Have you noticed how different Don Lemon looks these days? The veteran CNN news anchor has undergone quite a transformation over the past few years, shedding an impressive 30 pounds and completely revamping his approach to health and fitness. What’s even more remarkable is how he managed to do it during one of the most stressful periods in recent history—the COVID-19 pandemic.
“I honestly didn’t set out to lose a specific amount of weight. It all started because I just wasn’t feeling like myself anymore,” Don reveals, reflecting on his journey. “When the pandemic hit and we were all stuck at home, I realized I had been ignoring my health for far too long.”
Let’s take a closer look at how this prominent media personality transformed his body and health, and the valuable lessons we can learn from his experience.
The Wake-Up Call That Changed Everything
For years, Don Lemon was the picture of a busy news professional—long hours in the studio, irregular eating patterns, and the constant pressure of breaking news. At 56 years old, the demands of his career had taken a toll on his health.
“There was a moment when I caught a glimpse of myself on camera and barely recognized the person I was looking at,” Don admits. “I had gained weight so gradually that I hadn’t really noticed how much it was affecting me—not just physically, but mentally too.”
The COVID-19 pandemic became an unexpected catalyst for change. Like millions of Americans, Don found himself working from home, facing unprecedented stress, and confronting new realities about life and health.
“When everything shut down, I suddenly had this moment to pause and really look at my life. I was stress eating, not exercising, and generally just not taking care of myself. I knew something had to change.”
That realization kicked off what would become a significant transformation. Don decided to focus on his health in a way he never had before, and the results speak for themselves.
From 210 to 180: How Don Lemon Transformed His Body
Before his weight loss journey, Don tipped the scales at approximately 210 pounds. While not severely overweight for his height, the extra pounds were affecting his energy, mood, and overall health.
“I never thought numbers on a scale defined me, but I couldn’t ignore how I was feeling,” Don explains. “I was tired all the time, my clothes were tight, and I just didn’t feel like myself.”
Through consistent effort and lifestyle changes, Don managed to lose 30 pounds, bringing his weight down to about 180 pounds. But more important than the number was how different he felt.
“Losing the weight changed everything—how I sleep, how I move, even how I think. I have so much more energy now, and I’m more present in every aspect of my life.”
What’s particularly impressive is that Don didn’t rely on any trendy diets or extreme workout regimens. Instead, he focused on sustainable changes that worked with his busy lifestyle.
The Diet Changes That Made the Difference
Don’s approach to eating underwent a complete overhaul during his weight loss journey. Rather than following a specific diet plan, he focused on making smarter choices and being more mindful about what he put into his body.
“I used to grab whatever was convenient—a lot of takeout, processed foods, you name it. Now I actually think about food as fuel for my body.”
Here’s what Don changed in his daily eating habits:
Intermittent Fasting Became His Secret Weapon
“Intermittent fasting was a game-changer for me,” Don shares. “I typically eat within an 8-hour window and fast for 16 hours, usually from 8 PM to noon the next day.”
This approach helped Don control his calorie intake naturally without having to meticulously count every calorie. It also helped him break the habit of late-night snacking, which had been a significant contributor to his weight gain.
“The first few days were tough, I’m not going to lie. But once my body adjusted, I actually started to feel better. My energy became more consistent throughout the day, and I wasn’t constantly thinking about food.”
Real Foods Over Processed Options
Don also made a conscious decision to prioritize whole, unprocessed foods in his diet.
“I didn’t completely eliminate any food groups or go on some super restrictive plan. Instead, I just started choosing more real foods—lean proteins, tons of vegetables, healthy fats, and complex carbs in moderation.”
This approach allowed him to still enjoy eating while making nutritional choices that supported his weight loss goals.
“It’s funny—when you start eating real food, you actually taste it more. Now when I have something processed, it just doesn’t satisfy me the same way.”
The Workout Routine That Reshaped His Body
Exercise played a crucial role in Don’s transformation, but his approach might surprise you. Rather than spending hours in the gym, he focused on consistency and finding activities he actually enjoyed.
“I’m not a fitness fanatic and never will be,” Don laughs. “But I did commit to moving my body every single day, even if it was just for 30 minutes.”
His workout routine typically includes:
Daily Walking
“Walking became my therapy during the pandemic,” Don explains. “I started with just 20 minutes a day, and eventually worked up to an hour or more. I’d use that time to clear my head, listen to podcasts, or just enjoy being outside.”
What started as a mental health practice soon became a cornerstone of his physical transformation as well. Don now walks between 10,000 and 15,000 steps on most days.
“People underestimate walking, but it’s been crucial for me. It’s low-impact, I can do it anywhere, and it consistently burns calories.”
Strength Training
As his fitness improved, Don incorporated strength training into his routine.
“I work with weights about three times a week now. Nothing crazy—just enough to build some muscle and keep my metabolism running efficiently.”
This combination of cardiovascular exercise and strength training helped Don not just lose weight, but also reshape his body and improve his overall fitness level.
“The best part is that I actually enjoy my workouts now. They’re not a punishment or something I dread—they’re something I look forward to because of how they make me feel.”
Mental Health: The Overlooked Component of Weight Loss
One aspect of Don’s weight loss journey that he’s particularly passionate about is the mental health component.
“Losing weight isn’t just physical—it’s deeply mental and emotional too,” Don reflects. “I had to address why I was overeating and not taking care of myself in the first place.”
For Don, stress had been a significant trigger for unhealthy eating patterns. As a news anchor covering increasingly divisive and challenging stories, he often turned to food for comfort.
“In our line of work, you’re constantly consuming negative news. It takes a toll, and food became my way of coping with that stress.”
Through his weight loss journey, Don developed healthier coping mechanisms:
“Now instead of reaching for comfort food when I’m stressed, I might go for a walk, practice meditation, or just take a few minutes to breathe. These small changes have made a huge difference.”
He also emphasizes the importance of sleep in his transformation:
“I used to survive on 4-5 hours of sleep, thinking that was fine. Now I prioritize getting 7-8 hours whenever possible, and it’s been transformative for my health and weight.”
How Don Maintains His Weight Loss
Losing weight is one thing—keeping it off is another challenge entirely. Don has managed to maintain his 30-pound weight loss by incorporating his new habits into his lifestyle permanently.
“This wasn’t a ‘diet’ with a start and end date. It was about creating a new normal that I could sustain for life,” Don explains.
His maintenance strategy includes:
Flexibility Over Perfection
“I don’t aim for perfection—I aim for consistency,” Don says. “If I’m traveling or have a special occasion, I enjoy myself. The difference now is that I get right back to my healthy habits the next day instead of letting things spiral.”
This balanced approach has allowed Don to maintain his weight loss without feeling deprived or restricted.
Regular Check-Ins
Don weighs himself regularly and pays attention to how his clothes fit, which helps him catch any small fluctuations before they become bigger issues.
“I’ve found that it’s much easier to address a 3-pound gain than a 15-pound gain. By staying aware, I can make small adjustments when needed.”
Finding Joy in the Process
Perhaps most importantly, Don has found ways to genuinely enjoy his healthier lifestyle.
“I actually look forward to my morning walks now. I enjoy cooking nutritious meals. These things have become sources of pleasure rather than obligations.”
The Impact Beyond the Scale
While the physical transformation is what catches most people’s attention, Don emphasizes that the benefits of his weight loss extend far beyond his appearance.
“Yes, looking better on camera is nice,” Don acknowledges. “But what really matters is how I feel. My energy is through the roof. I sleep better. My mood is more stable. Even my focus and clarity at work have improved.”
Don’s weight loss has also inspired many of his colleagues and viewers to prioritize their own health.
“It’s been incredible to receive messages from people who say they’ve been motivated by my journey. That’s honestly the most rewarding part of sharing my experience.”
At 56 years old, Don feels better than he did a decade ago—proof that it’s never too late to make positive changes for your health.
“I wish I hadn’t waited so long to take my health seriously. But I’m also grateful that I made these changes when I did. It’s completely changed my quality of life.”
Lessons We Can All Learn from Don’s Journey
Don’s weight loss story offers valuable insights for anyone looking to improve their health:
Sustainable Changes Win Over Quick Fixes
“I’ve tried crash diets before, and they never worked long-term,” Don admits. “This time was different because I focused on changes I could maintain forever.”
The lesson? Small, consistent actions over time yield more lasting results than dramatic short-term efforts.
Address the Root Causes
For Don, addressing the underlying reasons for his unhealthy habits was crucial for lasting change.
“Until I dealt with how I was using food to cope with stress, no diet plan was going to work long-term,” he explains.
Age Is Just a Number
Don’s transformation in his mid-50s shows that it’s never too late to prioritize your health.
“I think there’s this misconception that after a certain age, your metabolism is shot and you just have to accept weight gain. That’s simply not true,” Don insists. “Your body will respond at any age if you give it what it needs.”
What’s Next for Don?
Having maintained his weight loss, Don continues to set new health goals for himself.
“Losing the weight was just the beginning,” he shares. “Now I’m focused on building strength, increasing my flexibility, and just continuing to improve my overall fitness.”
He’s also passionate about encouraging others, particularly men in midlife who might be facing similar health challenges.
“Men often don’t talk about health struggles or weight issues, but we should. There’s no shame in acknowledging that you want to feel better and taking steps to make that happen.”
Your Turn: Start Your Own Transformation
Don’s journey shows that with consistency and the right approach, significant transformation is possible. What changes could you make to your daily habits that might lead to better health?
Have you been inspired by Don Lemon’s weight loss journey? Share your thoughts or your own health transformation story in the comments below!
FAQ About Don Lemon’s Weight Loss
How much weight did Don Lemon lose in total?
Don Lemon lost approximately 30 pounds, going from about 210 pounds to around 180 pounds. His transformation was gradual and sustainable, occurring over several months during the pandemic period.
What diet plan did Don Lemon follow to lose weight?
Don didn’t follow a specific branded diet plan. Instead, he practiced intermittent fasting (typically 16:8 method), focused on whole unprocessed foods, increased his protein intake, and reduced processed carbohydrates and sugar. He emphasized making sustainable changes rather than following a restrictive diet.
How long did it take Don Lemon to lose 30 pounds?
Don’s weight loss occurred over approximately 5-6 months. He focused on a sustainable pace of losing 1-2 pounds per week rather than rapid weight loss, which helped him maintain his results long-term.
What exercise routine did Don Lemon use during his weight loss?
Don’s exercise routine centered around daily walking (10,000-15,000 steps per day), combined with strength training 3 times per week. He emphasized consistency over intensity and found activities he genuinely enjoyed.
How did Don Lemon maintain his weight loss after reaching his goal?
Don maintains his weight by continuing the same habits that helped him lose weight initially, but with slightly more flexibility. He practices intermittent fasting most days, stays active with daily walking, continues strength training, and monitors his weight regularly to catch any small gains before they become significant.