Ghostbusters Star Melissa McCarthy on Her Weight Loss, Diet, Workout, and Movies

Photo Credit: Christopher Peterson/Splash News
Melissa McCarthy

Photo Credit: Christopher Peterson/Splash News

The Melissa McCarthy weight loss story is inspirational. The Ghostbusters star, 45, has managed to lose 75 pounds with a pretty straightforward diet, which she revealed to OK! magazine in April of this year. It turns out that the Melissa McCarthy weight loss diet is one that stands the test of time. Here is more on what the hilarious actress did to shed the pounds.

Melissa McCarthy’s Meal Plan: Low-Carb Diet

Melissa McCarthy is known for being voluptuous. She rose to fame and her curvy figure was one of her most noticeable characteristics, along with her infectious humor and warmth onscreen. Since then, McCarthy has decided to make some changes to her lifestyle by following a healthy meal plan and a high-protein, low-carb diet.

Her reason? She knew that she was at an unhealthy weight and wanted to set a good example for her daughters and stick around for possible grandchildren. Another weight-loss secret is apparently sleep. “The real secret is a super-boring life. You go to bed at 7:30 [p.m.]. That’s the trick,” she told OK!

Here is how Melissa McCarthy lost weight:

  • Consume Fiber: Instead of starving yourself or obsessing about calorie intake, try to instead focus on consuming healthy, high-fiber foods. Examples include fruits, vegetables, nuts and seeds, nut butters, and whole-grain products. Even though there are carbohydrates in these foods, they are jam packed with vitamins, minerals, and, of course, fiber! These foods help boost the metabolism and also keep you full without empty calories.
  • Watch the Insulin: How did Melissa McCarthy lose weight so fast? By keeping insulin levels low for 12 straight hours per day. Low insulin levels mean faster fat loss, because the body enters into a state called “ketosis” and taps into body fat for energy. McCarthy reportedly gets seven hours of sleep per night, so this means that for the last five hours leading up to bedtime, she must consume a high-protein diet.
  • Keep Hydrated: Something that had a huge impact on the Melissa McCarthy weight loss 2016 odyssey was drinking a tall glass of lemon water every time she was hungry. Water can expand the stomach and make you feel fuller, possibly saving you from consuming extra calories. Plus, lemon is a great source of vitamin C and helps with digestion.
  • Pump up the Metabolism: To kick-start her metabolism, McCarthy consumed two hot cups of green tea, as well as an all-natural diet supplement known as Garcinia cambogia, with every meal (breakfast, lunch, and dinner). A high metabolism makes it easier to work out consistently and burn fat around the clock.
  • Eat Lots of Protein: McCarthy focused on getting half her calories from high-quality protein sources like grilled chicken, organic eggs, wild-caught fish, fat-free turkey, egg whites, and lean grass-fed beef.

A typical day in the Melissa McCarthy meal plan looks like this:

Breakfast: 8 a.m.

  • 4 scrambled egg whites with 3 ounces grilled chicken, 1 cup mixed veggies
  • 1 green smoothie: 1 cup almond milk, 1 cup spinach leaves, 1/2 apple, 1 Tbsp. chia seeds, 1/4 cup kale leaves
  • 1 all-natural weight-loss pill

Late-Morning Weight-Loss Snack: 11 a.m.

  • 4 ounces wild-caught cod
  • 1 cup steamed broccoli with pepper and garlic
  • 1 cup hot green tea

Power Lunch: 2 p.m.

  • 8 ounces grilled chicken breast
  • 1 cup quinoa blend (quinoa, diced carrots, celery, red peppers)
  • 1 cup hot green tea
  • 1 all-natural weight loss pill

Weight-Loss Dinner: 6 p.m.

  • 6 ounces lean grass-fed beef topped with 1/2 sliced avocado
  • 1 cup steamed veggies
  • 1 all-natural weight-loss pill

Late-Night Health Munchies: 9 p.m.

  • 4 ounces fat-free ground turkey topped with hot sauce
  • 28 g raw almonds

Melissa McCarthy Workout Routine

Here is the Melissa McCarthy workout routine that helped her undergo a body transformation. She incorporated a lot of kickboxing and martial arts in her workout regimen while she was preparing for her 2015 movie Spy. One thing she refused to do was cardio on the treadmill as she wanted her work out to be fun. Let’s check it out:

Monday: 30 minutes of hardcore martial arts coupled with 10 minutes on the rowing machine made for a serious full-body workout for McCarthy.

Tuesday: All-over resistance training using her body only helped to activate her largest muscles and improve her metabolism. Exercises included body-weight push-ups (knees on ground), reverse crunches, wall sits, hamstring ball curls, jumping jacks, lower-back extensions, and body-weight squats.

Wednesday: 30 minutes of hardcore martial arts and 10 minutes of burpees.

Thursday: This was the most intense workout of the week and involved a mix of resistance exercises, including three sets working each of her body’s largest muscle groups (quadriceps, hamstrings, glutes, back, and shoulders).

A sample day of full-body resistance training is as follows:

Exercise #1: Dumbbell Squats

  • Sets: 4
  • Rest time: 90 seconds
  • Reps: 12

Exercise #2: Dumbbell Walking Lunges

  • Sets: 3
  • Rest time: 90 seconds
  • Reps: 10 each leg

Exercise #3: Machine Chest Press

  • Sets: 3
  • Rest time: 60 seconds
  • Reps: 10

Exercise #4: Barbell Deadlift

  • Sets: 3
  • Rest time: 60 seconds
  • Reps: 6

Friday: 45-minute martial arts workout coupled with 10 minutes of skipping rope.

These exercises—especially the martial arts training—helped McCarthy prepare for her role in Spy by increasing her speed and agility.

It looks like hard work really does pay off. McCarthy’s weight loss story is living proof that a full-body transformation is possible. The Melissa McCarthy Ghostbusters role gave her a chance to show off after dropping 75 pounds, and this delightfully funny actress is looking better than ever. And it’s all thanks to the Melissa McCarthy low carb diet, meal plan, and workout routine. Way to go, Melissa! You’ve definitely set a great example of achieving results with consistent hard work!

Wilson, S., “Melissa McCarthy: The Secret Behind Her Incredible 75lb Weight Loss Revealed,” Hollywood Life web site, April 6, 2016;; last accessed August 9, 2016.
“Melissa McCarthy Weight Loss Plan-Size 28 to 14 and Still Going!” PK Baseline web site, October 21, 2015;, last accessed August 5, 2016.