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The SECRET Behind Sean Murray’s Weight Loss [aka Timothy McGee]


written by

Husein Gradasevic

Sean Murray Weight Loss

Sean Murray’s weight loss has baffled everyone with amazement!

Timothy Mcgee (Sean’s character) from NCIS has gone through an unbelievable weight loss transformation, and I am going to simply break down how he did it.

Sean Murray Weight Loss
Credit: NCIS

So how did Sean Murray lose weight?

Shedding pounds is quite an easy process if and only if you know what you are doing. I know it’s easier said than done, but if you know the science behind weight loss, half the battle is already won.

Keep reading to know how Sean Muray weight loss was achieved!

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Sean Murray Weight Loss Strategy

The 41-year-old actor rose to fame in the early ’90s after starring in the hit movie Hocus Pocus. He finally secured a place on NCIS in 2003.

Over the years, fans have noticed his drastic weight loss.

When looking back, this insane transformation can seem sudden and immediate; but Sean stepped in to clarify:

AS you’ve seen, there was NO MAGIC FORMULA in Sean Murray weight loss. With small and science-backed changes in your lifestyle, you might even be the next trending story!

MORE: How to lose love handles

I’ll now try to break down the ingredients of Sean Murray weight loss strategy, one by one:

Ditching Alcohol for Weight Loss

The celebrity took baby steps for losing a massive chunk of weight over time. One of the secret ingredients of Sean Murray weight loss diet was no alcohol.

The key to losing weight is to burn more calories than you consume throughout the day, and alcohol contains lots and lots of empty calories (i.e. calories devoid of nutrition).

Did you know that a pint of beer has calories equivalent to a large slice of pizza? Few drinks after work every so often can pile up big calories over time.

If skipping your happy hour seems overwhelming, let me present you the life-changing benefits of no-boozing:


Alocohol surely works as a mood elevator a short while, but it is widely known to be a depressant which can take a toll on your mental health. Cutting back on booze will help you sleep better and be more energetic and motivated in life.

There are studies that show the linkage between alcohol and depression.

Hangovers can make you feel groggy in the mornings and cause difficulty in concentration throughout the day.  If you want to feel sharper at work, hit the gym harder, and be more energetic throughout the day, then consider quitting alcohol.

Glowing Skin

Alcohol is a diuretic that dehydrates the body tissues and skin. It makes you lose luster and lead to wrinkles and premature aging. Going alcohol-free can give you a radiant and glowing skin within a few days. Exercising and staying well hydrated will further enhance the benefits.

Body Functioning

Alcohol impacts not only your skin and mood but also your vital organs. Overindulgence in alcohol can lead to higher blood pressure, cardiovascular disease, and liver disease. Cutting out alcohol will boost your health and lower the risk of these diseases.

No Sugar for Sean Murray Weight Loss

Sean Murray weight loss diet consisted of little to no sugar!

Since sugar is found in almost all the drool-worthy foods known to man, “no sugar” almost sounds like “no water” to most of us.

Think about all those cakes, pies, doughnuts and puddings he refused in celebrations and feasts.

Getty Images

A diet high in added sugar can have many negative health effects. It can lead to weight gain, blood sugar problems and an increased risk of heart disease.

As we have seen, giving up sugar can do wonders for your weight loss. But did you know there are other heavenly benefits of a sugar dry spell?

Sustained Energy

Simple carbs (or added sugar) enter your bloodstream within a snap, providing that sugar rush we all crave for. But soon after comes the big crash which leaves our energy levels down to the dust.

To avoid this sneaky roller coaster of sugar, shift to more healthier food options that are high in proteins, complex carbs and healthy fats.

Lower Diabetes Risk

Other than slimming your waist, cutting down on added sugar will provide protection against type 2 diabetes. Having a diet very high in sugar can overtax your insulin producing cells, that can further elevate to type 2 diabetes.

Heart Health & Performance

A well-functioning heart can make even the most tasking activities feel like a breeze. However, loading up on pastries and caramel lattes can take a toll on your cardiovascular health.

A 2018 study revealed that people having 17% to 21% of their daily calories from the sugary stuff are more prone to dying from heart disease as compared to those with added sugar intake to 8% of their daily calories. 

The bottom line: Cutting back on sugar now will pay off big-time later.

Here are 4 super-simple steps to easily reduce your sugar intake WITHOUT struggling:

Gradual Progress

Giving up sugar is easy, but sustaining the habit for a long time is a tricky game. Sure, you can do a sugar detox for a week, but can you go for a month without diving your teeth into those donuts?

Going sugar-free should be a slow and gradual process. For starters: avoid baked goods such as cakes, muffins, and brownies. Cutting down on candy and sugary beverages is also a good idea. 

Artificial Sugars: An Enemy

Artificial sugars don’t cause a direct weight gain because they do not contain any carbs. But these sweeteners can further pump up your sugar cravings for the day, making you indulge in sugary stuff.

These sweeteners can work wonders when used in moderation because after-all we do want something sweet to take us through really tough days. Go for natural Stevia as it is the safest sugar substitute out there.

However, try to minimize these artificial sugars if you can’t eliminate them completely:

  • Splenda
  • Stevia
  • Sweet’N Low
  • Aspartame
  • Sucralose
  • Saccharin
  • Equal
  • NutraSweet
  • Acesulfame K
Sean Murray Posing

Check Labels

You will be shocked to see the different forms of sugars that are packed in your packaged foods. Once you start reading the labels, you’ll realize the ocean of sugar you swim in.

Look out for these terms which are all forms of sugar:

  • sucrose
  • glucose
  • evaporated cane juice
  • invert sugar
  • beet sugar
  • dextrose
  • fructose
  • lactose
  • barley malt
  • coconut sugar
  • apple or grape juice concentrate
  • honey
  • demerara
  • sucanat
  • panela or piloncillo
  • turbinado
  • muscovado
  • cane sugar
  • brown sugar
  • rice syrup
  • corn syrup or high fructose corn syrup
  • maple syrup
  • agave syrup

Ditch Simple Carbs

There are two types of carbohydrates: Simple and Complex. Sugars are mostly simple carbs whereas complex carbs are found in whole-wheat bread, quinoa, grains, brown rice, etc.

Replace simple carbs like white flour and white rice with whole grain options such as whole-wheat bread, to replicate Sean Murray weight loss strategy.

Going the Organic Way for Weight Loss

The bewildering Sean Murray weight loss story had organic foods as a component.

What are Organic Foods?

Organic foods are grown and produced differently than regular foods.

It emphasizes on the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. 

Organic meat, poultry, eggs, and dairy products come from animals that are not given any antibiotics or growth hormones. Organic food is also free from traditional pesticides made using synthetic ingredients, sewage-sludge, or bioengineered genes (GMOs).

Sean Murray NCIS
Sean Murray before transformation

Check out these amazing benefits of living the organic life (inspired by Sean Murray weight loss story):

Fewer pesticides: Regular, conventionally grown foods contain chemicals such as fungicides, herbicides, and insecticides.

Organic food is often fresher because it isn’t loaded with artificial preservatives to increase shelf life and make it last longer.

Antibiotics Free: Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts. Organically-raised animals are healthier as they are given more space to move around and access to the outdoors.

More Nutrients: A 2016 European study shows that levels of certain nutrients, including omega-3 fatty acids, are 50 percent higher in organic meat and milk than in conventionally raised versions.

GMO-free: Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA is chemically and artificially altered to be resistant to pesticides.


The actor lost a total of 25 pounds gradually by shedding up to a pound or two each week. For straight 15 months, he eliminated sugar and alcohol from his diet and ate strictly organic.

I’m sure you are quite THRILLED with the jaw-dropping transformation of Sean Murray weight loss. Have you been programmed to believe that losing weight is a STRUGGLE?

You see, I use the word “programmed” because 99% of your beliefs are based on the beliefs of OTHERS. And guess how it became their belief? They also picked them up from OTHERS!

But as we have seen, making small, long-term changes in your lifestyle can really transform your body.

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