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Cheryl Burke’s 7 Secrets: How The DWTS Pro Lost 35 Lbs, Shut Down Ozempic Rumors, And Prioritized Sobriety

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The conversation around Cheryl Burke’s significant body transformation has reached a fever pitch in 2025, with the former *Dancing with the Stars* professional dancer openly discussing her health, sobriety, and impressive 35-pound weight loss. Unlike many celebrity weight loss stories that focus solely on the physical, Burke’s journey is deeply rooted in mental health and a commitment to long-term wellness, a shift she embraced after stepping away from the intense demands of the ballroom in 2022. Her candidness about overcoming body dysmorphia and shutting down invasive speculation about quick fixes like Ozempic or plastic surgery provides a fresh, honest perspective that fans find both relatable and inspiring.

The updated details on her transformation, shared most recently in May 2025, reveal that her success is not tied to a restrictive diet or an obsession with the scale, but rather a holistic lifestyle change. This article dives into the seven core principles that guided the two-time Mirrorball champion’s new life, offering a blueprint for anyone looking to achieve a sustainable and mentally healthy transformation.

Cheryl Burke: A Full Professional Biography and Profile

Cheryl Stephanie Burke is an American professional dancer, model, television host, and entrepreneur best known for her record-breaking tenure on the ABC reality competition series, *Dancing with the Stars* (*DWTS*).

  • Full Name: Cheryl Stephanie Burke (Born Stephanie Burke)
  • Date of Birth: May 3, 1984
  • Age (as of December 2025): 41 years old
  • Place of Birth: San Mateo County, California, U.S.
  • Career Highlights:
    • Professional Dancer on *Dancing with the Stars* for 26 seasons.
    • First female professional dancer to win the competition twice.
    • *DWTS* Champion in Season 2 with celebrity partner Drew Lachey.
    • *DWTS* Champion in Season 3 with celebrity partner Emmitt Smith.
    • 2005 World Cup Professional Rising Star Latin Champion.
    • Coached on Season 7 of the reality series *Dance Moms*.
  • Current Projects: Host of the popular podcast "Sex, Lies, and Spray Tans" (currently on pause to focus on other projects) and "Burke In The Game" podcast, which focuses on her personal wellness journey.
  • Key Personal Milestone: Seven years of sobriety, a cornerstone of her current health focus.

The 7 Pillars of Cheryl Burke’s 35-Pound Wellness Transformation

Cheryl Burke has consistently stated that her weight loss was a positive side effect of prioritizing her mental and emotional health, rather than a goal in itself. This shift in focus is the true secret behind her lasting results. By leaving *Dancing with the Stars* in 2022, she was able to step away from a high-pressure environment that often exacerbated her struggles with body image and body dysmorphia. The following seven principles are the foundation of her new, sustainable lifestyle.

1. Commitment to Sobriety and Mental Health First

The single most crucial factor in Burke’s transformation is her commitment to sobriety, which she has maintained for seven years. She has been transparent that managing her alcohol addiction was the catalyst for her entire wellness journey. Quitting alcohol naturally eliminated a significant source of empty calories and inflammation. Furthermore, she uses her platform to advocate for mental health, acknowledging that her years of body shaming and self-criticism stemmed from deeper psychological issues, including body dysmorphia.

2. Shutting Down the Scale: A Mindset Shift

In a revolutionary move for someone who spent decades in a weight-focused industry, Burke has completely stopped weighing herself. She revealed in 2025 that she no longer owns a scale. Her focus is now on how her clothes fit, her energy levels, and her overall feeling of well-being, a powerful strategy for breaking free from the destructive cycle of body dysmorphia and scale addiction. The 30 to 35-pound loss is an estimate based on how she feels and looks, emphasizing that the number is irrelevant to her true health success.

3. Embracing a Clean-Eating Regimen

Burke transitioned away from the restrictive, temporary diets often associated with show business and adopted a philosophy of "clean eating." This means focusing on whole, unprocessed foods and eliminating fast food, which she admits she no longer craves. This sustainable approach is less about calorie counting and more about nourishing her body with high-quality, nutrient-dense ingredients, making it a long-term dietary solution rather than a quick fix.

4. The Power of Intermittent Fasting (IF)

Intermittent fasting (IF) became a key component of her new eating schedule. This practice involves restricting the time window in which she eats, which helps manage caloric intake and provides the body with extended periods for digestion and recovery. For many, IF is a tool for developing a better relationship with hunger cues and maintaining weight without the stress of constant dieting.

5. Prioritizing Low-Impact Movement: The Two-Mile Walk

While she is a world-class professional dancer, Burke’s new exercise routine is surprisingly simple and accessible. She regularly commits to two-mile walks with her dog, a form of low-impact cardiovascular exercise. She also incorporates running on a treadmill. This shift from grueling, high-intensity dance training to consistent, enjoyable movement highlights a focus on fitness that supports mental health and is easy to maintain outside of a structured career.

6. Unlearning Old Habits and Self-Acceptance

Burke has spoken candidly about the need to "unlearn" the toxic habits and negative self-talk she developed during her time in the spotlight. The constant scrutiny and pressure to maintain a certain physique on *DWTS* fueled her body image issues. Her current journey is an active process of self-acceptance, recognizing that true health is about feeling good in her own skin, regardless of outside criticism. This mental transformation is arguably more significant than the physical one.

7. Vehemently Rejecting Quick Fix Rumors

The former *DWTS* star was quick to address and shut down speculation that her dramatic weight loss was due to quick fixes like the drug Ozempic or plastic surgery. She vehemently rejects these rumors, stating that her results are purely from hard work, sobriety, clean eating, and a dedicated fitness routine. By being transparent, she reinforces the integrity of her wellness journey and provides an authentic, achievable example for her millions of followers.

Topical Authority and Key Entitites in Cheryl Burke’s Journey

Cheryl Burke's story is a rich tapestry of personal growth, touching on several crucial public health and wellness entities. Her narrative provides topical authority on the intersection of mental health and physical transformation.

  • The DWTS Effect: Her departure from *Dancing with the Stars* was the necessary step to redefine her self-worth outside of a performance-driven, aesthetically demanding career.
  • Body Dysmorphia: Her openness in discussing her struggle with body dysmorphia provides a crucial voice in the conversation about mental health in the entertainment industry.
  • Sobriety (7 Years): Her long-term sobriety is the foundation of her physical health, demonstrating the profound impact of quitting alcohol on overall weight and wellness.
  • Intermittent Fasting (IF): A popular and evidence-based dietary tool, IF is a key component of her sustainable eating plan.
  • Clean Eating: The move toward whole, unprocessed foods is a long-term dietary strategy, contrasting sharply with crash dieting.
  • Ozempic Rumors: Her public denial of using weight-loss drugs addresses a prevalent and sensitive topic in contemporary celebrity culture.
  • The Scale-Free Approach: Her decision to not own a scale is a powerful entity in the mental health and fitness community, advocating for non-numerical measures of success.
  • Podcast Platform: Utilizing her "Sex, Lies, and Spray Tans" and "Burke In The Game" podcasts to share these intimate details adds a layer of authenticity and direct communication with her audience.

Cheryl Burke’s 2025 health update is a powerful reminder that the most successful transformations are those driven by a commitment to mental well-being first. Her 35-pound weight loss is merely a visible manifestation of the profound internal work she has done to achieve a sustainable and healthy new chapter in her life.

cheryl burke weight loss
cheryl burke weight loss

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