Cheryl Burke Diet Plan and Workout Routine

Cheryl Burke’s Diet and Fitness Secrets

Have you seen Cheryl Burke lately? The Dancing With the Stars favorite is sporting a slimmed-down shape, thanks to a smart weight-loss plan that helped her subtract 15 pounds. How’d she do it? 

After being called fat by Internet trolls (which she definitely wasn’t, but anyway), Cheryl spent years restricting her eating—which left her yo-yoing all over the scale. Finally, Burke swore off traditional diets, limited dairy to avoid bloating, and embraced smaller portions of healthy «clean» foods—a.k.a., minimally processed staples like Greek yogurt and lentils, plus occasional indulgences like her favorite Mexican dishes. «[I] tried every diet you could think of,» Cheryl recently told US Weekly

Even better, she divulged some of the menus that helped her get so fit and healthy. Steal her meal ideas here, and use them to fuel your own pre-bikini slim-down:

Breakfast: Cheryl says she fills up on turkey bacon and egg whites, either on a plate or in a wrap. Smart lady—getting so much protein in the morning can help you stay full and eat less all day long. Check out these other research-backed breakfast tips for faster weight loss.

Lunch: Cheryl usually goes for a Cobb salad, swapping turkey bacon for the regular kind. «I get the dressing on the side,» she says, «so I can put just a little on there.» Cobb salads typically include avocado—which happens to be one of the best lunch ingredients for weight loss.

Dinner: Cheryl is all about grabbing something good-for-you on-the-go, like the lentil soup or lentil, peppers, and corn salad from Whole Foods. Use these tips to find healthy fast food at other restaurants. 

MORE:The 30-Day Bikini Body Meal Plan

By Cassie Carpenter

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Dancing with the Stars’ Cheryl Burke revealed her weight loss came after putting her hard-partying past behind her.

The 30-year-old dancer said she spent every night of her 20s hitting the booze-filled club circuit.

‘It was one big party. And now, that’s not the way I want to live my life,’ Cheryl told People.

'I used to go out every single night in my 20s': Dancing with the Stars' Cheryl Burke revealed her weight loss came after putting her hard-partying past behind her

‘I used to go out every single night in my 20s’: Dancing with the Stars’ Cheryl Burke revealed her weight loss came after putting her hard-partying past behind her

‘I’ve had to change my lifestyle. I’m happy. I’m eating well. I’m working out every day. And I’m more responsible.’

On July 7, the two-time Emmy nominee was criticized by her 376,000 followers for looking too thin in a bikini selfie while on a Cabo holiday.

‘It hurt,’ Burke admitted to the mag.

'It was one big party. And now, that's not the way I want to live my life': The 30-year-old dancer said she spent every night of her 20s hitting the booze-filled club circuit (pictured here in 2009)

‘It was one big party. And now, that’s not the way I want to live my life’: The 30-year-old dancer said she spent every night of her 20s hitting the booze-filled club circuit (pictured here in 2009)

The two-time Emmy nominee, who now exercises daily, said: 'Five years ago, I got criticized by the press, like Howard Stern, about being too fat' (pictured here in 2014 and 2009)
The two-time Emmy nominee, who now exercises daily, said: 'Five years ago, I got criticized by the press, like Howard Stern, about being too fat' (pictured here in 2014 and 2009)

The two-time Emmy nominee, who now exercises daily, said: ‘Five years ago, I got criticized by the press, like Howard Stern, about being too fat’ (pictured here in 2014 and 2009)

‘Five years ago, I got criticized by the press, like Howard Stern, about being too fat. But it’s another thing when your fans say to you, «Oh my god, you look like you’re dying.»‘

The half-Filipina beauty explained: ‘When you change your lifestyle, your body changes. I’m completely healthy. My curves are never going to go away. Have I lost weight? Absolutely. But not in an unhealthy way. I want everyone to know that. I love my fans. But words are hurtful, especially coming from people you think always have your back.’

'I'm completely healthy. My curves are never going to go away. Have I lost weight? Absolutely': On July 7, Cheryl was criticised by her 376,000 followers for looking too thin in a bikini selfie

‘I’m completely healthy. My curves are never going to go away. Have I lost weight? Absolutely’: On July 7, Cheryl was criticized by her 376,000 followers for looking too thin in a bikini selfie

'I'm not on a diet. It's just the fact that I'm eating right': On Wednesday night, Burke glittered in a mirrored Tom Ford mini-dress at the ESPY Awards in Los Angeles

‘I’m not on a diet. It’s just the fact that I’m eating right’: On Wednesday night, Burke glittered in a mirrored Tom Ford mini-dress at the ESPY Awards in Los Angeles

On Wednesday night, Cheryl glittered in a mirrored Tom Ford mini-dress at the ESPY Awards in Los Angeles.

‘I’m not on a diet. I’m not on Atkins or anything. It’s just the fact that I’m eating right,’ the professional hoofer clarified.

‘I’m taking care of my body. 80 percent of it is what you eat and what you consume. It’s all about portion control.’

Rumoured beau: The half-Filipina beauty has also been reportedly romancing Cougar Town actor Josh Hopkins since New Year's Eve, so perhaps he's helped provide stability and support

Rumoured beau: The half-Filipina beauty has also been reportedly romancing Cougar Town actor Josh Hopkins since New Year’s Eve, so perhaps he’s helped provide stability and support

Burke has also been reportedly romancing Cougar Town actor Josh Hopkins since New Year’s Eve, so perhaps he’s helped provide stability and support.

Cheryl is famed for partnering with celebs Drew Lachey, Emmitt Smith, Ian Ziering, Wayne Newton, Rob Kardashian, Jack Osbourne, and Drew Carey.

The two-time Mirror Ball champ will likely be back for the 19th season of Dancing with the Stars, premiering September 15 on ABC.

Dancing with the Stars: Cheryl is famed for partnering with celebs Drew Lachey, Emmitt Smith, Ian Ziering, Wayne Newton, Rob Kardashian (L), Jack Osbourne, and Drew Carey (R)
Dancing with the Stars: Cheryl is famed for partnering with celebs Drew Lachey, Emmitt Smith, Ian Ziering, Wayne Newton, Rob Kardashian (L), Jack Osbourne, and Drew Carey (R)

Dancing with the Stars: Cheryl is famed for partnering with celebs Drew Lachey, Emmitt Smith, Ian Ziering, Wayne Newton, Rob Kardashian (L), Jack Osbourne, and Drew Carey (R)

More to come? The two-time Mirror Ball champ will likely be back for the 19th season of Dancing with the Stars, premiering September 15 on ABC

More to come? The two-time Mirror Ball champ will likely be back for the 19th season of Dancing with the Stars, premiering September 15 on ABC

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His friendship with Shahs Of Sunset co-star Mercedes Javid turned into a bitter feud with him leaking that she can’t have any more children in a social media post after she had a difficult delivery with son Shams in April.

Weeks later, Rexa Farahan claimed that her husband Tommy Feight threatened to kill him and alleged that he vandalized his home he shares with his husband Adam Farahan.

And Reza has been granted a three-year restraining order against Tommy after originally obtaining a temporary one in May, one day after the alleged vandalism, according to E! News.

Former friends: His friendship with Shahs Of Sunset co-star Mercedes Javid turned into a bitter feud with him leaking that she can't have any more children in social media post after she had a difficult delivery with son Shams in April; pictured July 17, 2019 in Beverly Hills

Former friends: His friendship with Shahs Of Sunset co-star Mercedes Javid turned into a bitter feud with him leaking that she can’t have any more children in social media post after she had a difficult delivery with son Shams in April; pictured July 17, 2019 in Beverly Hills

The outlet reported Tommy must keep at least 100 yards away from Reza for the next three years.

The restraining order comes five months after he originally filed the paperwork for it — one day after the May 19 alleged incident where Reza claimed Tommy vandalized his property and ‘called and said he was going to kill me.’ 

The day after the alleged incident, Reza went to a Van Nuys-area courthouse to ‘file some paperwork.’

At the time, E! had reported that LAPD confirmed that ‘officers took a report after an act of vandalism occurred at the address.’

Drama: Weeks later, Rexa Farahan claimed that her husband Tommy Feight threatened to kill him and alleged that he vandalized his home he shares with his husband Adam Farahan; Mercedes pictured with Tommy on October 24, 2018 in Beverly Hills

Drama: Weeks later, Rexa Farahan claimed that her husband Tommy Feight threatened to kill him and alleged that he vandalized his home he shares with his husband Adam Farahan; Mercedes pictured with Tommy on October 24, 2018 in Beverly Hills

Update: And Reza has now obtained a three year restraining order against Tommy after originally obtaining a temporary one in May, one day after the alleged vandalism, according to E! News

 Update: And Reza has now obtained a three year restraining order against Tommy after originally obtaining a temporary one in May, one day after the alleged vandalism, according to E! News

Mercedes gave birth via Cesarean section on Wednesday, April 17; they named him Shams Francis Feight.

She was admitted into the ICU after suffering from multiple complications.

Tommy told fans on Instagram following the birth that it was ‘the worst night of my life’: ‘My wife had a ton of complications. She was in surgery for like five hours. They didn’t tell me nothing. But they’re amazing at Cedars. They saved her life. She’s still in ICU, she still hasn’t held her baby yet. That should probably happen later today, though.’

Weeks after giving birth, Mercedes said that Reza blocked her on social media while she was in the ICU due to extreme blood loss, according to her interview with TooFab.

She said that while she is ‘in love’ with her son and feels super ‘blessed’ and ‘happy,’ the star said ‘At a time where I want and should have my friends around me and supporting me, they were off prioritizing other things. Nothing should come before — especially if you have 30 years of friendship — you don’t get blocked on social when you’re in ICU, people should turn up for you.’

Mom: Mercedes gave birth via Cesarean section on Wednesday, April 17; they named him Shams Francis Feight

Mom: Mercedes gave birth via Cesarean section on Wednesday, April 17; they named him Shams Francis Feight

Trying time: She was admitted into the ICU after suffering from multiple complications

Trying time: She was admitted into the ICU after suffering from multiple complications

When asked why she thinks he blocked her, Mercedes said that she has a ‘really good idea about why, but it’s not a good reason. I’ll take care of it when I can. Hopefully I’ll be back on set to shoot season eight.’

She said to Reza: ‘I’ve been loyal to you for 30 years, I’ve never faltered, there’s never been an exception to that, so show me the same.’

Two months before giving birth, Mercedes revealed that she had to stay at the hospital overnight following a surgery she had to get done — she underwent cervical cerclage surgery after doctors found her cervix was measuring too small, which could be a ‘high risk’ for a miscarriage, according to People.

During her feud with Reza, things took a nasty turn as he leaked a host of text messages shared between himself and her husband Tommy.

In one message, sent from MJ’s phone, posted to Reza’s Instagram followers to see, Tommy tells Reza that complications during the birth of their son, MJ will no longer be able to have children.

Going too far: During her feud with Reza, things took a nasty turn as he leaked a host of text messages shared between himself and her husband Tommy

Going too far: During her feud with Reza, things took a nasty turn as he leaked a host of text messages shared between himself and her husband Tommy

‘My wife had some complications she’s in ICU — she lost a lot of blood — they had to remove her uterus and 1 of her [Fallopian] tubes so she can’t have any more kids.’

Soon after, Reza took to his Instagram to apologize for posting the private message: ‘I want to make an apology and clarify something,t hen sign off. In my haste to get the timeline of events out, I included a text w/sensitive information, that was sent to me by Tommy, using MJ’s phone.’

He continued: ‘For that I’m truly sorry. I had forgotten that was in there and genuinely wish I could go back and cut that one out. Unfortunately it’s out and I’m very sorry.’

Adding: ‘Our lives are more important than a feud. I can’t explain how unsettling it is to feel unsafe in our own home, so we’re signing off.’

Too little, too late: Soon after, Reza took to his Instagram to apologize for posting the private message

Too little, too late: Soon after, Reza took to his Instagram to apologize for posting the private message

The last line is referring to an alleged death threats Reza received from Tommy following the accidental disclosure and vandalism of the home he shares with husband Adam Neely.

The property damage led to courts approving a restraining order filed by Reza against Tommy.

In May, Reza told People that he can’t ever be friends with Mercedes again because ‘she sent her little minion to come do her dirty work, then, in my opinion she sent her husband to come vandalize my property and threaten my life.’

The minion he is referring to a apparently a friend of Mercedes, who Reza alleged was sent by her to destroy his marriage to Adam.

‘She sent her gay minion to accuse my husband of sexual harassment and infidelity,’ he ranted in his Instagram story.

In July, Mercedes confirmed that Reza’s leak about her not being able to have any more kids was true.

The reality star shared a nude snap of herself from her pregnancy shoot with a lengthy message talking about her health post baby and that she ‘can never carry a baby again.’ 

Mercedes said: ‘Since I can never carry a baby again, I’m extremely grateful to those who made sure I had this shoot, and keep this memory forever. My body is still healing from pregnancy, my heart is fragile and vulnerable. I wish I had the compassion I have now, as a new mom, all of my life.’

She continued: ‘But now I am learning to have a deeper appreciation about why growth in life is such an important gift. I want to be better, and stronger. Lately, most days are a challenged. #tbc,’ adding a prayer emoji.

She credited Shannon Laurine as the photographer.

Mercedes posed on her side completely naked — with her baby bump on display in the throwback snap.

During that time, Tommy also pleaded not guilty to trespassing and vandalism charges, E! reported. 

Honoring her dad: They named their son Shams after her late father, who died in 2018

Honoring her dad: They named their son Shams after her late father, who died in 2018

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Adele continued to show off her incredible weight loss as she cosied up to her good pal Drake during his 33rd birthday bash. 

Showcasing her newly svelte figure in an off the shoulder black velvet gown, the hitmaker, 31, couldn’t wipe the smile from her face as she partied the night away. 

Drake appeared thrilled in her company of the Hello hitmaker, who gushed over the ‘kind and funny’ birthday boy in a sweet Instagram snap.  

Adele looked incredible as she stepped out to celebrate Drake’s birthday at the Goya studios in Hollywood on Wednesday.

The beauty shared a playful photo from the evening’s events, with the caption: ‘I used to cry but now I sweat.’

She also added the hashtag #gingermckenna’ — in homage to the iconic villain from the 1995 film Casino, played by Sharon Stone.

The star continued: ‘Happy birthday to one of the kindest and funniest people I’ve met @champagnepapi.’

Newly-svelte: Adele looked incredible as she stepped out to celebrate Drake's birthday at the Goya studios in Hollywood on Wednesday

Newly-svelte: Adele looked incredible as she stepped out to celebrate Drake’s birthday at the Goya studios in Hollywood on Wednesday

Adele and Drake has been low-key friends for a long time. Back in February it was reported that the superstar pair visited a vape lounge and rented out an entire 32-lane bowling alley in Studio City during a night out and ate at Jerry’s famous deli.

This came months after the singer made an unexpected appearance at his show.

In October last year, Drake, who refers to himself as Champagne Papi on social media, was said to be thrilled after Adele watched him perform at a Los Angeles show without his prior knowledge.

Taking to Twitter shortly after his performance, Adele raved: ‘Oii Champagne Papi blew my mind tonight! Best production I’ve ever seen hands down and way up there with one of my favorite shows of all time. Huge love.’

Returning the compliment, a clearly stunned Drake later thanked the singer after reposting her tweet on Instagram.

Captioning the post, he wrote: ‘Oiiiiiii don’t f***ing get me gassed right now I love this woman and she came to the show. Thank god nobody told me I would have been SHOOK (sic)’ 

Birthday boy: Adele added a gushing caption on her latest Instagram snap, which read: 'Happy birthday to one of the kindest and funniest people I’ve met @champagnepapi'

Birthday boy: Adele added a gushing caption on her latest Instagram snap, which read: ‘Happy birthday to one of the kindest and funniest people I’ve met @champagnepapi’

Meanwhile, Adele’s sensational weight loss also caught attention during the evening, with the star reportedly losing more than a stone in weight after taking up Pilates.

It was reported in June earlier this year that Adele’s Reformer Pilates class has given her a new lease of life as she has lost more than a stone in weight after attending the workout with pal Ayda Field.

A source told The Sun: ‘Adele has been out enjoying herself and she sees that as her priority at the moment, along with being a mum to Angelo.

Wow: Adele's sensational weight loss also caught attention during the evening, with the star reportedly losing more than a stone in weight after taking up Pilates

Wow: Adele’s sensational weight loss also caught attention during the evening, with the star reportedly losing more than a stone in weight after taking up Pilates

Showstopping: The Oscar winner looked sensational in her form-fitting gown
The singer is pictured in 2016

Showstopping: The Oscar winner looked sensational in her form-fitting gown (the star is pictured R in 2016)

She has been loving her new workout regime and it really works for her.

‘It’s a bonus that she has shifted some weight. Her mates are glad she’s letting loose and there’s nothing but good feelings towards her. She’s got a new lease of life.’

Meanwhile, during the birthday extravaganza, there was no sign of Adele’s rumoured new boyfriend, Grime artist Skepta, 37.

The pair are said to have been on a string of dates following her split from husband Simon Konecki, 45.

Where is he? Meanwhile, during the birthday extravaganza, there was no sign of Adele's rumoured new boyfriend, Grime artist Skepta, 37

Where is he? Meanwhile, during the birthday extravaganza, there was no sign of Adele’s rumoured new boyfriend, Grime artist Skepta, 37

She’s a two-time Dancing with the Starschampion and gorgeous and adorable, to boot. Plus she’s a champion for real women everywhere with her even-more real curves. Need any more reason to envy Dancing With the Stars cast member Cheryl Burke? Without succumbing to Hollywood’s too-skinny silhouette, Burke’s still maintaining a healthy and active lifestyle that we can all learn a thing or two from.

We chatted one-on-one with the dancer at the New York City launch of her new active-wear collaboration with Macy’s to find out her favorite fitness tips, beauty secrets, and of course get the skinny on the new line!

SHAPE: What are your favorite fitness tips?

Cheryl Burke:The best advice that anyone ever gave to me was to try and maintain my healthy weight. We all have different body shapes and types and it’s not realistic to think that I’m going to look like Angelina Jolie so I can’t kill myself trying. I believe in everything in moderation, including exercise. When you obsess about fitness goals they become unhealthy and impossible to achieve.

SHAPE: Besides dancing, what are your everyday fitness routines?

CB: I like to run on my treadmill while catching up with my DVR’d shows and work out with my Jazzercise DVD’s a few times a week. They’re fun and I don’t feel like I’m exercising, which some days can feel like a job.

SHAPE: Any go-to beauty tips you can share with our readers?

CB: My busy schedule doesn’t leave much time to worry about shaving, so I rely products that give me long-lasting results. My go-to is Veet Fast Acting Gel Cream Pump. It only takes three minutes, but the results last twice as long as shaving. I also believe that a tan glow makes you look healthier and more toned. I rely on my Brown Bunz spray tan and Scott Barnes Body Bling for the show and in my daily life.

SHAPE: What’s it like being on Dancing with the Stars?

CB: Being on Dancing with the Stars is an amazing opportunity. I consider myself lucky to be a part of the show and to be able to share my passion and love of dance with such a huge audience while managing to train a few celebrities in ballroom dance along the way. It has literally been life changing for me.

SHAPE: What are your favorite wellness drinks and snacks to keep you going on the go?

CB: I live by green tea with lemon and honey. I’m not really a snack person, but when I do snack I try to stick to foods that are filling and not just empty calories.

SHAPE: Tell us about your new active wear collection collaboration with Macy’s?

CB: I was honored when approached, as Ideology is the first activewear brand to be exclusive to Macy’s. The line speaks to women of all body types with its feminine cuts, and I know that my fans are going love it. It’s affordable and fashionable.

SHAPE: What makes this line different from others on the market?

CB: The colors are so bright and energizing. The line is also so versatile, which fits my often hectic routines—you can wear it when you want to sweat, stretch, run to Starbucks, or just relax.

SHAPE: What types of pieces can we find in the collection?

CB: In my opinion, Ideology has the best sports bras that I’ve ever come across. There are great tanks and cami’s, capris, and yoga pants that lend themselves to mixing and matching. There are also some great jackets so you can wear the line when running errands and not just for running or exercising.

The line launches in February at Macy’s stores nationwide.

Dancing and Running – Darling Workouts

Her affection for dancing is evident from her prolonged bond with the dance show, Dancing With The Stars. Despite being continuously participating in the TV show, the stunner’s passion for dance and the show has not faded away.

The strenuous cardio activity indeed sheds numerous pounds from her body. Besides being an enthusiastic dancer, Cheryl is an avid runner too. She has kept treadmill at her home and at times when she does not feel like doing dance practice, she runs on treadmill to torch calories.

<img class="size-full wp-image-25063" src="data:image/svg xml,» alt=»Cheryl Burke in her workout gear» width=»469″ height=»700″ data-lazy-srcset=»https://healthyceleb.com/wp-content/uploads/2014/08/Cheryl-Burke-workout-gear.jpg 469w, https://healthyceleb.com/wp-content/uploads/2014/08/Cheryl-Burke-workout-gear-201×300.jpg 201w, https://healthyceleb.com/wp-content/uploads/2014/08/Cheryl-Burke-workout-gear-281×420.jpg 281w» data-lazy-sizes=»(max-width: 469px) 100vw, 469px» data-lazy-src=»https://healthyceleb.com/wp-content/uploads/2014/08/Cheryl-Burke-workout-gear.jpg»>
Cheryl Burke in her workout gear

Cheryl recommends her fans to find something they love the most. However, if you cannot figure out anything and at the same time you don’t have thirty minutes or one hour to spend on workouts, learn five easy to practice squats and lunges and practice them while doing your work.

Five Small Meals

To cope with the burgeoning energy needs of her body, Cheryl swears by five small meals in a day. Since her routine is mostly like eat and dance, she cannot bank on three heavy meals. She keeps having small and nutrient dense meals after every two to three hours.

Cheryl comprehends the ill impacts of dairy products that’s the reason she has kicked out myriad dairy products from her diet. She rather eats low-fat Greek yogurt in her snacks. However, she loves cheese and adores eating it with toast, sandwich etc.

Aside from that, she seldom curbs her cravings because she has gotten that more which will suppress them, with more force they will revert and will have her indulge in foods. However, she has figured out healthy means to deal with them.

For example, when she gets craving for sweet foods, instead of opting cake, cookies, pastry etc., she consumes one to two bananas. In the same way, to gratify salty food cravings, instead of having pizza, burger, fried chips etc.

, she eats tuna, hummus and others. Among beverages, she prefers tequila and sodas over sugary red wine because besides being low in calories, these drinks have unpleasant taste, so you are unlikely to drink them in high quantity.

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