Quick answer: Action Bronson weight loss is reported as 80 pounds in July 2020, about 110 in September and more than 125 in December, so the total depends on when each outlet asked him. He credits cardio, portion control and early-morning boxing and HIIT. He has said prediabetes, eczema and asthma, plus the birth of his son in 2019, pushed him to change.
Action Bronson weight loss became a big story in 2020. The rapper and chef said he started the year at about 360 pounds or more. This page lists what he said in interviews, explains why the figures differ, and notes the health points readers can use.
Action Bronson Weight Loss: The Numbers by Date
| Date | Outlet | Weight lost | What was said |
|---|---|---|---|
| July 2020 | Complex (Apple Music interview) | About 80 lb | He credited cardio more than diet changes |
| September 2020 | The Ringer | About 110 lb | Started 2020 at 360 lb or more; “around 110,” in his words |
| December 2020 | Fox News | More than 125 lb | From almost 400 lb to the mid-200s |
The totals differ because he kept losing. Each outlet caught him at a different point. Be wary of any page that gives one exact number without a date. The Ringer’s start weight (360 lb or more) and Fox’s “almost 400 lb” also differ, which is another reason to read these as rough.
What Triggered the Change
He told Zane Lowe that the mother of his child bought a scale to weigh their overweight dog before a trip. When he stepped on it, he was devastated, and he says he stayed on track after that. He has also said his son’s birth in 2019 shifted his focus. “You always want to be around for your family,” he said.
Fox reported that his health was suffering, with prediabetes, eczema and asthma. He told The Ringer he wants to eat again without worrying whether it will send him “over the edge with a heart attack.”
How Action Bronson Lost Weight
- Cardio: He had just finished 10 miles on the elliptical in 45 minutes when The Ringer spoke to him.
- Early training: Fox reported he starts around 4 a.m. with boxing and high-intensity interval training (HIIT).
- Strength work: His Instagram shows push-ups and dumbbell presses.
- Food: Fox said the change was mainly portion control. He told The Ringer it takes “dedication to my diet every single day,” but no menu was published.
He admitted earlier in 2020 that he had been eating many unhealthy foods, including desserts and sodas. That is not a plan to copy. His story is more about consistency than any secret food.
A post shared by Action Bronson (@bambambaklava)
Is Losing Weight This Fast Safe?
Bronson’s pace was far above the usual advice. The CDC suggests about 1 to 2 pounds a week. MedlinePlus describes more than 2 pounds a week over several weeks as rapid. It lists loss of muscle and bone density, gallstones, gout and quicker regain as risks. Most people with a high starting weight can lose faster at first, but only with medical advice.
His case also shows why prediabetes matters. The CDC says even a 5% weight loss can improve blood sugar, blood pressure and cholesterol. For the longer game, see our guide to maintaining weight loss.
Action Bronson Weight Loss Claims: What Holds Up
| Claim | Where it stands |
|---|---|
| He lost 160 pounds in under a year | Not supported: reports range from about 80 to more than 125 pounds in 2020 |
| He weighs 240 pounds now | Not supported: Fox says the mid-200s in December 2020; no later figure was verified |
| He has diabetes | Overstated: Fox reported prediabetes, not diabetes |
| He eats mainly egg whites and chicken | Not supported in the sources reviewed |
| A Men’s Health article confirms his plan | Not verified |
| Cardio, early training and portion control drove the loss | Supported by his interviews |
Safety Notes
- Do not copy a celebrity routine. Check with a doctor before hard training, especially with a high starting weight or heart risk.
- If you have prediabetes or diabetes and take medicine, ask your care team before changing food or exercise. Low blood sugar can occur.
- Chest pain, fainting or severe breathlessness during exercise needs urgent care (911 in the US, 999 in the UK).
- People who are pregnant, or who have had an eating disorder, need individual guidance.
Action Bronson Weight Loss FAQ
Reports range from about 80 pounds in July 2020 to about 110 in September and more than 125 in December 2020. The numbers differ because he kept losing between interviews.
He credits cardio, early-morning boxing and HIIT, strength work and portion control. No full diet plan has been published.
He said stepping on a scale devastated him, and his son’s birth in 2019 shifted his focus. Fox reported prediabetes, eczema and asthma.
The Ringer said he began 2020 at 360 pounds or more. Fox said almost 400 pounds. Neither figure is a clinic record.
Reports describe 10 miles on the elliptical in 45 minutes, boxing and HIIT around 4 a.m., push-ups and dumbbell presses. Check with a doctor before copying it.
Not without medical advice. The CDC suggests about 1 to 2 pounds a week, and MedlinePlus lists muscle loss, gallstones and quick regain as risks of rapid loss.
Fox reported prediabetes, not diabetes. Some pages claim diabetes, but that is not supported by the sources reviewed.
Yes. The CDC says even a 5 percent reduction can improve blood pressure, cholesterol and blood sugar.
Related Reading
- Tips to maintain your weight loss success
- Science-backed weight loss tips
- Medical weight loss benefits
- Sustainable weight loss tips
Sources
- The Ringer, How Action Bronson lost 100 pounds but kept his appetite for life (2020)
- Fox News, Action Bronson reveals he lost over 125 pounds during quarantine (2020)
- Complex, Action Bronson talks losing weight with Zane Lowe (2020)
- CDC, Steps for losing weight
- MedlinePlus, Rapid weight loss and safe expectations
This page is general information about a public figure, drawn from published interviews, and is not medical advice. Speak to your doctor before changing your diet or exercise. Last reviewed and rewritten October 2026.
