When Julie Banderas appeared on FOX News after a brief hiatus, viewers immediately noticed something different about the veteran anchor. The always-polished news personality had undergone a remarkable transformation, shedding 30 pounds and radiating a new kind of confidence on screen. I had the chance to sit down with Julie to get the real story behind her weight loss journey—one that balances the demands of a high-pressure career, motherhood of three, and the personal commitment to reclaiming her health after years of putting herself last.
The Turning Point That Sparked Julie’s Transformation
Every weight loss journey has a catalyst—that moment when something shifts inside and change becomes inevitable. For Julie Banderas, this moment came after years of prioritizing everyone but herself.
The Wake-Up Call After Her Divorce
In 2022, Julie’s personal life underwent a significant change when she divorced her husband of nearly 13 years. The end of her marriage to Andrew Sansone marked a turning point that ultimately led to her transformation.
“Going through a divorce at 49 while raising three kids and maintaining a demanding career at FOX—it was overwhelming,” Julie told me, leaning forward in her chair with characteristic directness. “I realized I’d been putting my own health and wellbeing on the back burner for years. When my marriage ended, I had two choices: spiral downward or use this as an opportunity to rebuild myself from the inside out.”
The divorce, which she announced on social media in early 2023, became a catalyst for change across multiple areas of her life—including her approach to health and fitness.
“When you’re going through something that difficult, you need to find strength you didn’t know you had,” she explained. “For me, taking control of my physical health became a way to regain control when other parts of my life felt chaotic.”
The On-Camera Reality Check
As a television personality at FOX News since 2005, Julie’s appearance has always been subject to public scrutiny. But it was catching glimpses of herself during broadcasts that became increasingly difficult to ignore.
“In television, the camera adds pounds—that’s just reality,” Julie said with a wry smile. “But there came a point where I couldn’t blame it all on the camera anymore. I was tired all the time, my clothes were tight, and honestly, I didn’t recognize myself sometimes when I watched the playback of my segments.”
For someone whose career depends on projecting confidence and authority, this disconnect between self-image and reality became increasingly problematic.
“When you don’t feel comfortable in your own skin, it affects everything—your confidence, your energy, how you carry yourself,” she admitted. “And in my line of work, those things matter.”
The 30-Pound Journey: How Julie Transformed Her Body and Life
Julie’s approach to weight loss wasn’t about crash dieting or extreme measures. Instead, she focused on sustainable changes that would work with her unpredictable schedule and family responsibilities.
Finding a Sustainable Eating Plan That Works for a Busy Anchor
As a news anchor with unpredictable hours and a mother of three children, Julie needed a nutrition approach that would be practical and sustainable.
“I’ve tried every diet under the sun over the years,” Julie confessed. “Keto, paleo, intermittent fasting—you name it. But most of them were too restrictive to maintain with my schedule. I needed something I could stick with long-term.”
What ultimately worked for Julie was a modified intermittent fasting approach combined with mindful eating principles.
“I generally try to eat within an 8-hour window, usually from around noon to 8 PM,” she explained. “But I’m not militant about it. If I have an early morning broadcast and need breakfast, I have breakfast. The key for me has been flexibility within a structure.”
Her typical day now includes:
“I start with black coffee in the morning. For my first meal, I’ll have something protein-rich like eggs with vegetables or Greek yogurt with berries. Dinner is usually lean protein like fish or chicken with lots of vegetables and some healthy fats. I’ve drastically reduced processed foods, sugar, and alcohol—though I still enjoy a glass of wine sometimes because life’s too short!”
The most significant change, she notes, wasn’t just what she ate but how she approached eating.
“I used to eat mindlessly—standing at the counter, rushing between meetings, grabbing whatever was convenient,” Julie said. “Now I try to sit down, eat slowly, and really enjoy my food. That simple change has made a huge difference.”
The Workout Routine That Fits Between Broadcasts
Julie’s exercise routine had to accommodate early morning broadcasts, evening news cycles, and the unpredictability of breaking news—not to mention parenting responsibilities.
“Finding time to exercise consistently was probably my biggest challenge,” Julie admitted. “I had to get creative and commit to shorter, more intense workouts that I could fit into pockets of time throughout my day.”
Her approach includes:
- Morning strength training sessions (30 minutes, 3-4 times weekly)
- Walking meetings when possible (taking calls while walking)
- Weekend family activities that involve movement
- Yoga for stress management and flexibility (2 times weekly)
“I found that 30 minutes of focused exercise is more effective than planning for an hour and then skipping it because I don’t have the time,” she explained. “Consistency beats perfection every time.”
Julie also began working with a personal trainer virtually, which allowed her to maintain accountability while accommodating her unpredictable schedule.
“Having someone expecting me to show up—even virtually—made a huge difference in my consistency,” she noted. “And the workouts are tailored to what I can do in limited time with minimal equipment.”
Before and After: The Visible Results of Julie’s Dedication
The physical transformation has been remarkable, with Julie shedding approximately 30 pounds over a period of about 10 months.
The Physical Changes That Viewers Noticed
When Julie returned to regular on-air appearances after her weight loss, social media buzzed with comments about her transformation.
“People noticed right away,” Julie laughed. “In television, there’s nowhere to hide! The camera picks up every change. My face looks more defined, my jawline is more visible, and of course, my clothes fit completely differently.”
The wardrobe department at FOX had to completely revamp her on-air attire to accommodate her new figure.
“I dropped from a size 10-12 to a size 4-6,” Julie shared. “The tailoring bills alone were significant! But it’s a nice problem to have.”
Beyond the numbers on the scale or clothing tags, Julie notes that the most significant physical changes have been in how she feels.
“I have so much more energy now. The afternoon slump that used to hit me around 3 PM is gone. I can keep up with my kids without getting winded. And I sleep better than I have in years.”
The Mental and Professional Impact
Perhaps even more important than the physical changes have been the mental and emotional benefits of Julie’s transformation.
“When you feel good physically, it affects everything else,” Julie explained. “I’m more confident on camera. I’m more present with my kids. I handle stress better. The physical transformation is what people see, but the mental transformation has been even more profound.”
Professionally, Julie believes her increased energy and confidence have enhanced her performance.
“Broadcasting is demanding—physically and mentally. You need stamina to stay sharp through breaking news cycles, to think on your feet, to maintain your composure under pressure. Being in better physical shape has absolutely made me better at my job.”
Balancing Weight Loss with Life as a FOX News Anchor and Mother
Perhaps the most impressive aspect of Julie’s transformation is that she accomplished it while maintaining her demanding career and raising three children.
Managing a High-Pressure Career While Prioritizing Health
As a prominent figure at FOX News, Julie’s schedule is unpredictable and often stressful. Finding ways to prioritize health amidst breaking news cycles required strategic planning.
“News doesn’t follow a 9-to-5 schedule, and neither does my job,” Julie explained. “I’ve had to be extremely intentional about scheduling time for exercise and preparing healthy meals—treating those appointments with myself as non-negotiable whenever possible.”
She credits meal preparation as a crucial strategy for staying on track during hectic news cycles.
“Sunday is prep day in my kitchen. I cook several proteins, prepare vegetables, and portion things out so that healthy choices are the easy choices during the week. When news breaks and I’m working late, I’m not reaching for takeout because I already have good options ready.”
The stress management aspect of her health journey has been equally important.
“In news, especially in today’s climate, stress is constant. I’ve had to find healthier ways to manage that stress besides food,” Julie reflected. “Regular exercise, meditation, and simply being more mindful have been game-changers for me.”
Motherhood and Modeling Healthy Habits
As a mother to daughters Addison and Avery and son Andy, Julie is conscious of modeling a healthy relationship with food and body image.
“Kids are always watching. I never talk about ‘dieting’ or being ‘fat’ around them,” Julie emphasized. “Instead, I talk about being strong, having energy, and nourishing our bodies with foods that make us feel good. I want them—especially my daughters—to have a healthy relationship with food and their bodies.”
Her children have also become involved in her health journey in age-appropriate ways.
“We cook together, we move together—whether that’s dancing in the kitchen or going for family bike rides. They see me prioritizing my health, and they’re learning from that without me having to lecture them.”
The family schedule requires careful coordination, but Julie has found ways to integrate healthy habits into their routines.
“School mornings are chaotic for everyone,” she laughed. “But we’ve established routines that work for us. Breakfast is simple but nutritious. Lunches are packed the night before. It’s not perfect, but we make it work.”
Lessons From Julie’s Journey That Can Help You
While Julie’s specific circumstances as a FOX News anchor are unique, the principles that guided her success can apply to anyone looking to make positive health changes.
Consistency Over Perfection
“If there’s one thing I’ve learned, it’s that consistency beats perfection every time,” Julie emphasized. “I’m not perfect with my diet or exercise—not even close! But I’m consistent enough that the results have come anyway.”
This approach has allowed her to navigate holidays, vacations, and work events without derailing her progress.
“There are days when I have to be on camera and there’s catering with all sorts of temptations. I don’t avoid these situations—I just make the best choices I can and move on. One meal, one day, one week off track doesn’t define my journey.”
Finding Your “Why” Beyond Appearance
While looking good on camera was certainly a factor in Julie’s decision to lose weight, she stresses that lasting motivation needs to run deeper.
“Looking better on camera was motivation at first, sure. But what’s kept me going is how much better I feel,” Julie shared. “The energy to play with my kids after a long day at work, the mental clarity, the better sleep—those benefits matter more than fitting into smaller clothes.”
She encourages others to find their deeper motivation for making healthy changes.
“Ask yourself why you want this—and then ask why again, and again, until you get to the core reason. That’s what will keep you going when motivation fades, which it inevitably will at times.”
Making It Work With Your Real Life
Julie is quick to point out that her approach had to work within the constraints of her actual life—not an idealized version with unlimited time and resources.
“I don’t have time for two-hour gym sessions. I can’t prepare elaborate meals every day. I have kids who aren’t going to eat kale salads,” she laughed. “So I had to find strategies that worked within those constraints.”
Her practical advice includes:
“Find movement you actually enjoy. Prepare simple meals with ingredients your whole family will eat. Set realistic expectations about what you can accomplish in your actual life with your actual schedule.”
The sustainable approach has been key to her long-term success.
“This isn’t a ‘diet’ with an end date. It’s how I live now,” Julie emphasized. “And because it works with my real life rather than against it, I’ve been able to maintain it.”
What’s Next for Julie Banderas
Looking ahead, Julie is focused on maintaining her healthier lifestyle while continuing to thrive in her career and family life.
Maintaining Progress While Staying in the Public Eye
Now that she’s reached her initial goals, Julie is shifting focus to maintenance and continuing to build strength.
“Maintaining weight loss is actually harder than losing weight in some ways,” Julie admitted. “The initial excitement and rapid results fade, and you have to find motivation in the day-to-day habits rather than dramatic changes on the scale.”
Her approach to maintenance includes:
- Regular check-ins with her trainer
- Adjusting nutrition as needed based on schedule demands
- Setting performance goals rather than weight goals
- Building in accountability through friends and colleagues
“I have several colleagues at FOX who are also committed to healthy lifestyles. We check in with each other, sometimes work out together, and provide mutual support. That community aspect has been invaluable.”
Inspiring Others Through Authenticity
While Julie hasn’t made her weight loss a central focus of her public persona, she’s open about her journey when asked and hopes her experience might inspire others.
“I never set out to be a weight loss inspiration,” she said with characteristic frankness. “But if sharing my journey helps someone else who’s feeling stuck or overwhelmed, that’s meaningful to me.”
She’s particularly passionate about encouraging other women who are juggling careers and family responsibilities.
“So many women put themselves last on the priority list. I did it for years,” Julie reflected. “If I can show that it’s possible to reclaim your health even with a demanding career and family responsibilities, that’s a message worth sharing.”
FAQ: Common Questions About Julie Banderas’ Weight Loss
How much weight did Julie Banderas lose?
Julie Banderas lost approximately 30 pounds over a period of about 10 months. She went from a clothing size 10-12 to a size 4-6 through consistent changes to her diet and exercise habits while maintaining her busy schedule as a FOX News anchor and mother of three.
What diet did Julie Banderas follow to lose weight?
Julie follows a modified intermittent fasting approach, generally eating within an 8-hour window (typically noon to 8 PM). Her diet focuses on lean proteins, vegetables, fruits, and healthy fats while minimizing processed foods, sugar, and alcohol. She emphasizes that flexibility and consistency have been more important than following any specific rigid diet plan.
How does Julie Banderas balance weight loss with her FOX News career?
Julie manages her weight loss journey alongside her FOX News career through careful planning, meal preparation, and scheduling short but effective workout sessions that can fit around her broadcasting commitments. She treats her health appointments with the same priority as work obligations and has developed stress management techniques beyond using food for comfort.
What exercise routine does Julie Banderas follow?
Julie’s exercise routine includes 30-minute strength training sessions 3-4 times weekly, walking meetings when possible, weekend family activities that involve movement, and yoga for stress management and flexibility twice weekly. She works with a virtual personal trainer to maintain accountability despite her unpredictable schedule.
Did Julie Banderas use weight loss surgery or medications?
No, Julie did not use weight loss surgery or medications. Her transformation came through sustainable changes to her diet, consistent exercise, and lifestyle modifications that work with her schedule as a news anchor and mother. She emphasizes that consistency with reasonable habits has been more important than extreme measures.
Julie Banderas’ weight loss journey is a testament to what’s possible when you commit to consistent, sustainable changes even amid life’s challenges. From navigating a divorce to balancing the demands of a high-profile career and motherhood, Julie found ways to prioritize her health without sacrificing her professional responsibilities or family time.
“The biggest myth about transformation is that you need hours of free time, unlimited resources, or perfect circumstances to make it happen,” Julie told me as our conversation wrapped up. “The reality is that most of us have to work with what we’ve got—limited time, real stress, family responsibilities. The key is finding an approach that works within those constraints, not despite them.”
Have you faced similar challenges in balancing your health goals with career and family demands? What strategies have worked for you? Share your experiences in the comments below—your insight might be exactly what someone else needs to hear today.