began his weight-loss journey in early 2011. He credits his success to diet and exercise.

What Diet Did Chaz Bono Follow to Lose Weight?

Chaz Bono followed a Pegan diet to lose weight. He eliminated processed foods, sugars, and most carbs from his diet and ate vegetables, fruits, and lean meats primarily. He also exercised regularly. By following this healthy weight diet and exercise plan, Bono was able to lose over 80 lbs.

How Has Chaz Bono's Weight Loss Affected His Health?

Chaz Bono's weight loss has affected his health both mentally and physically. He announced that his cholesterol levels have lowered, that he doesn't get tired as quickly, and that he is now more confident in himself.

Get Started on Your Weight Loss Journey

Chaz Bono’s weight loss journey was indeed not an easy one.

However, he persevered and eventually made lifestyle changes that would allow him to sustain his fat loss over the long term.

With healthier eating habits and dedication to workouts, anyone can lose weight and keep a healthy metabolism.

To maximize results, I advise my clients to incorporate one of our recommended fat burners into their regimen:

We’ve tested these products, and our results revealed significant progress for our clients in burning off extra fat, controlling cravings, and boosting stamina.


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