Channing Tatum has revealed the simple eating rule he followed to lose more than five stone for a movie role. The actor, known for Step Up and Magic Mike, explained how sticking to a consistent schedule made one of his most dramatic body transformations possible.
The 3pm Rule and Intermittent Fasting
The 46-year-old star explained that his biggest change was delaying his first meal until around 3pm each day. He would then eat two small meals consisting of meat and vegetables, combining the plan with long, light cardio sessions.
Speaking in a recent interview, Tatum admitted he has always found it easier to gain and lose weight for a film. However, he noted it had become more difficult as he has gotten older.
"I used to be able to lose weight really quickly. I could fluctuate almost 25 to 30 pounds in three weeks," he said.
From Dad Bod to Lean Physique
Tatum explained he weighed around 245lbs while filming one project that required a "dad bod" look. He later slimmed down to around 172lbs for another role, amounting to a loss of approximately 73lbs, or just over five stone.
"I only planned to get down to like 185. And then, I don't know, once you kind of get in a rhythm and shooting is very, you can have a consistent life," he said.
"My life in general isn't very consistent," Tatum added. He said the structure of being on set helped him stick to the routine every day.
Details of the Eating Plan
Describing his eating plan, he said: "I was fasting from when I woke up to about 2pm or 3pm every day. Then I'd have two small meals of meat and vegetables."
"And that was sort of just my plan, and just light, long cardio," Tatum continued. The routine is a form of intermittent fasting, where eating is restricted to certain hours of the day.
Expert Opinions on Intermittent Fasting
According to the NHS, intermittent fasting can work for some people because it may reduce overall calorie intake. However, the health service says successful long-term weight loss still depends on maintaining a healthy, balanced diet and regular physical activity, rather than any single eating method.
Research published in the New England Journal of Medicine also found intermittent fasting can be an effective weight-loss strategy for some adults. However, researchers concluded it is generally no more effective than other calorie-controlled diets when the same number of calories are consumed overall.
Insights from His Personal Chef
Tatum's comments are consistent with advice previously shared by his personal chef and nutritionist, Aline Fiuza. Speaking to People, she said the actor often starts a body transformation with fasting before moving to an intermittent fasting schedule, with meals typically eaten between around 1pm and 6pm or 7pm.
Fiuza said his diet usually focuses on vegetables, animal protein, nuts and seeds, with meals tailored to the physical demands of each role. She also explained that he gradually returns to three meals a day as filming progresses.
No More Extreme Weight Changes
Earlier this year, Tatum revealed he no longer wants to put his body through such extreme weight changes. In an Instagram post, he said he was "so grateful" for his trainer and chef but added: "I won't be doing any more fat roles... It's too hard on the body and too hard to take off now."
