Sure, the Kardashians have made a few (okay, more than a few) questionable health decisions over the years. (Kim, girl, WYD promoting those appetite suppressant lollipops?)
But I’m going to go out on a limb here and say that the Kardashians are healthier now than they’ve ever been. Khloe is killing it in the gym, Kourtney is eating clean, and Kim is crushing bodybuilder workouts. Even Kylie and Kendall are all about that healthy life.
A lot of their habits are actually pretty damn legit, too. Behold, all the Kardashian wellness hacks you should totally steal.
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Try to make time to work out most days.
That’s what Kim does. Her trainer, Melissa Alcantara, told E! that she usually works out six days a week, for 60 to 90 minutes at a time.
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Eat fat—in moderation.
Kourtney says she loves to eat ghee, a clarified butter, in the morning, according to her website.
That’s right, there’s no need to ban butter, as long as you eat it in moderation.
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Mix up your workouts.
“I love SoulCycle, hot yoga, circuit training, obstacle-type things,” Khloe told USA Today.
She’s got a point. “We fall into workout monotony because it’s less work,” Mark Peterson, Ph.D., a certified strength and conditioning specialist previously told WomensHealthMag.com. It’s important to change up your routines to see results—and stave off boredom.
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Write down your fitness goals.
“When I work with Kim, we like to set goals that we can feel good about reaching,” her trainer, Melissa Alcantara, told WomensHealth.com.
“Once we have a goal set, we write it down. I’ve found that helps hold you accountable. And, it feels amazing when you do finally reach your goal!”
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Load up on veggies.
Kylie Jenner announced in 2017 that she was going vegan. “I’m trying this whole vegan thing,” she wrote on Snapchat over a photo of vegan tacos, salsa, and a smoothie.
The beauty mogul might be on to something: Piling on the veggies through a vegan diet might help with weight loss. A 2016 study published in the Journal of General Medicine found that people who follow a vegan diet see better results than dieters on other weight-loss plans, losing an average of five pounds more in the short-term.
But, keep in mind: The best diet plan—and one that will yield long-term results—is one you’ll actually stick to.
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Try to work fitness into your everyday life.
“I am obsessed with lifting my butt. So before I get in the shower I will do 100 deep squats,” Kourtney told Hello! magazine. “It’s a little thing, but doing it before your shower reminds you to do it every day. It’s a little extra. I even do situps while watching TV. For me, it’s about multi-tasking.”
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Cut back on processed foods.
“I try to avoid processed foods in general,” Kourtney said on her website.
She’s talking about foods that are loaded with added sugars, oils, and other things you can’t totally pronounce—and they can be really bad for your waistline and health in general.
An easy fix? Swap out those processed foods for more whole foods, which have more nutrients and fewer calories, Tanya Zuckerbot, R.D., previously told WomensHealthMag.com. Win-win.
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Don’t skimp on your sleep schedule.
“My beauty secret for fashion week is just getting a good amount of sleep,” Kendall Jenner told E! “I feel like I at least need about seven hours, eight hours of sleep to function.”
Kendall likely feels that way because, well, you do need those seven to eight hours Chris Winter, M.D., previously told WomensHealthMag.com. And not just for beauty sleep purposes—it helps give you the energy to stay active and resist cravings throughout the day, he said.
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Screw the scale.
“I don’t believe that a weight defines you. I don’t weigh myself, because I don’t care what number I am,” Khloe told Entertainment Tonight.
“I think to be happy comes from within … There’s so many miserable people that are thin and they’re hungry!”
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Don’t be afraid of fat.
“In our house, we do everything whole: whole milk and full-fat cheeses. And I use ghee and coconut oil for cooking,” Kourtney told Natural Health magazine, per Fit Pregnancy.
I get it: Fat is super confusing, but here’s a simple rule to live by: Limit your saturated fats (i.e., the less-good kind) to less than 10 percent of your daily calories, and let unsaturated, healthy fats make up about 20 percent of those needs, per the USDA.
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Get a little competitive every now and again.
Khloe told Entertainment Tonight that she, Kim, and Kourtney “all compete fitness-wise.”
A little (healthy) competition can be an excellent form of self-motivation…
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Start your day with a dose of protein.
“I usually start my day with eggs, avocado, and oatmeal. I just feel better if I eat better,” Kendall told People.
Extra protein—especially in the morning—can leave you feeling satisfied, energized, and can even repair muscles and help with hormone production.
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Go easy on the white bread and pasta.
Khloe cut out white starches completely from her diet, she told Entertainment Tonight—that means no more white bread or white pasta or white rice.
No need to give up carbs completely, though. Just opt for healthier, whole-grain options, which provide even more fiber, protein, vitamins, and minerals for your body, Keri Glassman, R.D., previously told WomensHealthMag.com.
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Squeeze in a workout—even when you’re short on time.
Kendall swears by an 11-minute workout that uses just her bodyweight, per People.
Think there’s no way you’d see results? Think again—high-intensity interval training (a.k.a. HIIT) workouts can help you burn even more calories than steady-state cardio workouts, according to a study published in the journal Medicine & Science in Sports & Exercise.
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Consider ditching dairy—or at least cutting back.
Khloe told People that cutting out dairy—especially cheese—helped her lose 40 pounds.
But FYI: Nixing cheese won’t work for everyone. (It could help you get rid of acne, though!)
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Use exercise as a stress reliever.
Khloe is big on her regular workouts, and she says it’s really helped her mental health. “It really decompresses me,” she told People. “I’m less combative and I have less anxiety.”
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Move as much as you can.
“I’ve always been really active. I like to work out to feel better about myself,” Kendall told People.
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Experiment with avocados.
Kourtney loves to eat fresh avocado pudding in the a.m.. “It only takes a few minutes to make and it provides healthy fats to give me energy before a workout,” Kourtney said on her website.
ICYMI: Avos are pretty damn good for you. But keep in mind, an entire avocado clocks in at 322 calories—so maybe stick to half.
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Keep an eye on portion sizes.
“I kind of eat what I want, but in portion control, which I never knew before. It’s really hard,” Khloe told People. “You have to train your body to eat less. Your eyes are bigger than your stomach.”
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Buy more organic foods.
“I try to eat healthy and include as many organic whole foods as possible,” Kourtney said on her website.
While any veggie is better than no veggie, organic might have a slight edge: Research published in the British Journal of Nutrition found that organic crops and products made from them pack 17 percent more antioxidants on average than conventional products.
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Nix the soda and juices.
Khloe doesn’t drink either, she told Entertainment Tonight—and with good reason: Not only can soda make you gain weight, but it can also increase your risk of stroke and can wreak havoc on your skin, teeth, and brain.
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Eat some protein after a workout.
Khloe is all about drinking a protein shake on the car ride home from the gym, she told People. “Otherwise I get cranky!” she added.
Make sure to add some carbs into your post-workout snack too—they’ll help replenish glycogen (a.k.a. the energy you burned during that workout), while protein can help speed up muscle recovery.
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Add some healthy protein to salads.
Kourtney says on her website that she loves to have a salad for lunch, but she makes sure to include some good protein like chicken or salmon on it, too.
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Don’t forget to drink water—a lot of it.
“I had to train myself to drink more water. I drink like five liters of water a day,” Khloe told People. “I yell at [Kylie] and Kendall [Jenner] to drink more water.”
Water is essential—your body is about 60 percent H2O, after all. Not only can it help you lose weight, but it can also help prevent kidney disease, put you in a better mood, and make you more regular.
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Make healthier choices when eating out.
“Even though clean eating is my M.O., sometimes I find myself in situations where there just isn’t an avocado smoothie or quinoa salad on the menu,” Khloe once wrote on her blog.
“When your only options are the Golden Arches or Colonel Sanders, you don’t have to throw your whole diet out the window!” Khloe said she goes for un-breaded poultry when her options aren’t great.
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Have healthy snacks at the ready.
“I always have healthy items available to me when I’m hungry, so it’s available quickly. I’d rather eat a cookie than cut up vegetables, but now I don’t have an excuse,” Khloe told People.
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Don’t forget to get in a little exercise while traveling.
“When I’m in Paris or London I’ll just work out in the hotel gym,” Kendall told People. “It would be really easy to be lazy about it when I’m traveling, but then I wouldn’t have the tone or definition that I want.”
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De-bloat the smart way.
Foods like watermelon, avocado, oats and ginger help minimize bloat, Khloe wrote on her website. “There’s nothing more frustrating than having all your fitness and diet efforts sabotaged by bloat,” she said.
More bloat-banishing options: Foods with good-for-you bacteria like Greek yogurt, bananas, and chia seeds.
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Focus on how you feel after a good workout.
“I started having long-term, feel-good moments from the gym,” Khloe told People. “You don’t have long-term feel-good moments from pizza.”
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Give yourself permission to splurge once in a while.
“I’ll have a handful of M&M’s or a piece of pizza. If I drink, I have one or two glasses. It’s about understanding limitations,” Khloe told People.
That way, you’re not totally limiting yourself, which can cause binges down the road and hinder your overall weight loss. It’s all about balance, after all, Alyssa Cohen, R.D. previously told WomensHealthMag.com.
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