How to Lose Weight with Kim Kardashian’s Lose Weight Workout Plan

Between squirrel friends, nothing is off the table. I am staying at my friend's house to complete my 10-day writing challenge. Partly because I want to know what happens when I am distracted  - can I still finish my challenge, or will I make excuses?

My friend would tease me that I have gained at least 20lbs. and I have to agree,

I am fat! - Again.

I told my friend, wait and see what I can do in 30 days. I have a "lose-weight workout plan" - I will lose the weight, like Kim in 2018.

And like any squirrel friend, he gives me a sly smile and says - like Kim Jong-un?

I laughed, no like Kim Kardashian.

Kim Kardashian "lose weight workout plan."

I know people would raise their eyebrows. And say, yes, Kim lost weight and kept it, but she is a celebrity, privileged and wealthy.

All true, but I can also say that Kim, a mother of 4, has committed herself to a more healthy lifestyle.

One of the lessons I am learning from my writing challenge is commitment. It is the biggest hurdle one has to overcome in achieving their goal.

For someone who has more than twenty pounds to lose, it will take more than a "1 month workout plan to lose weight ."

To say that losing weight is like any other goal would be oversimplifying it. Even with commitment, it isn't an easy thing to do.

And I get it, the feeling of frustration. Because I have been there, and I can never say, I know exactly how you feel. We all have our journey in life that includes our health and wellness.

Women diet like Kardashians - 1 month workout plan to lose weight

You can copy three things from Kim Kardashian to help you lose weight - What does she eat or drink?

1. Are you eating that comes from a box? - Kim stopped it, and so should we. If it is in a box, it is processed food.

2. Eat natural food - Kim Kardashian doesn't eat anything processed. I know she can have access to the "right food" with a snap of a finger, but what you can do is keep your food list simple. Again, nothing in a box, all-natural.

3. Drink only water - Kim only drinks water - A gallon a day? I don't know. Yes, she keeps a fridge for her "water," and she drinks fancy water, but we all know tap water is as refreshing. 

Lemon water is what I drink when I want to go fancy.

"To sum it up, what Kim Kardashian does, we can all do. Not exactly the way she does it, but we can, and that is what is important - to believe that we can!"

Can I lose 20 pounds in a month without exercise?

IMHO, you can. Again, if you have comorbidities and have to lose more than 20 lbs., it is best to see a health and fitness professional.

But for someone who is 52, I have experienced the benefits of the Keto diet.The weight comes off very quickly. But I know from the experience of my women friends it takes longer for them to lose any weight on the Keto lifestyle.

The ketogenic diet tries to bring carbohydrates down to less than 5 percent of a person's daily caloric intake - which means eliminating most grains, fruit, starchy vegetables, legumes and sweets. Instead, it replaces those calories with fat. That fat is turned into ketone bodies, which are an alternative energy source: besides glucose derived from carbohydrates, ketones from fat are the only fuel the brain can use.

I did strict keto for three years, always limiting my carb intake to 20 grams or less.

Like everyone else, life happens. And like you, I took comfort from food during the most challenging times of my life.

But look at Kim Kardashian, who recently divorced Kayne West in a recent IG post - she has managed to keep her "bikini body."

Don't get too busy making a living that you forget to work on making a life- Dolly Parton. Friendly reminder to always take a little time for yourself -Kim Kardashian

From which the legendary Doly Parton commented - "You're doing great, sweetie ❤️."

What does Kim Kardashian eat?

Kim is on a modified Atkins diet or the new "Atkins 40: The Easy & Effective Low Carb Diet Plan". But what does Kim eat?

What is Atkins 40?

Start the Atkins 40 program by eating 40 grams of net carbs, 4 to 6-ounce servings of protein and 2 to 4 servings of fat per day.

While I know for me, Keto works because I have done it before. The modified Atkins 40 makes more sense to me. I would slowly move away from carbs rather than quitting cold turkey.

It could help me stay on track with my "lose weight workout plan."

Atkins 40 is an easy low carb diet plan based on portion control and eating 40g net carbs per day.

Kim Kardashian Atkins 40: 1800-calorie meal plan

Kim's nutritionist, Colette Heimowitz, VP of nutrition communication and education at Atkins, revealed the star's typical 1800-calorie daily meal plan to Us Weekly.

Breakfast: "Kim ate an egg and a cheese-and-vegetable omelet for breakfast."

Morning Snack: "Then she would have a snack of either Greek yogurt and berries and almonds or hummus and peppers."

Lunch: "It would typically be a turkey burger with salad and pickled onions."

Dinner: "Typical dinner would be zucchini noodles with spicy chicken sausage."

Tip: We know that Kim has a team of people to help her from her nutritionist or fitness instructor, she doesn't even go to the grocery to buy her own food.

But the key to a meal plan is to make it simple. Don't follow what Kim eats, but make your own version of it.

Why does Kim drink water only?

Like Kim, I swear that drinking water helps lose weight among the many benefits of drinking more water.

Again, you don't have to have a fridge full of fancy water. Regular clean water does the same, and if you are ready, consider "drinking 1 gallon of water a day."

It makes sense when you drink a glass of water right before you take your first bite. Water can make you feel full, with less space to fill your stomach with food.

Kim crushes workouts six days per week.

And here is where we can all agree, it is easy when you have a celebrity fitness trainer. And yet, how many of us had gym memberships, and we were never consistent.

When it comes to exercise, commitment alone isn't going to change your body. It is in the consistency of doing exercise.

Again, we can make excuses. But even at home, we can do exercise without a personal trainer, and some apps are free to get you started.

Peloton, anyone?

I have nothing against doing exercise while trying to lose weight. But to be honest, I am one person who is easily overwhelmed when I have a lot of goals. So for myself, I am committing to losing weight without exercise.

And when I am happy with the results, then I would do more cardio and strength training.

I have nothing against doing exercise while trying to lose weight, but to be honest, I am one person who is easily overwhelmed with a lot of goals. So for myself, I am committing to losing weight without exercise.

And when I am happy with the results, then I would do more cardio and strength training.

Keeping with Kim Kardashian Weight Loss

Kim lost 20lbs in 2018. And from the photos she posts on her social media accounts in 2021, she kept the lost weight even after she has gone through a divorce.

We may have some strong opinions about Kim, but we can learn a few things from her.

The 3 things why Kim was successful in her weight-loss journey.

1. She did it the right way. - No extreme diet or starvation.

2. She is consistent - Her workouts are crazy, but as her trainer said, she never cancels.

3. She kept doing her " lose weight workout plan" until she was happy with the result.

How fast should you be aiming to lose weight?

It depends on your starting weight. But if you are currently overweight, it is recommended that you aim to lose about 1–2 pounds per week (1 kilogram per month).

This will ensure that you can keep the weight off long-term. Losing too much weight too quickly can give you a false sense of losing it as quickly if you gain it back. And we have been there before, which we all know doesn't work that way.

The old way of doing it. The general rule of thumb is that 1 lb of fat equals 3,500 calories.

So if you're aiming to lose 1 lb a week, you'll need to create a deficit of 3,500 calories (or 500 calories a day) by cutting calories or increasing your activity.

For people who are overweight or obese, these numbers are higher. How many pounds can you lose at once? It depends on your current weight and goal. If currently overweight and trying to lose some weight, aim to lose 1–2 pounds per week.

Aim to be consistent over the next few weeks if you are new to dieting. If you're currently outside of maintenance and want to lose a bit of weight, aim to lose 1–2 pounds per week over six weeks.

What about weight loss for women?

For women, 1–2 pounds a week is recommended. This is because the caloric deficit of women does not have as severe of a negative impact on women's health as men's as there are more calories in women's bodies.

Losing weight without dieting is known as weight cycling or yo-yo dieting,

"It is important to share your fitness goals with a professional, as it can affect your long-term health."

As a general rule, the sooner you stop dieting, the more effective it becomes.

This is because you can stick to your diet despite not being particularly motivated. The sooner you accomplish your goal, the more likely you are to keep it.

If you're someone that has been dieting for a while but is still struggling to lose weight, there is hope. But, unfortunately, there is an art to losing weight that keeping the weight off is not.

Dieting is not a one-size-fits-all program.

Diets don't work because they are a one-size-fits-all mentality.

Everyone is different and has different needs, so it's important to find a diet that works for you.

For example, there's a diet plan out there for everyone from vegans to paleo enthusiasts. You can also check out Ted Naiman's P/E Diet.

Choose these foods over highly processed, refined carbohydrates or sugar-sweetened beverages because they are referred to as "simple" carbohydrates. They don't contain fiber, but they do have a higher caloric content.

You need an adequate amount of protein to ensure your body is appropriately working and producing hormones. In addition, it boosts cognitive ability, reduces inflammation, and helps boost muscle mass.

Having a high protein diet also helps control blood sugar and cholesterol levels. Quantity is not as important as quality when it comes to protein, but you've got to ensure your total intake is adequate.

Use high-intensity interval training to burn more calories in less time

The benefits of strength training - high-intensity interval training (HIIT) is a great way to burn many calories in a short amount of time.

HIIT combines short bursts of intense exercise with low-intensity exercise or complete rest. HIIT is an excellent example of sprinting 100 yards, walking back to your starting point, and sprinting back 100 yards again.

The idea is to rapidly increase oxygen demands to your heart, lungs, and muscles.

For cardio, go for a brisk walk, a lap around the pool, or even a short spin if you have the time. These quick energy bursts are great for a workout.

Walking is one of the most underrated cardio moves when it comes to weight loss.

If your goal is weight loss, balance is just as important as reaching a specific number. Achieving a calorie deficit is the only way you can ensure that you will maintain your weight loss.

Conclusion

Never quit on yourself. Love yourself at any bodyweight. What is important, don't do anything for somebody else but yourself alone.

Lose weight because you want to feel good, look good but more importantly, to be healthy.

Kim Kardashian is a celebrity, privileged at times, and she knows it.

She makes mistakes, she goes through life, and even at her lowest, she makes no excuse for loving herself more than anyone else.

A big part of her weight transformation is showing the world that the "C" doesn't stop you from wanting an ideal weight.

"C" for celebrity.

It makes it easier for her, that's for sure, she never needs to worry about where to get her next meal and doesn't even need to cook, but she still has to have the "c" that is far more important to achieve the results she wants for herself.

Commitment and Consistency.

We all have it ourselves to commit and be consistent. We don't need to be a celebrity to start choosing a healthy lifestyle.

And you don't need a celebrity chef or a personal trainer to make it all happen, and when the next time you read a - how-to lose 20 lbs like "name of a celebrity," change it to how to lose 20lbs like, " with your name."

Because you make your own rules, and when you commit and are consistent, then you will own the result of a body your desire.

Kim Kardashian has the support of her family and friend, and her team. And, it would be best if you leaned on someone as you go through this journey.

Kim took control of her health and body, and you and I can take control of our health, body, and our lives too.