David Harbour Weight Loss: A Sustainable Diet And Workout Plan

David Harbour is best known for his role as Jim Hopper in the Netflix series Stranger Things. The harbour was playing the role of a character who was extremely overweight and out of shape. But then when the fourth season of stranger things came, people were stunned to see his weight loss transformation. He lost 75 pounds in just 8 months, and his new look has become the biggest talking point for his fans.

Harbour’s weight loss journey is well documented, but it is also an inspiration to many people who want to lose weight. In this blog post, we will tell you in detail about Harbour’s weight loss journey and also share some weight loss tips given by Harbour, for his fans.

David Harbour Profile

  • Real Name  – David K Harbour
  • Birthday April 10, 1975
  • Age in 2023 – 48
  • Occupation Actor and Theater Artist
  • Weight Before   – 265 pounds (120 kg)
  • Weight Loss After   – 190 pounds (86 kg)
  • Reduced Weight Loss – 75 pounds (34 kg)

How David Harbour Lose His Weight

Harbour used to lose weight with a combination of intermittent fasting and exercise. Intermittent fasting is a popular diet in which restriction is kept for some time every day or for eating, or one time meal is skipped. Harbour explains that he used to eat only between 12 to 8 PM, after which he completely restricted eating.

Along with intermittent fasting, Harbour also focused on his physical activity. In which activities like running, Pilates, and weight lifting were done. He used to exercise for 60 minutes a week.

The Benefits of David Harbour’s Weight Loss

Due to Harbour’s weight loss, he got many benefits. He told that due to weight loss, he started feeling healthier and more confident. And at the same time, his mental health also improved.

Along with the physical benefits, Harbour also had some professional benefits from the weight loss. He told that he started getting offers of acting roles from many places. Now he can wear any kind of clothing and can follow any fashion.

David Harbour Diet plan

Harbour’s main reason for his weight loss is his intermittent fasting plan, in which he used to restrict his food over a specific period. He used to fast for about 16 hrs daily and used to eat food in 8 hrs’ time. And in his food, only those things were there which would help in weight loss and maintain physical strength. He used to completely avoid oily and processed food.

Eat plenty of fruits and vegetables

He used to consume only fruits and vegetables during his eating window, which are low in calories and full of nutrients. This is a great choice for weight loss.

Choose lean protein sources

Lean protein sources such as chicken, fish, and beans can satisfy you completely without any extra calories.

Limit processed foods

Processed food is high in calories, sugar content, and unhealthy fats. If you are also serious about weight loss, then you have to leave these things completely.

David Harbour Workout Routine

david harbour weight-loss workout routine

Harbour used to exercise regularly along with a healthy diet. He used to combine and perform many exercises like running, and weight lifting. Due to this, he used to get help in weight loss and keeping his body in shape.


Pilates is a good way to strengthen muscles. This gives tone to the core muscle, which helps in burning calories and weight loss. harbour used to perform Pilates only on Tuesdays and Thursdays.

Resistance workouts

Resistance workouts include weight lifting, which helps build muscle and burn fat. Harbour Resistance workouts were done 3 times a week, on Monday, Wednesday, and Friday.

Steady-state cardio

Steady-state cardio This is a type of running or biking, which helps in losing weight by burning calories. Harbour used to do this exercise on Saturday and Sunday for just 1 hrs.

Muscle activation exercises

Muscle activation exercises activate the muscles of the body and improve their range of motion, so Harbour used to do it on Monday, Wednesday, and Friday only.

Given below is David Harbour’s workout overview –


  • Deadlifts (5 sets, 10 reps)
  • Dumbbell rows (3 sets, 10 reps)
  • Lateral pulldowns (3 sets, 10 reps)
  • Face pulls (3 sets, 10 reps)


  • Pilates


  • Squats (5 sets, 10 reps)
  • Bench press (3 sets, 10 reps)
  • Overhead press (3 sets, 10 reps)
  • Pull-ups (3 sets, as many reps as possible)




  • Deadlifts (5 sets, 10 reps)
  • Dumbbell rows (3 sets, 10 reps)
  • Lateral pulldowns (3 sets, 10 reps)
  • Face pulls (3 sets, 10 reps)


  • Steady-state cardio for 60 minutes


  • Muscle activation exercises

David Harbour Transformation – Before and After Photo

david harbour weight loss before after photo

Tips for Safe and Effective Weight Loss

If you also want to lose weight like Harbour, then first of all keep in mind that if you follow the diet or workout Harbour, you will also get the same result, it is not possible, because everyone’s body is different. If it happens, everyone can’t have the same suit. Therefore, before starting your weight loss journey, do consult your dietician or doctor. harbour also achieved his weight loss goal with the help of his Dietician’s guidance and professional trainer.

Here are some additional tips that Harbour suggests to his fans for weight loss.

Set realistic goals – Never be in a hurry to lose too much weight. Let the process of weight loss happen naturally, just keep your routine consistent.

Make gradual changes to your diet and exercise routine – Do not change your diet completely to exercise overnight. Slowly bring your habits under control.

Find a support system – Always stay connected with those who can motivate you and share your journey with them. If you ever feel like quitting, then talk to your well-wisher first, he will help you to motivate.

Be patient – weight loss is not an overnight or a specific time or day process, it takes time and hard work. The more you keep your routine perfect and consistent, the more you will get in results.


David Harbour is the inspiration for people on the weight loss journey. He has proved that no matter what stage you are in your life if you are very serious about your health then you can go to any extent for it. If you also want to start your weight loss journey like Harbour, then start your weight loss journey keeping in mind the tips given by Harbour. And keep in mind that this is a time-consuming process, so stay focused on your goals and follow your routine consistently. With your hard work and dedication, you too will be able to lose 75 pounds or more like David Harbour.

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