The vibrant attributes that instantly come to mind with the ballroom spotlight are glamorous costumes, bright lights, and hard-core rehearsals. However, there was also the world of Cheryl Burke—a two-time champion professional dancer—that took up most of her adult life. The ironic thing is that the glimmer of Dancing With Stars, or DWTS, was the source of these pressures—physically, mentally, and emotionally—on Cheryl and later became the catalyst of her personal transformation.
In this blog, we are going to delve into Cheryl’s weight-loss journey, her exit, sporadic returns to DWTS, and how her story becomes a source of hope and enlightenment for all those wishing to undergo real and lasting change.
Who is Cheryl Burke?
Prominent dancer Cheryl Burke became a household name through her involvement with Dancing With the Stars, where she debuted in Season 2, and earned the title of the first pro dancer to win consecutive championships (with Drew Lachey in Season 2 followed by Emmitt Smith in Season 3). During the years, she not only competed in numerous seasons but also built a public image, and won over the audience with her physical prowess, hard work, and dramatic styles on the dance floor.
Nevertheless, the glittering outer layer was hiding a very human story of self-perception, weight struggle, and grappling with one’s identity. Cheryl Burke later admitted that she was on a national television dance competition for almost three decades which meant always checking oneself in the mirror, trying on costumes, and listening to an inner voice that was telling her to “look a certain way.”
The Weight Loss: Cheryl Burke’s Journey to Wellness
Recognising the need for change
Cheryl Burke’s metamorphosis did not commence with a “diet plan” nor a radical decision to shed 40 lbs. It was rather a gradual process of changes in her personal life which made her take a new perspective on losing weight: leaving DWTS, the heavy emotional toll of public scrutiny, body-image problems and a wish to feel good rather than just look good. During the conversation she remarked:
“I think my transformation has been more from within… doing a lot of work and healing and dealing with huge life changes from leaving the show, divorcing, moving all in one year.”
The numbers & approach
Cheryl Burke talked about losing around 30 to 35 pounds during the early phase of her transformation. Later interviews mentioned a weight reduction from approximately 150 lbs to around 109 lbs. However, the most important thing is she underlines that she is not obsessed with the numbers; she is more concerned about her feelings. From her remarks:
- She eliminated the scale and daily weigh-ins.
- She moved from “starvation phase” or extreme dieting to real food, balanced portions and smart routine movement.
- She welcomed the dog’s walks, the treadmill used while editing content (yes, multi-tasking!), and consistent, moderate workouts instead of punishing regimes.
What she changed
Intermittent fasting and focusing all meals on clean, whole foods instead of “diet food” were a couple of outstanding habits that helped Cheryl Burke. She once mentioned in an interview: “I have oatmeal with fruit every morning. . . real food.” Walking every day was another practice, she talked about taking her dog for a couple of miles, and also, editing content while walking on a treadmill. It is simple yet very consistent. Along with this was avoiding fast food and emotional eating.
She confessed that she was an emotional eater who often visited drive-thrus. These days, she goes there hardly ever, if at all. Cheryl Burke’s mental health work involved her admitting to past issues with body-dysmorphia, excessive weighing, and making comparisons during her dancing career. She claims to have undergone a real transformation when she started to value self-love, healing, and a good relationship with herself.
The mindset shift
Cheryl’s story probably the most powerful aspect of her attitude shift. Her goal, she says, was not to lose a specific number, but to be healthier, stronger, full of energy and kind to her self. From her interview:
“109 doesn’t matter, what matters is how I feel.”
“I cannot even identify with that girl… That perpetual self-hate, it was just not healthy.”
That sort of realization — that change isn’t solely on the outside — is very much in tune with the majority.
DWTS: Elimination, Exit & Return
Departure from the show
In 2022, Cheryl Burke’s long association with DWTS as a professional dancer finally came to an end after 26 seasons. The reasons behind this were her movements to take control of her story, to explore her next steps, and to gradually change her focus as the show had been a major part of her life. In one of the interviews, she said that she felt like trapped and that she could not progress in the show professionally.
The elimination narrative
Cheryl Burke got to experience the ups and downs of DWTS through winning and getting eliminated. Although, she is mostly remembered for her success in seasons 2 and 3, she still had to go through early exits too — total competition is going on and not all seasons end up in a mirrorball trophy. Ultimately, detaching one’s self-worth from being eliminated or placed on the show was part of her learning experience.
Return as guest judge
A few days ago, she was featured as a guest judge on DWTS, which was her first comeback after leaving. She was not only excited but also felt grateful and had a new perspective: feedback provider rather than competitor. Her return signifies that sometimes a departure can result in not just closure but also a new beginning.
Why Cheryl Burke’s Story Matters
1. Transformations aren’t only physical
The majority of weight-loss stories are focused on the scale while Cheryl Burke’s story tells about the reason for the weight loss behind the story. That is better energy, improved mental health, living the life she wanted and so on. This makes it sustainable and meaningful.
2. The pressure of performance environments
Her attendance on DWTS for years was like being in front of a mirror, having costume fittings done, and meeting expectations. She has talked openly about body-dysmorphia, weight fixation, self-criticism. That environment is real for many in the performance world, entertainment industry, and sports. Acknowledging that pressure is the starting point for the next step of Change.
3. Long-term lifestyle wins fast fixes
There’s no magic pill, no crash diet. What there is instead: controlling portions, eating real foods, doing the right amount of movement consistently, and healing of the mind. Her tale is about waiting, being gentle, and being consistent.
4. Reinventing oneself and identity
Once Cheryl was off DWTS, she found herself asking: “Who am I if I’m not watched every week?” The losing of weight has been a part of this period of self-definition that was beyond a dancer, a competitor, a contestant. The confluence of career, image, and wellness resonates with many.
Practical Lessons You Can Apply
The following are some of the points that can be learned from Cheryl Burke’s journey:
- Daily movement: Keeping your body active every day is essential, whether through walking your pet, editing while on a treadmill, or having a little dance at home — just find your way.
- Quality of food over deprivation: Have a diet based on real food that you love. Rather than simply eliminating, staff up by learning portion control and sustainable habits.
- Mindset-work: Put the question to yourself: “What is the reason I want to lose weight?” If the answer is not just “to look good” but also “to feel good, to live life to the fullest,” then you are on the right path. Cheryl turned her focus from looks to health.
- Get rid of the problems that are causing your issues: Things like turning to food to cope with emotions, being obsessed with diets, and constantly weighing yourself are very common. Cheryl admitted to having body-dysmorphia and the price of being in constant comparison with others.
- Not equating identity with weight: Concerning the ballroom, Cheryl found out that her identity was not strictly that of a competitor. A lot of us get our self-worth linked with our external achievements. The real transformation is the one that includes internal value.
- Change should be gradual and non-linear: She did not make a commitment like “I will lose 40 pounds in 4 weeks.” The process transitioned mentally, lifestyle-wise, and then physically.
Frequently Asked Questions (FAQs)
Q: What is the total amount of weight lost by Cheryl Burke?
A: She said that she lost approximately 30-35 lbs in the stage of her major transformation. One later report indicated weight loss from ~150 lbs to ~109 lbs.
Q: What are the reasons behind her weight loss?
A: She mentioned several reasons including intermittent fasting, clean eating (real food instead of strict diet), regular movement (walking, treadmill, etc), portion control as well as mental healing.
Q: What was the reason for her quitting Dancing With the Stars?
A: She did not leave due to one specific “elimination” but rather she felt that it was time for her to grow and she was ready to do that by asking for new opportunities and changing her focus.
Q: Will she be back to DWTS?
A: Yes, she will be back as she made a guest judge appearance for Season 34 on Halloween Night which marked her comeback after three years of absence.
Q: Is there only weight loss involved in this transformation?
A: No. Cheryl Burke openly states that the internal work — mental health, self-worth, identity, body image — was the primary phase and the weight loss was the secondary one.
Conclusion
The saga of Cheryl Burke from a highly visible competitor to an empowered and balanced individual is more than just an entertainment headline—it’s a transformation blueprint that works because it is anchored in authenticity, self-care, and a long-term mindset. For anyone who has ever suffered elimination, felt that their looks defined them, or pondered how to switch when one chapter ends, her tale is a source of genuine encouragement. If you find Cheryl Burke’s way motivating, don’t focus on a number.
Rather, consider the question: “What feeling do I want to have? Which habits will help me? What personal development is needed so that the outer change remains?” Anyone can be inspired by her transformation—dancers, fitness lovers, and those looking for healthy lifestyles. The point is that the true trophy is not the one you get when you dance while the lights are dimmed, but the one you win within yourself.