Khloé Kardashian, a prominent figure in the world of reality television and entrepreneurship, has openly shared her transformative journey towards health and wellness. Her experiences with weight fluctuations, public scrutiny, and the challenges of maintaining a balanced lifestyle have resonated with many. This article delves into the details of Khloé's workout and diet plan, exploring the strategies and mindset shifts that have contributed to her success.
A Turning Point: Divorce and the Gym
Khloé's fitness journey began during a difficult period in her life - her divorce from Lamar Odom. Seeking a healthy outlet for her emotions, she turned to the gym. The gym became her sanctuary, a place where she felt safe and in control, especially after a breach of privacy with her therapist led her to seek solace elsewhere.
“My weight loss journey started because I was getting a divorce,” said Kardashian, referring to her breakup with ex-husband Lamar Odom. “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.
The physical changes she experienced were a welcome “byproduct” of her workouts. She discovered a love for pushing her limits and challenging herself physically.
Mindful Eating: Breaking Bad Habits
Khloé openly admits to being a "mindless eater" in the past, often turning to food for comfort, boredom, or simply out of habit. In her book “Strong Looks Better Naked,” she confessed to eating chips simply for the satisfying crunch they made. However, as she became more committed to her fitness routine, she also became more aware of her eating habits.
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“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.”
This newfound awareness allowed her to make conscious choices about what she was eating and how it was fueling her body.
Embracing Lifestyle Changes, Not Diets
Khloé is a strong advocate for sustainable lifestyle changes rather than quick-fix diets. She believes that dieting sets people up for failure, as it involves deprivation and ultimately leads to cravings and dissatisfaction.
“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.”
Instead, she encourages making gradual, sustainable changes to one's eating habits, allowing for enjoyment of favorite foods in moderation.
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Gradual Progression: Building a Workout Routine
When starting her fitness journey, Khloé eased into it gradually. She didn't expect to see results overnight and understood the importance of building a solid foundation.
“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.”
She advises others to be patient with themselves and to view fitness as a long-term journey.
Variety is Key: Mixing Up Workouts
Khloé incorporates a variety of workouts into her routine to keep things interesting and challenge different muscle groups. From Pilates to SoulCycle, circuit training to rowing, she has explored many different fitness modalities.
She previously told Harper’s Bazaar she’s a big fan of circuit training and “really intense cardio.” 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.
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This approach ensures that she stays engaged and avoids plateaus.
The Role of a Nutritionist: Understanding Dietary Needs
Recognizing the importance of nutrition in achieving her health goals, Khloé sought the guidance of a nutritionist. A blood sample analysis revealed that her body wasn't efficient at processing carbohydrates, leading her to reduce her intake. She also eliminated dairy from her diet, which she says resulted in increased energy levels and a loss of 13 pounds in less than three months.
"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).
Addressing Surgery Accusations
Khloé has been open about the speculation surrounding her weight loss, particularly the accusations that she underwent weight loss surgery. She has consistently denied these claims, emphasizing that her transformation is the result of a decade-long commitment to healthy eating and exercise.
“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.
She also takes a non-judgmental stance on others' choices, stating that as long as people feel good about themselves, it's not her place to criticize.
Finding the Right Workout: A Personal Journey
Khloé believes that everyone can benefit from incorporating exercise into their lives, but that the ideal workout routine is unique to each individual. There's no one-size-fits-all approach to health and fitness.
“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.
Experimentation and finding activities that are enjoyable are key to long-term success.
Mental Health Benefits: Beyond Physical Transformation
For Khloé, working out is not just about physical appearance; it's also about mental well-being. She uses her workouts as a way to release stress, anger, and negative emotions. She compares the mental clarity she gains from exercise to the benefits of journaling.
“If you’re having a bad day, you get that anger out (at the gym),” she told Bustle.
Ironically, despite her physical transformation, Khloé admits that she felt more confident in her body before losing weight. This highlights the complex relationship between body image and self-esteem.
Focusing on Health, Not the Scale
Khloé emphasizes the importance of focusing on overall health rather than obsessing over the number on the scale. She believes that the scale can be misleading and that it's more important to pay attention to how you feel and how your clothes fit.
“I never thought about the number,” she told Harper’s Bazaar while discussing her weight-loss journey in 2016. “When I started seeing that I could lose weight-because I just thought my body would never change-I started taking it more seriously and eating better.”
Pregnancy and Postpartum Weight Loss
Khloé has been candid about the challenges of losing weight after pregnancy. She gained 40 pounds while pregnant with her daughter True and acknowledged the pressure to bounce back quickly. However, she also stressed the importance of being realistic and patient with oneself during this time.
“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.”
The Power of a Workout Partner
Khloé enjoys working out with her sister Kourtney Kardashian Barker, highlighting the benefits of having a workout buddy for motivation and accountability.
“I love that we can work out together.
Khloé Kardashian's Weekly Workout Routine
Khloe Kardashian’s trainer, Joel Bouraima, has recently provided fans with a revised version of the star’s workout routine. As disclosed by Joel Bouraima, Khloe Kardashian’s Monday workout routine includes jumping rope, plank, holding squat, squat jumps, push-ups, mountain climbers, dip side planks, and crunches. Meanwhile, her Tuesday workout routine entails quick step-ups, shadow boxing, back lunges, split squats, dips, push-ups with a hold, hip thrusts, and single-leg hip thrusts.
Bouraima did not specify a workout routine for Wednesday as the fitness coach revealed that Khloe Kardashian uses a day in the week to practice basic cardio or Pilates all by herself. In the meantime, the media personality’s Thursday fitness routine includes high knee jumps, lateral and front raise jumps, push-ups, shoulder tap plank, kneel-to-squat, side planks, and bicycle crunches.Finally, Khole Kardashian’s Friday workout routine entails inchworm push-ups, jumping jacks, alternated split squat jumps, split squats with a hold, crossed mountain climbers, back extensions, and burpees.
Diet and Nutrition
Khloé has made dietary changes with the help of celebrity nutritionist Philip Goglia. She lost 11 pounds in a month by simply cutting out dairy, according to People. 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 sweat session, 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. When she needs a snack, Khloé often has a handful of almonds or a piece of whatever fruit is in season.
A Trained Mindset: Overcoming Cravings
Khloé has learned to change her relationship with food, retraining her mind to crave healthier options.
Khloé told SHE MD that 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.”
While she still allows herself occasional indulgences, her overall eating habits have shifted towards nutrient-dense foods.
Shedding Baby Weight: A Second Time Around
Khloé found it easier to lose baby weight after giving birth to her second child, attributing this to the knowledge and tools she had acquired from her previous weight loss journey.
Khloé also opened up about losing weight after having her daughter, True, in 2018. 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.
No Ozempic: Lifestyle Changes are Key
Khloé has addressed the rumors about using Ozempic, a diabetes drug, for weight loss, clarifying that she has never used it. She emphasizes that her weight loss is the result of consistent lifestyle changes, including diet and exercise.
“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.”
Body Image and Self-Acceptance
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. Khloé decided that she has to "do what's best for me.""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."