The Pre-Strictly Regime: Combining Diet and Exercise
For many celebrities joining the cast of Strictly Come Dancing, the intense training is a weight loss catalyst. However, for Nick Knowles, the journey started even before rehearsals officially began. Aware of the physical demands, the DIY SOS star reportedly began a strict diet and fitness regimen in the weeks leading up to the show. This was a proactive step to get into shape and build the stamina necessary for the punishing dance schedule. In August 2024, before the season had even commenced, Knowles revealed he had already shed 7kg (approximately one stone) through gym work and a specific diet.
This early commitment was vital, especially considering his previous weight gain during the COVID-19 lockdowns, where he admitted to having put on nearly four stone while enjoying a relaxed lifestyle. The upcoming challenge of Strictly served as a powerful motivator to reverse that trend and focus on his health. The combination of early dietary changes and physical training laid the groundwork, making his subsequent weight loss even more dramatic.
Inside the Diet Plan: From Lockdown Indulgence to a Leaner Frame
Nick Knowles' dietary shift was marked by a move away from the comfort foods he enjoyed during lockdown and towards a more disciplined, low-carb approach. Multiple reports highlight a diet focused on proteins and green vegetables.
Key Components of the Diet:
- Low Carbohydrates: Knowles consciously avoided carbs to reduce his overall calorie intake and encourage his body to burn fat for energy.
- High Protein: Meals were focused on lean protein sources, which helps build and maintain muscle mass while keeping him feeling full.
- Increased Greens: A focus on green vegetables ensured he received essential vitamins and minerals without adding excess calories.
- Calorie Restriction: One strategy he reportedly used was limiting himself to one meal a day, a form of intermittent fasting to drastically reduce calorie consumption.
This disciplined eating plan, combined with his gym routine, explains how he could achieve significant weight loss before the dance rehearsals fully took hold. The diet was not a fad but a structured approach to tackle his lockdown weight gain and prepare his body for a physically demanding competition.
The Strictly Effect: Dancing Away the Pounds
While the pre-show diet was critical, the intense, non-stop nature of Strictly rehearsals accelerated Knowles' weight loss dramatically. The gruelling training schedule with his professional partner Luba Mushtuk proved more demanding than he had anticipated, even more so than his days playing rugby. As the season progressed, the physical activity naturally led to further weight loss.
He revealed during an interview that he had lost a whopping two stone (approximately 13kg) while on the show. This substantial loss was a direct result of the hours spent on the dancefloor. The combination of his initial diet and fitness regime, followed by the high-energy dancing, created a powerful calorie deficit that saw the pounds melt away. It is a testament to how exercise and diet work in tandem to achieve significant results.
| Feature | Pre-Strictly Regime (Aug-Sep 2024) | During Strictly Rehearsals (Sep 2024 onwards) |
|---|---|---|
| Diet Type | Strict, low-carb, high-protein, one meal per day | Likely a continuation of the strict diet, adjusted for increased energy demands |
| Exercise Type | Gym workouts, two hours per day | Intense daily dance rehearsals, described as 'tougher than rugby' |
| Weight Loss | Initial 7kg (approx. one stone) | Further weight loss, totaling around 13kg (two stone) by October 2024 |
| Primary Driver | Disciplined diet and focused gym work | Exhausting dance training, creating a significant calorie deficit |
| Goal | To get into 'fighting weight' and build fitness for the show | To improve agility and excel in the competition |
Conclusion: More Than Just Dieting
The answer to "Did Nick Knowles lose weight before Strictly by changing diet?" is a definitive yes, but it doesn't tell the whole story. His diet was the foundation, a crucial component that put him on the right track. However, it was the synergetic effect of that disciplined eating plan combined with an intensive fitness regime—first in the gym and later on the dancefloor—that led to his remarkable body transformation. His journey demonstrates that for sustainable and significant weight loss, a combination of mindful eating and increased physical activity is the most effective strategy. As Knowles himself said, the intense preparation was needed to transform from a "heavy bloke" into a lighter, more elegant dancer. For those seeking to follow a healthier path, exploring balanced eating plans and regular exercise is a proven method, as detailed by resources like the NHS Healthy Eating guide.
