Khloé Kardashian, a prominent figure in the world of reality television and entrepreneurship, has been on a remarkable weight loss journey spanning over a decade. Her transformation, marked by dedication to fitness and a balanced diet, has not only reshaped her physique but also influenced her perspective on body image and self-acceptance. This article delves into the details of Khloé Kardashian's diet and exercise routine, exploring the various strategies she has employed to achieve her health goals, while also addressing the challenges and misconceptions she has encountered along the way.
The Genesis of Change: Divorce and the Gym
Khloé's weight loss journey began during a tumultuous period in her life - her divorce from former NBA star Lamar Odom. Seeking an outlet for her emotions after a breach of privacy with her therapist, she turned to the gym. "My weight loss journey started because I was getting a divorce," Khloé revealed. "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."
Initially, Khloé "didn't really know what to do," but she persevered, gradually overcoming the initial difficulty and embracing the sense of accomplishment that came with each workout. As she consistently hit the gym, her body began to transform, and she found herself enjoying the process of testing and challenging her physical limits. This marked the beginning of a long-term commitment to fitness, one that has lasted for over 10 years.
From Scale Obsession to Body Positivity
In the early stages of her fitness journey, Khloé admitted to being overly concerned with the number on the scale. "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. However, as she matured, she realized that the scale was not an accurate measure of her progress or overall well-being. Instead, she shifted her focus to how she felt, both physically and mentally.
Khloé now prioritizes the "control" that exercise gives her. "I'm sort of a control freak, but in life, we can't control everything," she added. "But the gym, what I put in it, I know I'm going to get out of it." She emphasizes the importance of being active and healthy, regardless of size. "I really want to encourage healthiness," Khloé said. "I am not about the number on a scale. I just think people should be active and I don’t really care what your size is. You should just be healthy and stronger for yourself."
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The Khloé Kardashian Workout Regimen
Khloé's workout routine is a combination of cardiovascular intervals and weightlifting. "I do cardiovascular intervals with weightlifting," Khloé told SHE MD. She incorporates circuit training with cardio intervals to keep her heart rate elevated. "I do circuit training with cardio intervals. I’m always spiking my heart rate up and down," Khloé said.
Her workouts are intense and varied, ranging from Pilates to SoulCycle. She is a fan of circuit training and "really intense cardio." She enjoys jumping rope for 30 minutes, using her treadmill, and running up and down hills. Khloé is also an ambassador for Hydrow and enjoys using rowing machines. In May 2023, Khloé posted a workout via Instagram that relied heavily on a BOSU ball, breaking down each move with the number of reps and sets and step-by-step directions.
Khloé's dedication to her fitness routine is evident in her commitment to consistency. "Consistency is all that matters. Stay consistent," she wrote on Instagram. Even with a busy schedule that includes caring for her children, starring in "The Kardashians," and running her businesses, she always prioritizes a sweat session.
Dietary Changes and Nutritional Guidance
Khloé has also made significant changes to her diet, working with celebrity nutritionist Philip Goglia. One of the most impactful changes was cutting out dairy, which led to a loss of 11 pounds in a month. According to Goglia, eliminating dairy reduces bloating, gas, and inflammation, resulting in clearer skin, increased 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. After her workout, 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. For dinner, she switches her protein to a fish, which she has alongside more vegetables high in iron, like spinach, beets, or broccoli. When she needs a snack, Khloé often has a handful of almonds or a piece of fruit.
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Khloé has "trained" her brain out of her old cravings. She learned to change the way she views food. “My thing is more the food because I have the determination,” she said. “So I had to retrain my mind as to what I could eat, what I couldn't eat.” Although she loves carbs, she is now "in this different state of my mind" when it comes to food. "I'm never going to eat a full pizza, but it's retraining your brain," she told SHE MD. "If your brain isn't trained with your body, then you're not doing anything."
Addressing Misconceptions and Embracing Self-Acceptance
Khloé has faced numerous accusations of undergoing weight loss surgery or using diabetes drugs like Ozempic. However, she has consistently denied these claims, emphasizing that her weight loss is the result of a 10-year journey of lifestyle changes. "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. “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?”
Khloé acknowledges that she would have considered Ozempic if it had been available earlier in her journey. “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.”
Despite the scrutiny and criticism she has faced, Khloé has learned to prioritize her own well-being and self-acceptance. She recognizes that she cannot please everyone and that it is essential to do what is best for herself. "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 told Bustle. "And I’m like, 'Okay, you guys are so confusing!' I realized you’ll never make everyone happy. I have to do what’s best for me."
The Mental and Emotional Benefits of Exercise
Khloé emphasizes the mental and emotional benefits of exercise. She compares 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.
Read also: Self-Discovery through weight loss
While she feels better mentally and physically since making this lifestyle change, Khloé admits that 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.”
Key Takeaways from Khloé Kardashian's Journey
Khloé Kardashian's weight loss journey offers valuable insights and inspiration for anyone seeking to improve their health and well-being. Here are some key takeaways:
- Focus on lifestyle changes, not diets: Khloé advocates for sustainable lifestyle changes rather than restrictive diets. "I believe in making lifestyle changes when it comes to my food," she shared on X in 2018.
- Be patient and consistent: Gradual progress is key. "It’s going to be a long journey, but it’s going to be the most rewarding journey," Khloé said.
- Find an exercise routine you enjoy: Experiment with different workouts to find activities that you find enjoyable and that fit your lifestyle.
- Seek professional guidance: Working with a nutritionist or personal trainer can provide valuable support and expertise.
- Prioritize mental and emotional well-being: Exercise is not just about physical transformation; it also has significant mental and emotional benefits.
- Embrace self-acceptance: Focus on being healthy and strong, regardless of size or societal expectations.
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