By Dana Leigh Smith
Melt your love handles with the help of these insider tips from the Kardashian clan.
If you think bringing up Donald Trump is a surefire way to start a party debate, try bringing up the Kardashian family. From Kim's famous assets and Kylie's medically-enhanced lips to Caitlyn's buzzed-about transition to womanhood, everyone has a different opinion about the first family of E! One thing that's not up for debate, though, is that they're all in ridiculous shape. Great genetics? Oh, for sure. But they all work their butts off and eat right to maintain their famous physiques.
Even though the family—who first launched into the public eye after the late Robert Kardashian Sr. successfully defended O. J. Simpson—isn't exactly private about their tedious beauty and weight loss regimens, not all of their get-fit hacks are public knowledge. To help you lose weight, we dug through countless interviews to get the skinny on how Kim, Khloé, Kourtney, Kris, Rob, Kendall, Kylie, and Caitlyn stay lean—despite their crazy busy schedules. Read on to get in the know. Oh, and while trimming down is in the forefront of your mind, be sure to check out these 30 Skinny Secrets from the World's Sexiest Women!
1. They Embrace Full-Fat
"In our house, we do everything whole: whole milk and full-fat cheeses. And I use ghee and coconut oil for cooking," Kourtney, mom of three, said in a recent interview.
Why It's Smart: While full-fat dairy packs more calories, it's also more filling. That may help explain why a 2013 study found that people who eat the fatty stuff are less likely to suffer from obesity than those who try and skip the calories with low-fat dairy. The study authors also found no ties between full-fat dairy and heart disease or diabetes. Ironically, some acids in milk fat—ones you don't get from zero-fat varieties—may crank up your body's calorie-burning centers, says study coauthor Mario Kratz, Ph.D. For more on fatty foods that can help you trim down, check out these 20 Best Full-Fat Food for Weight Loss!
2. They Sip Tea
Kendall, Kylie, and Kourtney have admitted to sipping detox tea to lose weight stay slim.
Why It's Smart: One 10-year Taiwanese study of more than 1,100 people found that those who drank tea had nearly 20 percent less body fat than those who drank none. Since different teas have different health benefits—ranging from fat loss to stress reduction—we suggest sipping a wide range of teas and investing in a copy of The 7-Day Flat-Belly Tea Cleanse! Test panelists who followed the plan lost up to 4 inches from their waist!
3. They Rise & Grind
Kim K. Instagrams pics from her early a.m jogs on the reg.
Why It's Smart: Though it can be difficult for many people to workout before heading to the office, it's worth trying to swing it. Fitting in your workout first thing in the morning ensures you'll fit in a sweat session no matter how crazy your day gets. Bonus: you'll have more time for after work fun if your workout is already out of the way. For even more ways to stay on track with your workout plan, check out these 40 Tips for Motivation That Actually Work!
4. They Find What Works for Them
Instead of following a popular fad diet, the Kardashians find what works for them—and the masses seem to follow. Earlier this year, for example, Khloé Kardashian gave up dairy and lost 11 pounds—without changing any other aspect of her regimen. (Unsurprisingly, tons of regular folks ditched the cheese and milk to see if it would work for them, too.) Kim on the other hand, follows the Atkins 40 plan, while Kourtney has a more organic, holistic approach to nutrition.
Why It's Smart: While going Paleo may have worked for your friend, it's not going to work for you if you're totally obsessed with bread. The key to weight loss success if finding an eating regimen that genuinely enjoy. This ensures you'll be able to stick to it long enough to see lasting results.
5. They Drink Like Fish
Kim Kardashian's #1 weight loss tip? "Drink more water. You'd be surprised the difference drinking more water can make to your weight loss mission and workouts," says the mom of two.
Why It's Smart: Experts agree that this is a smart move. "Water may just be the best pre-workout supplement when you're looking to shed weight. Studies have shown that strength training while in a dehydrated state can boost levels of stress hormones that hinder muscle gains by up to 16 percent, says celebrity fitness and nutrition expert, Jay Cardiello. "When a client is looking to trim down, I tell them to drink at least eight 8-ounce glasses of water each day and at least 8 ounces during their workouts." Find H20 boring? Zest things up with these delicious 50 Best Detox Waters for Fat Burning and Weight Loss!
6. They Team Up
The Kardashian-Jenner sisters regularly post workout pics together on Instagram. "My sister Kourtney had her third baby recently and she is on a workout kick to get her body back," Kylie recently said. "She lives up the street, so I'll join her for a trainer session sometimes."
Why It's Smart: People exercise for an average of 34 minutes longer with a friend than they do when they hit the gym solo, according to the American College of Sports Medicine. And the longer you sweat, the more quickly you'll reach your goals! Next time a friend asks you to grab drinks after work suggest taking a walk or checking out a new fitness class instead.
RELATED: 50 Ways to Lose 10 Pounds—Fast
7. They Each Find Their Own Motivation
While all of the Kardashians and Jenners have lost and gained weight over the years, they each have their own motives for getting healthy. While Kendal says she hits the gym to feel confident during midriff-baring photo shoots, Rob recently lost 50 pounds to overcome diabetes and get healthy for his wedding to "video vixen" Blac Chyna. Kim's motivation? Her closet! Earlier this year the 35-year-old star posted on her site saying she was "Wanting more things to start fitting - 42lbs down and 28 to go!"
Eat This! Tip: Take out your iPhone and write down your motivation and your goals, guys! According to a study done by Gail Matthews at Dominican University, those who wrote down their goals accomplished significantly more than those who did not. And the more specific they were, the more likely the individual was to accomplish them. For even more must-try weight loss hacks, check out these 20 Weight Loss Tricks You Haven't Tried!
8. They Keep Healthy Snacks On Hand
"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," says Khloé of her clean eats arsenal. Sister, Kylie keeps Justin's Almond Butter packets (one of these 25 Best High-Protein Snacks in America on hand so she can snack healthy whenever hunger strikes.
Eat This! Tip: Don't just keep healthy eats at home, stock non-perishable noms in your desk drawer, purse, gym bag, and glove box so you're prepared no matter where the day takes you. Kale chips, sugar-free dried fruit, raw nuts, jerky, apples, pears, and popcorn all hold up well in a variety of environments.
9. They Rely On Resistant Starch
No matter what time of day it may be, Kourt is one health-minded mama! A few months back she posted a photo of her breakfast bowl. The caption read, "Monday morning breakfast. Organic oatmeal made with whole milk, bananas, and cinnamon."
Why It's Smart: In addition to being more satiating than other popular breakfast options like cold cereal, oats are rich in something called resistant starch. As the name implies, it's resistant to digestion, so the body is not able to absorb as many calories from each molecule. And the cinnamon Kourt adds to her bowl isn't just for flavor; the spice contains powerful antioxidants called polyphenols that can reduce the accumulation of belly fat. Other findings suggest that adding a cinnamon to starchy meals may help ward off insulin spikes and control appetite. With so much science working in her favor, it's clear that regularly eating oats is one of the reasons Kourtney is seeing the pounds fly off so quickly. Whip up a similar breakfast at home to reap the benefits. We love these 50 Best Overnight Oats Recipes!
10. They Don't Booze
They may regularly hit the town, but that doesn't mean they're boozing it up. "Kimberly does not drink alcohol whatsoever," Khloé explains. "Pregnant or not, she's just never been into it. Kendall and Kylie are not into it. Even when Kendall goes to Europe where the drinking age is 18, she's never—Kendall's really focused and determined."
Why It's Smart: Aside from the calories in the actual cocktails, boozing can cause you take in more calories from food, too. After examining the eating and drinking habits of more than 22,000 Americans, researchers discovered that drinking alcohol is linked to overeating. In fact, alcohol causes people to eat an extra 384 calories daily, on average! The reason: Booze might make us more sensitive to food aromas and less likely to resist indulgent fare, hypothesize study researchers. Can't imagine life without alcohol? Then at least check out our exclusive guide, Eat This, Not That! for Drinkers to sip smarter!
11. They Occasionally Indulge —But They Don't Go Crazy
Sure, she's eating better and exercising more, but that doesn't mean Khloé doesn't indulge. Yes, that's right, you can eat some cake, and lose weight, too! "I don't deprive myself. I am still the person who is going to have a piece of cake, I just don't have two of them," says the 5'10" brunette. And to combat her sweet tooth, Khloé says she'll "have a handful of M&M's or a piece of pizza."
Why It's Smart: "Occasionally including can aid weight loss efforts by warding off feelings of deprivation and bouts of overeating," explains dietitian Cassie Bjork, RD, LD of Healthy Simple Life. "It can make it easier to stick with your healthy eating regimen for the long haul." Don't think you can indulge without going overboard? These single serve mug recipes can help!
12. They Check In
Last year when Kourt was on a mission to shed the baby weight, the 35-year-old posted a photo of her scale, which showed that she was down to 120 pounds just months after giving birth to her second third child, Reign. "First day that I have seen this number in a while," she captioned the image.
Why It's Smart: Although the number on the scale isn't the only way to judge weight loss success, research shows that those who avoid the ritual are less apt to reach and maintain their goals than those who don't. Step on the scale every Wednesday (researchers say that weigh ins are the most accurate mid-week) to make sure you are still trending toward your weight loss goal.
13. They Know the Importance of Post-Workout Nutrition
To maintain her new envy-worthy figure, Khloé hits the gym five-days-a-week and refuels after with some carbs and protein. "I always have fruit around. And I have a protein shake on the car ride home from the gym. Otherwise, I get cranky," she says.
Why It's Smart: "After working out, eating a combination of protein and carbohydrates (like fruit and a protein shake) helps repair muscle tissue and restores lost energy stores, celebrity trainer Kit Rich tells us.
14. They Shun Empty Carbs
After giving birth to her son Saint West this past December, Kim turned to the Atkins 40 Diet to shed the baby weight. The diet allows for fiber-rich carbs that provide sustained energy like brown rice and yams and shuns low-quality carbs like sugar, sweets, white flour, and white rice.
Why It's Smart: Refined wheat flours have been stripped of their slow-digesting fiber and nutrients, which means your body can break down the foods made from this ingredient very quickly. The result: Your stomach will be rumbling for more food soon after you finish eating—not what you want when you're trying to shed weight. Not sure which carbohydrates should be your friends? Check out these 25 Best Carbs for Weight Loss!
15. They Think About How Food Makes Them Feel
The best piece of weight loss advice I've ever received was to identify how certain foods—especially those that are more indulgent make you feel after you've eaten them. If you know you'll feel super bloated and blah after you eat a burger, you'll be less likely to eat one in the future. And it seems this something Khloé takes to heart, too. "I started having long-term feel-good moments from the gym. You don't have long-term feel-good moments from pizza," the 31-year-old said.
16. Protein is Their Friend
Colette Heimowitz, VP of nutrition and education at Atkins Nutritionals, says that Kim includes protein in each of her meal and snacks to help keep her stay full.
Why It's Smart: Those who stagger their protein consumption lost more weight and were more apt to maintain their new, fit figures than those who skimped on protein at certain meals, according to recent research. That means someone who's aiming for 60 grams of protein daily should consume 20 grams at each meal—about what you'd find in a 4-ounce chicken breast.
17. They Go Slow &Steady
Sure, she's a celeb, but that doesn't mean she's dropping the pounds at lighting speed like other Hollywood moms. Heimowitz says that after giving birth to her son, North, Kim has been losing about two pounds a week.
Why It's Smart: Losing weight too quickly ups the odds you'll gain it back later. That's because to drop pounds really quickly you usually have to drastically cut calories, which puts the body into starvation mode. When you start eating regularly again, you'll likely gain back the weight—not what you want when lifelong weight loss is your goal. For the best ways to stay lean for life, check out our exclusive report, 20 Ways to Lose Weight Forever!
18. They Keep Themselves Accountable
Anyone who follows Kourtney on Instagram (@kourtneykardash) knows that 5'0" fitness fanatic regularly posts sexy gym selfies on her account.
Why It's Smart: While it may seem vain, a recent study from a nutrition clinic in Barranquilla, Colombia found that taking gym selfies can actually help dieters stick to their weight loss regimen. So get snappy and try this weight loss secret for yourself. When French fries start calling your name, look back at your older pics to see how far you've come! For even more weight loss hacks, check out these 44 Ways to Lose 4 Inches of Body Fat!
19. They Love Shakes
Shakes are packed with protein and essential nutrients that keep your skin, hair, bones and heart healthy. Better yet, there's no prep work or cleanup, and they're easy to sip on the go—it's easy to see why the Kourt and Khloé are such big fans. "I go through phases where I eat the same thing every morning. Right now I make a shake with whole milk, almonds, yogurt, an apple, a banana, cinnamon, cardamom powder, rose water, ice, and a scoop of vanilla [protein powder]," Kourtney says.
Eat This! Tip: Follow Kourtney's lead and whip up some of our go-to protein shake recipes!
20. They Don't Just Workout to Look Better
"To be honest, I could probably be lazy and not work out and still look the same – but I'm not like that," Kendall wrote on her app in November. "I like to work out to feel better about myself. I do a lot of photo shoots with my stomach showing, and it just feels better to know that I can wear a crop top–or nothing, lol–at a last-minute shoot and not be worried about it. It's all about feeling good about my body and being confident at work."
Why It's Smart: Experts say that those who are motivated by things other than their appearance are more apt to stick to their fitness programs than those on a mission to exclusively improve their figure.
21. They Take #NoDaysOff
"When I'm in [New York City], I like boxing at Gotham Gym," Kendall says. "When I'm in Paris or London I'll just workout in the hotel gym. 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."
Eat This! Tip: If the thought of hitting the gym on vacation makes you cringe, simply pack your sneakers and look for a fun way to incorporate more activity into your travels. Explore local sights by foot, rather than by car, or plan to go for bike ride or hike. It's possible to be active while having fun and relaxing.
22. They Dial Back on Meat
Since transitioning to a female, Caitlyn Jenner (formally Bruce Jenner), has been working hard to sculpt her 6'2" frame into curvy feminine perfection. According to a report from Us Weekly, Cait has been dialing back her portions and replacing meat with other sources of protein like soybeans.
Why It's Smart: A recent Obesity Society study found that those who follow plant-based diets lost more weight than people following conventional diets, without cutting back on calories. ou don't even have to go full-blown vegetarian to take advantage of these benefits; simple eat less meat each day à la Caitlyn or observe Meatless Monday!
23. They Embrace Healthy Fats
"I love pasta, but it definitely makes me feel tired, which I don't like," Kendal says. "I usually start my day with eggs, avocado, and oatmeal. I just feel better if I eat better!"
Why It's Smart: It's not just her imagination, eggs and avocados are both filled with healthy fats that aid weight loss and provide lasting energy. White pasta, on the other hand, is filled with empty carbs that will just leave you feeling lethargic.
24. They're Playlists Are On Fire
Kendall recently revealed that her favorite workout jams include Kanye West's All Day, Big Sean's I Don't F** With You, Drake's 0 To 100, Kanye West's Mercy, and A$AP Ferg's Work.
Why It's Smart: Research shows that people are more likely to stick to an exercise program if they listen to music while working out— especially fast-paced, motivational jams that include phrases like "work it." Why? One theory is that they help you move faster, which can help you burn more calories in a shorter amount of time.
25. They Don't Stay Out Late
"My beauty secret for fashion week is just getting a good amount of sleep. I feel like I at least need about seven hours, eight hours of sleep to function," says Kendall.
Why It's Smart: When you don't log enough shut-eye, your body produces more cortisol, a hormone that boosts hunger and cravings for fatty food. Plus, when you're not fully rested you can't give it your all at the gym.
MORE FROM EAT THIS, NOT THAT!
By Jennifer Ashton, MD
ABC News Chief Women's Health Correspondent