The beloved McGee actor shares how subtle lifestyle changes led to his remarkable weight loss that shocked viewers

I’m sitting across from Sean Murray at a quiet café in Los Angeles, miles away from the NCIS set where he’s played Special Agent Timothy McGee for nearly two decades. The actor looks noticeably different from the fresh-faced, somewhat pudgy agent who first appeared on the hit CBS show back in 2003.

“People still come up to me about the weight loss,” he says with a gentle laugh, stirring his black coffee. “It’s been years, but viewers who binge the older seasons and then catch up to the newer ones… they notice.”

And notice they did. When Season 8 of NCIS premiered in September 2010, viewers were shocked by Murray’s transformation. The once-round face had thinned, the formerly plump cheeks had defined. All told, the actor had lost approximately 25 pounds during the show’s hiatus – a change that was so dramatic it prompted widespread speculation among fans and even spawned rumors about possible illness.

“The illness rumors were wild,” Murray tells me, shaking his head. “I was actually the healthiest I’d been in years, but suddenly there were all these concerns that I was sick. The producers even had to address it.”

Today, Murray is opening up about the real story behind his transformation – a journey that involved no fad diets, no extreme exercise regimens, and absolutely no health scares.

The Wake-Up Call: Why Sean Decided to Change

“It wasn’t a big dramatic moment,” Murray says when I ask what prompted his weight loss journey. “I just didn’t feel great. I was tired a lot, not sleeping well. And I’d catch glimpses of myself on screen and think, ‘Is that really how I look?'”

By 2010, Murray had been playing McGee for seven seasons. The once-recurring character had become a series regular and fan favorite. With increased visibility came increased scrutiny – not just from fans but from Murray himself.

Looking in the Mirror

“When you’re on a show that’s watched by millions of people, you become hyper-aware of your appearance,” he explains. “Every week, there I was on screen, and I could track the physical changes happening over time. I wasn’t happy with the direction things were going.”

But vanity wasn’t the primary motivator. At 32 years old, Murray was experiencing decreased energy levels and general malaise that he attributed partly to his diet and lifestyle.

“I was eating terribly – lots of fast food, late-night snacks after long shoots. The craft services table on set is always filled with temptations,” he says. “And I wasn’t moving my body enough to counteract all that.”

As the seventh season wrapped, Murray made a quiet decision: he would use the summer hiatus to focus on his health.

The Transformation: Simple Changes, Remarkable Results

Unlike many Hollywood weight loss stories that involve extreme diets, personal chefs, and intense fitness regimens, Murray’s approach was refreshingly down-to-earth.

“I didn’t follow any specific diet,” he tells me, dispelling one of the most common misconceptions about his weight loss. “No keto, no paleo, no intermittent fasting – none of that. I just made smarter choices.”

The Nutritional Shift

The cornerstone of Murray’s transformation was eliminating alcohol and most processed sugars from his diet.

“Cutting out alcohol was a game-changer,” he reveals. “I wasn’t a heavy drinker, but even those couple of beers a few times a week were adding empty calories and affecting my sleep.”

Murray also significantly reduced his sugar intake, which he credits with having the most visible impact.

“Sugar was my weakness – cookies, candy, sugary drinks. I didn’t eliminate sweets entirely, but I became much more mindful about them. They became occasional treats rather than daily habits.”

In addition to these reductions, Murray increased his consumption of whole foods – more vegetables, lean proteins, and complex carbohydrates.

“I didn’t count calories or macros or anything like that,” he explains. “I just started eating real food more often than not. And I drank a ton of water – always had a bottle with me on set.”

The Movement Component

While nutrition played the primary role in Murray’s transformation, he also incorporated more physical activity into his routine.

“Again, nothing extreme,” he emphasizes. “I wasn’t hitting the gym for two hours a day or training for a marathon. I just started moving more regularly.”

His exercise of choice? Walking.

“I got a treadmill desk so I could walk while learning my lines,” he shares. “And I made a point to take walks around my neighborhood in the evenings. Simple stuff that added up over time.”

The Results: More Than Just Physical Changes

By the time Murray returned to the NCIS set for Season 8, he had lost approximately 25 pounds. The physical transformation was immediately noticeable to cast, crew, and eventually, viewers.

“Michael Weatherly [who played Agent Tony DiNozzo] did a double-take when he saw me,” Murray recalls with a smile. “He was like, ‘McSkinny! What happened to you?'”

But the changes went far beyond the physical.

Energy and Performance

“The biggest difference was my energy level,” Murray says. “I felt so much more alert, so much more present. That translated directly to my work on the show.”

Season 8 marked a period of growth for Murray’s character, with McGee taking on more responsibility and complex storylines. Murray credits his improved health with helping him rise to these new challenges.

“I could focus better, sustain energy through those long 12-14 hour days. I wasn’t dragging by the afternoon like I used to be.”

Public Reaction and Concerns

When Season 8 premiered, fans immediately noticed the change in Murray’s appearance. Social media and NCIS forums buzzed with speculation – some positive, some concerned.

“The reaction was intense,” Murray admits. “Most fans were supportive, but there was definitely concern that something was wrong with me. The rumors got so widespread that CBS actually had to release a statement explaining that I was perfectly healthy and had simply lost weight.”

In October 2010, Murray himself took to Twitter to address the concerns directly: “To those who have asked what I did to lose the 25 lbs: 14 months of no alcohol and almost no sugar. ate strictly organic.”

Maintaining the Change: Life After the Transformation

It’s been over a decade since Murray’s dramatic transformation, and he’s largely maintained his healthier weight. I ask him how he’s managed this when so many people regain lost weight.

“Sustainability was always the goal,” he explains. “I never saw this as a temporary ‘diet’ but as a lifestyle adjustment. That’s why I didn’t do anything extreme that I couldn’t maintain long-term.”

Finding Balance

Murray acknowledges that his approach has evolved over the years.

“I’m not as strict now as I was during that initial period,” he admits. “I’ll have a drink occasionally, enjoy dessert at family gatherings. The difference is, these are now exceptions rather than daily habits.”

His philosophy centers on balance rather than deprivation.

“Deprivation doesn’t work long-term,” he says firmly. “If you tell yourself you can never have a cookie again for the rest of your life, you’re setting yourself up for failure. It’s about making good choices most of the time so that the occasional indulgence doesn’t derail you.”

The Role of Aging

Now in his mid-40s, Murray recognizes that maintaining his health requires different strategies than it did a decade ago.

“As you get older, your metabolism changes,” he notes. “I have to be more intentional now about staying active and watching what I eat. But the foundation of habits I built back then has served me well.”

The Impact on Career and Life

Murray’s physical transformation coincided with an evolution in his character on NCIS. As McGee transformed from a somewhat awkward, fresh-faced probie to a confident senior field agent (and eventually, the team’s computer expert), Murray’s new look aligned with this character growth.

“It wasn’t planned that way,” he says when I point this out. “But yes, the timing worked out well for McGee’s character arc. As he became more confident and took on more responsibility, his physical appearance changed too. It gave a visual component to his growth.”

Beyond NCIS

While NCIS remains Murray’s primary professional focus – the show is now in its 21st season, making it one of the longest-running scripted non-animated U.S. primetime TV series – his health journey has impacted other areas of his life as well.

“Having more energy means I can be more present for my family,” says Murray, who has two children with his wife Carrie. “That’s probably the biggest benefit of all.”

Murray speaks warmly of how his improved health has allowed him to be a more active parent, whether it’s playing sports with his kids or simply having the stamina to keep up with their busy schedules after long days of filming.

Lessons Learned: What Sean Wants Others to Know

As our conversation winds down, I ask Murray what advice he’d give to fans inspired by his transformation.

“First, don’t compare your journey to anyone else’s,” he says thoughtfully. “What worked for me might not work for someone else. We all have different bodies, different lifestyles, different challenges.”

Small Changes, Big Results

If there’s one takeaway Murray wants to emphasize, it’s the power of small, consistent changes.

“You don’t have to overhaul your entire life overnight,” he suggests. “Start with one thing – maybe it’s cutting back on soda, or taking a walk three times a week. Master that, then add something else. Small changes add up to big results over time.”

He’s also a big believer in focusing on health, not just appearance.

“The physical changes are what people notice, but they’re actually just a side effect,” he explains. “The real benefits are how you feel – your energy, your mood, your sleep quality. Focus on those things, and the aesthetic changes will follow naturally.”

Patience and Consistency

Murray emphasizes that his transformation wasn’t overnight – it took 14 months of consistent effort.

“We live in this instant gratification culture where people want results yesterday,” he says. “But sustainable change doesn’t work that way. It takes time. I lost about two pounds a month, which doesn’t sound dramatic, but it adds up. And more importantly, it stays off.”

Looking Forward: Sean’s Ongoing Health Journey

As we prepare to wrap up our conversation, I ask Murray about his current health goals.

“At this point, it’s about maintenance and feeling good,” he says. “I’m not trying to lose more weight, just stay healthy and energetic enough to keep up with the demands of the show and family life.”

Now, with NCIS still going strong after two decades on air, Murray reflects on how his health journey has paralleled his character’s evolution.

“McGee and I have grown up together in a way,” he says with a thoughtful smile. “We’ve both become more confident, more comfortable in our skin. It’s been a privilege to play a character for so long that I’ve actually grown alongside him.”

As we say our goodbyes, what strikes me most about Murray’s story isn’t just the physical transformation, but the thoughtful, measured approach he took – one that prioritized sustainable health over quick fixes or dramatic results. In an industry often obsessed with extreme transformations and overnight makeovers, Murray’s journey offers a refreshingly realistic template for lasting change.

“The best compliment I get now isn’t about how I look,” he tells me as we part. “It’s when people tell me I’ve inspired them to make their own healthy changes. That means more than any comments about my appearance ever could.”

Have you made sustainable lifestyle changes that improved your health? What small shifts made the biggest difference for you? Share your experiences in the comments below – your story might be just what someone else needs to hear to start their own journey.

FAQs

How much weight did Sean Murray lose?

Sean Murray lost approximately 25 pounds, a transformation that became noticeable to viewers when Season 8 of NCIS premiered in September 2010. The weight loss occurred gradually over about 14 months.

What diet did Sean Murray follow to lose weight?

Murray didn’t follow a specific diet plan. Instead, he eliminated alcohol completely and drastically reduced his sugar intake. He focused on eating organic foods and increasing his consumption of whole foods like vegetables, lean proteins, and complex carbohydrates while reducing processed foods.

Did Sean Murray lose weight because he was sick?

No, despite rumors that circulated among fans, Murray’s weight loss was not due to illness. These rumors became so widespread that CBS had to release a statement confirming that Murray was healthy and had simply lost weight through lifestyle changes. Murray himself addressed this on Twitter in October 2010, explaining that his transformation was due to healthy lifestyle changes.

How did Sean Murray lose weight so quickly?

Murray’s weight loss wasn’t actually quick – it occurred over approximately 14 months, which is considered a healthy and sustainable rate of weight loss. He lost about 2 pounds per month through consistent lifestyle changes rather than through any extreme or rapid methods.

Has Sean Murray kept the weight off since his transformation?

Yes, Murray has largely maintained his healthier weight in the years since his initial transformation. While he admits he’s not as strict now as he was during the initial weight loss period, he has maintained the core healthy habits he established, focusing on balance rather than deprivation. He allows himself occasional indulgences while continuing to make healthy choices most of the time.