GMA Star Amy Robach Weight Loss Secret, She Lost Some ‘Extra’ Weight from Dry January

Amy Robach is celebrating her weight loss success after completing Dry January. She’s feeling amazing after shedding some extra weight and running 2 miles every day. “I felt so damn good,” she exclaimed. And now, she’s even considering enjoying a glass of wine tonight as a well-deserved treat.

Let’s see how GMA Star Amy Robach lost weight while battling cancer. Follow her simple approach to a healthier life. Learn more about her inspiring journey on “20/20” and her easy-to-follow regimen here.

GMA Star Amy Robach Weight Loss
GMA Star Amy Robach Weight Loss

Recently, TV host Amy Robach’s weight loss journey has been getting a lot of attention. Amy has always been an inspiration to many. She openly discusses her struggles and aims to empower women. She authored a book detailing her battle with cancer and her transformation from being overweight to achieving a healthy lifestyle. Amy accomplished this by adopting a nutritious diet and sticking to a regular exercise routine. Let’s delve into how Amy Robach took control of her health through diet and exercise.

GMA Star Amy Robach Weight Loss Secret
GMA Star Amy Robach Weight Loss Secret

Amy Robach, a popular TV personality, openly shares her weight loss journey. She sticks to a strict diet rich in healthy fats, proteins, and veggies, often incorporating keto and intermittent fasting. Robach also attributes her success to completing Dry January, limiting carbs, and daily running. Her journey, alongside her candidness about battling cancer, inspires many to prioritize health and wellness.

Who Is Amy Robach?

Amy Robach
Amy Robach

Amy Robach is a prominent American TV personality who burst onto the national scene in 2003 as part of NBC News. She quickly became a familiar face, serving as a national correspondent and co-hosting the Saturday edition of NBC’s Today show, while also anchoring on MSNBC until 2012.

Following her tenure at NBC, Amy transitioned to ABC News where she made significant contributions as a co-anchor of GMA3: What You Need to Know, as well as on shows like 20/20 and Good Morning America. With a keen eye for important stories, Amy has covered a wide range of significant events both nationally and globally, including mass shootings, terrorist attacks, and election campaigns, showcasing her versatility across various news platforms.

Profile & Stats

  • Name: Amy Joanne Robach
  • Place of Birth: Michigan, USA
  • Date of Birth: February 6, 1973
  • Age (as of 2024): 51 years old
  • Height: 5 feet 5 inches (119 cm)
  • Weight: 119 pounds (54 kg)

How Did Amy Robach Lose Weight?

How Did Amy Robach Lose Weight
How Did Amy Robach Lose Weight

Amy Robach, a journalist and TV personality, openly shared her weight loss journey, bravely confronting her fears of judgment and self-criticism. In a recent interview, she revealed how she shed several pounds following breast cancer surgery. Despite being a mother of two and nearing her 50s, she takes pride in her achievement, embracing her body wholeheartedly.

Robach discussed her transformation on Good Morning America, detailing how she transitioned to a healthy weight of 119 pounds. Her weight loss success is attributed to a self-care plan focusing on nutrition, sleep, and exercise—a positive lifestyle change accessible to everyone.

Amy Robach shared her positive experience with Dry January. She happily reported shedding some extra weight and feeling great after running 2 miles daily.

What Other Lifestyle Changes Has Amy Robach Made To Improve Her Health

Amy Robach has made significant lifestyle changes to boost her health. She’s focusing on key areas like nutrition, sleep, exercise, and self-care. Her approach to weight loss and fitness is all about balance and well-being. She’s revamped her diet by opting for nutritious, unprocessed foods and being mindful of portion sizes.

Regular exercise, including cardio and strength training, has been a big part of her journey. Robach has also embraced a strict keto diet and intermittent fasting, which she finds empowering and beneficial for her relationship with food and body. Plus, she’s cut out alcohol to reduce her breast cancer risk and improve her overall health. These changes highlight her commitment to holistic health in overcoming personal health challenges.

What Is Amy Robach’s Self-Care Plan For Weight Loss

Amy Robach’s weight loss self-care plan covers key areas like nutrition, exercise, and mental well-being. She focuses on a balanced diet, regular workouts, and overall wellness. Her plan includes:

  • Nutrition: She opts for whole, unprocessed foods, controls portions, and makes sustainable choices. Her diet emphasizes lean proteins, fruits, vegetables, and whole grains.
  • Exercise: Robach combines cardio, strength training, and flexibility exercises to stay fit and burn calories.
  • Sleep: She prioritizes quality sleep, as it’s crucial for weight management and overall health.
  • Positive Lifestyle: Amy maintains a positive outlook and incorporates healthy habits into her daily routine.

While there’s no specific mention of her mental health plan, her holistic approach to self-care is evident, promoting well-being alongside weight loss.

What is Amy Robach Sleep Routine For Weight Loss

Amy Robach’s approach to sleep as a part of her weight loss routine isn’t specified in the information available. While her workout regimen, dietary choices, and weight loss journey are discussed in various sources, there’s no specific mention of her sleep routine’s role in weight loss. Therefore, the details of Amy Robach’s sleep routine for weight loss aren’t provided in the available information.

How Has Amy Robach’s Lifestyle Changed Since Her Breast Cancer Diagnosis

Amy Robach’s life has undergone significant changes since her breast cancer diagnosis. After being diagnosed with stage 2 invasive breast cancer, she went through a double mastectomy, eight rounds of chemotherapy, and breast reconstruction surgery. She now takes tamoxifen daily to lower the risk of cancer coming back, which can bring on symptoms of menopause.

Robach has described the treatment process as tough, with both mental and physical challenges like short-term memory loss and hair loss. She’s also shared that the fear of cancer returning stays with her even after finishing treatment. Additionally, she’s made lifestyle adjustments like cutting out alcohol and losing weight to lower her risk of cancer coming back.

Amy Robach’s Weight Loss Journey

Amy Robach, known as an anchor, has also become a wellness advocate, openly sharing her weight loss journey and offering insights for other women striving for similar results.

The 50-year-old star of Good Morning America recently shared a cheerful Instagram photo in workout attire with the caption, “It’s tough to ask for help, but it’s crucial,” reflecting the hurdles she encountered on her path to transformation.

Amy Robach Weight Loss Journey
Amy Robach Weight Loss Journey

Amy Robach openly shared her struggles with weight loss, acknowledging that it wasn’t an easy journey. For years, she battled with weight issues, particularly during her busy days on the 20/20 TV show. Constant travel made it challenging to maintain healthy eating habits, despite her efforts to make better food choices. Balancing her demanding on-screen and off-screen commitments, alongside her cancer diagnosis, took a toll on her overall well-being.

Recently, her schedule may have eased up a bit after her affair controversy with T.J. Holmes and their departure from the show. However, she likely continues to prioritize her diet and exercise routine, even during quieter times.

Her nearly decade-long battle with cancer has also influenced her weight loss journey. Keep reading to learn more about Amy Robach’s approach to losing weight through healthy lifestyle choices.

What is Dry January And How Does It Help With Weight Loss

Dry January is a month-long initiative where people refrain from drinking alcohol. It’s a campaign promoting healthier habits and raising awareness about the benefits of cutting back on alcohol consumption. One potential perk is weight loss since alcohol is high in calories. By skipping booze for a month, you could reduce your calorie intake, potentially shedding some pounds. Some folks have experienced weight loss as a short-term perk of Dry January. But remember, everyone’s different, so results may vary.

How Does Dry January Affect Mental Health

Dry January, a campaign encouraging people to abstain from alcohol for the entire month of January, can positively impact mental health in several ways. Participants often report feeling happier and more relaxed without alcohol. Since alcohol can increase stress, taking a break from it during Dry January can lower stress levels.

Moreover, alcohol is known to worsen mental health conditions, and refraining from it can help manage symptoms better. Better sleep, hydration, and concentration due to abstaining from alcohol also contribute to improved mental well-being.

Amy Robach’s Workout Routine

After overcoming cancer, Amy Robach revamped her daily routine for better health. She starts her day early, around 4 a.m., with exercises like running, weight training, or boxing, which she commits to six days a week.

Running & Marathon – Running is Amy’s go-to for both physical and mental well-being. Whether she’s jogging a mile or tackling a challenging 14-mile run, it never fails to boost her mood and lift her spirits. Running isn’t just exercise for her—it’s her remedy for jet lag, a source of strength during chemotherapy, and a way to conquer any environment.

In an inspiring accomplishment, Amy and her partner T.J. tackled the New York City marathon together on November 7, 2022. Amy took to Instagram to share her heartfelt gratitude, highlighting how their teamwork and encouragement propelled her towards fitness success.

Reports revealed that Amy had set a goal for 2022 to complete four marathons, pushing herself to finish two within a fortnight. T.J.’s consistent support played a pivotal role in her journey.

Amy Robach Workout Routine
Amy Robach Workout Routine

Actually, improving your health doesn’t necessarily mean running every single day. Even a short run each day can have significant benefits. Studies indicate that regular running may even increase lifespan by reducing the risk of cardiovascular diseases.

Engaging in running is excellent for your overall fitness, focusing on improving speed and endurance. However, for a well-rounded workout, it’s essential to incorporate resistance training exercises to target muscle development. Activities like Pilates, which blend cardio and resistance training, can offer a more comprehensive fitness routine.

Apart from running, Amy enjoys gardening, which offers various health advantages. Studies suggest that gardening can aid in preventing age-related weight gain and childhood obesity due to the physical activity involved. Additionally, it can enhance mood and self-esteem by reducing feelings of anxiety and depression.

Here are some easy-to-follow tips from Amy Robach’s exercise routine to help you stay motivated and embrace a healthy lifestyle:

Buddy Up

Exercise with a friend or family member. Amy loves running with friends, her partner, and even her daughters. Having a supportive workout partner can make exercising more fun and enjoyable.

Step into Comfort

Invest in good-quality running shoes that fit well. Amy believes that comfortable shoes are essential for a great running experience. They not only make running more comfortable but also allow you to explore new places with ease.

Pump Up the Jams

Create a playlist filled with upbeat and inspiring music. According to Amy, having the right music can make your workouts more enjoyable and empowering. Research shows that music can boost motivation and make you work harder. So, find tunes that excite you and pump you up for a more effective workout.

In short, Amy Robach’s story demonstrates that despite facing challenges, maintaining a positive mindset and sticking to a healthy routine can bring about significant positive changes.

Amy Robach’s Diet Routine

Amy emphasizes the importance of eating to fuel her busy life as a working mom. To achieve this, she follows two key approaches:

  1. Intermittent Fasting
  2. Ketogenic Diet

Intermittent Fasting — Amy follows intermittent fasting as part of her strict diet regimen, which she sees as a means to regain control of her health and enhance body confidence. Intermittent fasting involves eating only during certain hours of the day. Many opt for a 16-hour fast daily or two 24-hour fasts per week. It’s not just about weight loss; research suggests it may also promote brain and heart health.

Amy Robach Diet Routine
Amy Robach Diet Routine

Keto Diet — Amy adopted the keto diet after being diagnosed with cancer in 2013. This diet emphasizes high fat and low carbs, aiming to burn fat (ketones) rather than sugar (glucose) for energy. It helped Amy feel empowered and regain control over her health after facing challenges. Studies suggest it may promote weight loss and overall health.

Amy’s keto diet includes healthy fats from sources like fatty fish, meat, avocados, nuts, and olive oil. She gets protein from beef, poultry, and seafood, and her carb intake comes from non-starchy vegetables. Robach’s daily meal plan actually looks like this:

What Does Amy Robach Eat for Breakfast?

Starts with 2 cups of coffee and a 3-egg omelet containing ham, cheddar cheese, and green onions. She also enjoys a cup of berries with her meal.

Amy Robach’s breakfast is packed with healthy fats from sources like meat, fatty fish, nuts, avocados, and olive oil. Her protein intake comes from beef, poultry, and seafood, while non-starchy vegetables provide her with carbs.

For her morning meal, Amy typically enjoys two cups of coffee along with a three-egg omelet containing ham, cheddar cheese, and green onions, as per a diet plan she shared with People magazine. Although fruits are limited on the keto diet, Amy includes a cup of berries as a snack following her main breakfast.

What Does Amy Robach Eat for Lunch?

Enjoys fresh salads made from arugula, cherry tomatoes, buffalo mozzarella, and pine nuts from her garden. Sometimes she adds chicken for extra protein.

Amy often enjoys a fresh salad made from produce grown in her New York home garden. Her favorite mix includes arugula, cherry tomatoes, buffalo mozzarella, and pine nuts. Sometimes she’ll add chicken for protein.

In the mornings, if she feels hungry, Amy opts for a cup of mixed nuts or treats herself to two squares of dark chocolate. However, she balances indulgence with intermittent fasting to kickstart ketosis, as she mentioned on the Bulletproof Radio podcast. She asks herself if it’s worth a 20-hour fast before indulging.


Around mid-morning, she snacks on mixed nuts or a couple of squares of dark chocolate. She balances any indulgences with subsequent fasting to stay in ketosis.


For dinner, she focuses on vegetables and meat, such as butter lettuce with avocado, grilled chicken breast, and green beans.

Amy’s pantry typically lacks sugar, refined carbs, processed foods, and starchy vegetables such as potatoes.

Looking for keto meal prep ideas? Tune into ABC’s GMA show where Amy Robach’s mother shares their favorite fall keto dishes, including low-carb pumpkin bread and roasted keto cauliflower buffalo bits.

What is Amy Robach’s Approach To Nutrition And Exercise

Amy Robach's Approach To Nutrition And Exercise
Amy Robach’s Approach To Nutrition And Exercise

Amy Robach focuses on maintaining a healthy lifestyle through balanced nutrition and regular exercise. She opts for a diet rich in healthy fats, proteins, and non-starchy vegetables while ensuring she stays hydrated throughout the day. For exercise, she’s passionate about running, weight training, and boxing, committing to these activities at least six days a week. Her weight loss journey and dedication to fitness highlight her commitment to a positive lifestyle through healthy eating and consistent workouts. Robach also incorporates AMRAP-style workouts into her training schedule. Overall, her approach emphasizes sustainable lifestyle changes and prioritizing health and well-being.


Amy Robach’s weight loss journey serves as a powerful source of inspiration, particularly for women. With a career spanning over two decades in television, her influence is significant. Beyond being a TV personality, she stands as a beacon of empowerment, inspiring others with her narrative.

Overcoming cancer and completing marathons, she has accomplished extraordinary feats as a mother of two. Amy Robach recent weight loss amidst a busy schedule and health challenges demonstrates that positive transformations are within reach for anyone dedicated to them. If you’re considering sharing your uplifting journey, there’s no better time than now to take that initial step.


Does Amy Robach follow the keto diet?

Yes, Amy Robach decided to start the keto diet as a healthy lifestyle choice after being diagnosed with cancer in 2013.

How old is Amy Robach?

Amy Joanne Robach was born on February 6, 1973, which makes her 50 years old now.

Meet Natalia, a New York City-based writer whose work has graced publications. She’s not just a wordsmith—Natalia is a fitness professional, life coach and yoga instructor. As a top barre and dance instructor, and Broadway performer, she brings a creative and dynamic touch to everything she does.

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