Khloé Kardashian's journey with weight loss has been a long and public one, marked by dedication, discipline, and significant mindset shifts. This article delves into the details of her transformation, exploring the dietary changes, workout routines, and mental strategies that have contributed to her success.
Introduction
Khloé Kardashian, a prominent figure in the entertainment industry, has consistently been in the spotlight, particularly regarding her health and fitness choices. Her weight loss journey has garnered significant attention and admiration, representing a transformative overhaul of her lifestyle that extends beyond mere physical changes. This comprehensive exploration dissects the intricacies of her journey, from her diet and exercise regimens to the psychological strategies that have shaped her approach to wellness.
A Decade of Transformation
Khloé Kardashian is reflecting on her 10-year weight loss journey.Khloé has been candid about her struggles with body image, especially in the public eye since the start of "Keeping Up With The Kardashians" in 2007. She revealed that public opinions initially made her insecure. Over the years, Khloé has faced speculation about using weight loss drugs like Ozempic or undergoing surgery, but she has consistently denied these claims, emphasizing that her transformation has been the result of sustained lifestyle changes over a decade. “Over the past three years, people are like, ‘You must have gotten surgery because you just lost weight.’ I’m like, ‘It’s been a 10-year journey! What are you talking about?’” she told Bustle in December. “Even if people get surgery or [get on] the Ozempic craze, I’m like, ‘Who cares!’ As long as people feel good about themselves, who am I to judge?”
The Catalyst: Divorce and the Gym
Some of the reality star's fans may be surprised to learn that she didn't set out to lose weight when she first started working out at a gym. Khloé's fitness journey began during a challenging period in her life: her divorce from Lamar Odom, finalized in December 2016. Seeking a healthy coping mechanism, she turned to the gym. "My weight loss journey started because I was getting a divorce," said Kardashian, referring to her breakup with ex-husband Lamar Odom. And seeing something she told her therapist in confidence end up in the tabloids also inspired her fitness routine. “So I stopped going to therapy and started going to the gym. I needed a release, but I did not trust anybody else anymore. And the place that I felt the safest was the gym," she said, adding that she has since resumed therapy with another therapist. Kardashian called the resulting changes to her body a “byproduct” of her workouts rather than their focus. “I loved the way I felt. I loved testing myself and challenging myself,” she said.
The Role of Exercise
Khloé's initial foray into fitness was not about aesthetics but about finding an outlet for her emotions. "I think Khloé hit the nail on the head when she said she started working out because she needed a release,” notes Catherine Garvacio, RND, nutrition consultant for WOWMD. “Exercise helps release feel-good hormones like endorphins and serotonin. She discovered that exercise provided mental clarity and a sense of control during a tumultuous time. Khloé's body then started "changing" as a result of going to the gym. "I loved the way I felt," she told Bustle. "I loved testing myself and challenging myself. And I’ve been doing it for 10-plus years now, and I love it."
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Gradual Progression
While embarking on any new fitness routine, it's important to ease in, and that's exactly what Kardashian did when she started exercising more regularly. When she first started hitting the gym, Khloé said she “cared so much” about her weight. “Maybe [it's] just being younger. I think you care about the scale. The scale effs with you. I don't even look at a scale anymore. I think it's really unhealthy. I haven't in years. They're just numbers,” she told SHE MD.
"When I first started working out, it was agony,” she said during a Poosh livestream with her sister Kourtney Kardashian Barker in 2020. “When I was heavier and when I was more unhealthy, I had no idea what I was doing. I think I started two days a week for the first two weeks, and then I advanced to Monday, Wednesday, Friday.”The reality star encouraged her fans to be patient with themselves along the way.“I think everyone just thinks, ‘Oh, I’m going to work out and I’m going to lose all this weight in two months,’” she said. “It doesn’t work that way… It’s going to be a long journey, but it’s going to be the most rewarding journey.”
Variety in Workouts
Khloe mixes up her workouts From Pilates to SoulCycle and just about everything in between, Kardashian has dabbled in many workouts over the years. She previously told Harper’s Bazaar she’s a big fan of circuit training and “really intense cardio.” “I’m a beast at the gym. I’m super competitive and I’m a sweater. I’m like, ‘Don’t f--- with me and don’t mess up my routine,’” she said. In 2020, Kardashian revealed that she enjoys jumping rope for 30 minutes and using her treadmill. She also runs up and down hills using her daughter True as her "weights." The Hydrow ambassador is also a fan of rowing machines. Khloé enjoys a mix of workouts, including Pilates, SoulCycle, circuit training, and high-intensity cardio. “I do cardiovascular intervals with weightlifting,” Khloé told SHE MD. "I do circuit training with cardio intervals. I’m always spiking my heart rate up and down," Khloé said.
Dietary Changes: A Sustainable Approach
Once she got a handle on her fitness routine, Kardashian started seeing a nutritionist to better understand the dietary changes she should make to live a healthier lifestyle. Khloé's approach to diet has evolved over the years. She emphasizes sustainable lifestyle changes rather than crash diets. "I truly dislike when people report I’ve lost a tremendous amount of weight in a short amount of time or when people claim I’m doing these ridiculous diets,” she shared on X in 2018. “It’s really setting the wrong tone. I believe in making lifestyle changes when it comes to my food.”It's a sentiment Kardashian also echoed in her book when she advised her readers against dieting.“When you diet, you are basically setting yourself up for failure. I mean, the word die is in there! You’re not allowing yourself to enjoy the food you love, and it will only make you want it that much more. Make smart lifestyle changes, one baby step at a time,” she wrote.
Eliminating Mindless Eating
For Kardashian, mindless eating is a habit she learned to control, and she details how in her book “Strong Looks Better Naked.”“I was a mindless eater. I ate for comfort. I also ate out of boredom and habit. I ate when I was unhappy (which I’m sure many of you can relate to),” she wrote. “I even ate chips because I love the crunchy sound they make. And I didn’t give much thought to what I was eating, or what I was putting inside my body, except hummus, of course, which is one of my weaknesses.”As soon as Kardashian started working out more regularly, she recognized her mindless eating habits.“When I became more mindful about exercise, I became more mindful about eating,” she wrote. Khloé recognized and addressed her habit of mindless eating, a common pitfall for many. “Mindless eating can happen for a variety of reasons, but emotional eating is a common cause,” explains Shelley Balls, MDA, RDN, LDN, nutritionist for Flawless Bloom. “When you feel the urge to eat, stop and ask yourself if you’re really hungry or if you’re just stress eating. Becoming more mindful about her eating habits helped Kardashian build a healthier relationship with food.
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Working with a Nutritionist
Khloé consulted with nutritionist Dr Philip Goglia to come up with seven small meals a day to help her stay in shape. The 7 small meals help Khloé burn calories while giving her the protein she needs to maintain her muscles. Khloé consulted with nutritionist Dr. Philip Goglia to develop a personalized meal plan. Dr. Goglia says that the move reduces bloating, gas, and inflammation. He claims going dairy-free made her skin clearer, gave her more energy and reduced congestion. Khloé detailed a typical day of eating for Byrdie that aligns with a low-carb diet suggested by Goglia. She starts her day with a scoop of jam and a scoop of peanut butter before hitting the gym. "If you're working out early in the morning, you need some energy," she told Byrdie. After her sweat sesh, she eats eggs, fresh fruit and a cup of oatmeal for breakfast. For lunch, Goglia recommends a grilled chicken breast, a half portion of a simple starch, a portion of vegetables and a salad with simple dressing. (Khloé typically opts for a vinaigrette.) For dinner, she switches her protein to a fish, which she has alongside more vegetables. Goglia recommends vegetables high in iron, like spinach, beets, or broccoli, according to Byrdie. When she needs a snack, Khloé often has a handful of almonds or a piece of whatever fruit is in season.
Eliminating Dairy
Next, Kardashian removed dairy from her diet, per her nutritionist's recommendation. "But the moment I cut out dairy, limiting myself only to almond milk, I felt transformed. Within a week I had more energy than I’d had in months, and I was leaping out of bed in the morning, ready to seize the day," she wrote in her book, adding that she lost 13 pounds in less than three months by cutting out dairy (and continuing to exercise). A key turning point in Kardashian’s weight loss journey was understanding how her body reacted to certain foods. Khloé lost 11 pounds in a month by simply cutting out dairy, according to People.
Sample Meal Plan
Khloe Kardashian has admitted that working out is "just not the same" after giving birth to her first child. Kardashian recently shared the "exact low-carb meal plan" that she's been following post-birth, created by her nutritionist, Dr. While almond butter is not necessarily better than peanut butter, it does pack some protein and essential vitamins, which makes it an excellent pre-workout booster. This breakfast includes two eggs any style with one cup of oatmeal and one cup of fresh fruit. "For lunch, Dr. Goglia recommends a four-ounce piece of grilled chicken breast with a half portion of a simple starch, like four ounces of yam or a half cup of white rice, along with a veggie and a salad. "Any vegetables are great, but [Goglia] especially recommends those high in iron, like spinach, beets, asparagus, broccoli or romaine.
The Importance of Mental Health
Khloé Kardashian is opening up about how her attitude has changed as she's lost weight.Kardashian likes to compare the mental clarity she gets from her gym workouts to writing negative thoughts down in a journal. “If you’re having a bad day, you get that anger out (at the gym),” she told Bustle. Though she feels better mentally and physically since making this lifestyle change, Kardashian said her body confidence was better before.“Looking back, when I was bigger, I thought I was the hottest thing in the world,” she said. “I had so much more confidence the bigger I was, which is what’s crazy. And then the more in shape I am, the more insecure I can get because I’m so hard on myself. It’s a vicious cycle that you don’t get out of.”“But when I started losing weight, I got the same thing. I was fat-shamed every day when I was bigger, and then when I lost weight, people were like, 'How dare you, you are so insecure, you’re following society,'” she continued. “And I’m like, ‘OK, you guys are so confusing!’ I realized you’ll never make everyone happy. I have to do what’s best for me." Khloé's journey underscores the importance of mental health in achieving and maintaining weight loss. She uses exercise as a tool to manage stress and negative emotions.
Body Image and Self-Perception
Khloé was 'confident' before losing weight. Growing up, Khloé was "never in shape," but she had an athletic build. “I've always been even chubby-like, athletic," she revealed on a May episode of the SHE MD podcast. "I've always played sports.”But she was very confident in herself. "Looking back, when I was bigger, I thought I was the hottest thing in the world," she told Bustle. "I had so much more confidence the bigger I was, which is what’s crazy. And then the more in shape I am, the more insecure I can get because I’m so hard on myself." She acknowledges the societal pressures and conflicting messages surrounding body image. Khloé Kardashian is reflecting on her 10-year weight loss journey.The mom-of-two, 40, made some pretty famous lifestyle changes after splitting from her ex-husband Lamar Odom. And now, she's addressing the accusations that she got weight loss surgery or went on diabetes drug Ozempic."Over the past three years, people are like, ‘You must have gotten surgery because you just lost weight.’ I’m like, ‘It’s been a 10-year journey! What are you talking about?’” she told Bustle in December. “But even if people get surgery or [get on] the Ozempic craze, I’m like, ‘Who cares!’ As long as people feel good about themselves, who am I to judge?”"I'm just mad [Ozempic] wasn't around 10 years ago!" she joked.
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Avoiding Fad Diets
Khloé said she “did every diet under the sun when I was younger,” but that’s changed for her. “I'm in a good place body-wise that I like, I do sort of eat what I want, but because my brain is so trained, you don't even want half of the crap or junk,” she said. Khloé has been through a lot since entering the public eye with Keeping Up With The Kardashians in 2007, especially when it comes to body image. However, she's come to recognize what's most important when it comes to taking care of her body. She isn't into making comments about people's weight. It hasn't always been easy going on a very public health journey. At the Keeping Up With The Kardashians reunion hosted in 2021, Khloé talked about how being in the public eye has impacted her body image. Kardashian’s dedication to fitness started during a deeply personal struggle: her divorce from Lamar Odom, which was finalized in December 2016. “I needed a release, but I did not trust anybody else anymore. And the place that I felt the safest was the gym,” Kardashian revealed to Bustle. “As a byproduct, my body started changing. I loved the way I felt. I loved testing myself and challenging myself. “I think Khloé hit the nail on the head when she said she started working out because she needed a release,” notes Catherine Garvacio, RND, nutrition consultant for WOWMD. “Exercise helps release feel-good hormones like endorphins and serotonin. Khloé's life transformed when she started prioritizing fitness, and she believes everyone can benefit from creating their own unique exercise routine.“I also believe that working out is so incredibly healthy and should be done to each (individual's) own rhythm of life. There’s no one size fits all when (it comes to) health and fitness,” she wrote on X in 2018.
Pregnancy Weight Gain
She's realistic about pregnancy weight gain There's no one-size-fits-all approach to losing weight after giving birth. In 2019, Kardashian opened up about her 40-pound weight gain while she was pregnant with her daughter True, who was born in 2018. She also shares son Tatum, 2, with her former partner Tristan Thompson. “I was 203 pounds when I delivered, which blows my mind,” she told her mom Kris Jenner during a clip from her show “Revenge Body with Khloe Kardashian.” “You think you’re going to have a baby and all of it’s going to come out, and then you leave the hospital and you’re like, ‘What is going on? Why do I still have all of this weight?’” She found it easier to shed baby weight after giving birth a second time.Khloé also opened up about losing weight after having her daughter, True, in 2018. “I was 204 pounds when I delivered and I was like, ‘How am I going to do this again?’” she told SHE MD of losing the baby weight. “Because I took so many years to do it the first time.” But Khloé said she realized she had “all the tools in my toolbox” to lose the weight. “I knew what to do and I actually lost my pregnancy weight so much faster than I ever did my regular fat weight,” she said.
Key Principles of Khloé Kardashian's Weight Loss Approach
- Lifestyle Changes, Not Diets: Khloé advocates for making sustainable lifestyle changes rather than relying on short-term diets.
- Mindful Eating: She emphasizes the importance of being aware of eating habits and avoiding emotional or mindless eating.
- Personalized Nutrition: Khloé worked with a nutritionist to understand her body's specific needs and make informed dietary choices.
- Consistent Exercise: Regular physical activity is a cornerstone of her weight loss and overall well-being.
- Mental Health Focus: Khloé recognizes the critical role of mental health in achieving and maintaining a healthy lifestyle.
Overcoming Challenges and Controversies
Kardashian admitted that she struggled with mindless eating in the past. “I ate for comfort. She recalled being fat-shamed before her weight loss and then judged after she lost weight. “When I was bigger, I thought I was the hottest thing in the world,” she said. “I had so much more confidence the bigger I was, which is what’s crazy. And then the more in shape I am, the more insecure I can get because I’m so hard on myself. “It’s crazy that we’re so mean to ourselves, but I think so much of it is society constantly nitpicking you,” Kardashian explained to influencer Remi Bader on the March 26 episode of her podcast, Khloé in Wonder Land. “Whether it’s, like you said, you’re thinner, ‘How dare you get so thin?’ but when you’re bigger they call you all these names, they shame you. Khloe says she has never been on Ozempic.On a July 11 episode of The Kardashians, Khloé reflected on her weight loss journey while discussing her new collaboration with activewear brand Fabletics. But she clarified that she hasn't taken Ozempic.“When I was bigger, if they had Ozempic, I probably would have tried it. Because I tried any other thing,” Khloé said. “I tried any fad weight loss trend except for the real thing that actually works. And that is a lifestyle change.”