How to Get Started: Cooking

The Beginner’s Guide to Cooking Healthy

It would be nice if a personal chef followed you around all the time, ready with healthy, delicious meals at all hours of the day. But unless you’re Oprah (or someone equally flush with cash and prime real estate), that’s probably not going to happen anytime soon.

Luckily, it isn’t hard to create your own meals at home. Cooking for yourself offers its own brand of satisfaction, especially once you get past the basics and start branching out into delicious, unknown territory.

For now, we’re going to focus on the building blocks that can help you start out right. After you master these steps, you can move on to bigger, better menus.

1. Basic Tools

If you’re not a pro in the kitchen yet, you might need to hit the local thrift store or supermarket for a few items. If you can afford to purchase cookware from Williams & Sonoma that will last you a lifetime, go for it! Otherwise, you can start small. At the very least you’re going to need:

  • One straight-edged kitchen knife, such as a santoku or a small cleaver, 5-8” long (look for at least 18/10 carbon stainless steel, or ceramic)
  • Cutting board, made of nylon, plastic, or wood– not glass
  • 3-quart, or bigger, saucepan with fitted lid
  • 6-quart, or bigger, stock pot with fitted lid
  • 8-inch, or bigger, frying or saute pan, with lid (cast iron is wonderful)
  • Colander
  • Baking sheet
  • Mixing bowl, 10” or bigger (plastic is fine for now)
  • Measuring cups and spoons
  • A couple of plastic or glass containers with lids, for leftovers
  • 2-3 wooden spoons
  • Flat spatula or turner

Other items that aren’t exactly necessary can be added as you feel ready:

  • A rice cooker, which is a must if you build your diet around rice or quinoa
  • A crock pot, great for a hot meal at the end of the day, with very little prep
  • 9×13 Pyrex or ceramic casserole, for pot roast, roast chicken, or casseroles

2. Staple Foods: Rice | Quinoa | Pasta | Bread | Beans & Lentils |

Once you can cook a few of these, you’re well on your way to culinary independence! Cultures across the globe have always relied on a few basic foods for sustenance. Most of them are heavy on the carbs, which have taken a hit in the health ratings over the past few decades. However, nutrition experts agree that you can still build a solid diet around simple foods, such as:

  • Rice or quinoa
  • Whole grain pasta or bread
  • Beans and lentils

Here are a few general guidelines for each. For more specific instructions, check the label or consult a good book, such as Better Homes and Gardens New Cookbook, which has been saving lives since the 1950’s.


Rice

There are over 40,000 varieties of rice in the world, but a few general rules apply to almost all of them.

  1. One cup of dry rice will usually net you about 3 cups of cooked rice, so portion carefully.
  2. The general cooking ratio is 1 cup rice to 1.5 cups water. Some varieties, like medium grain sushi rice, require ¾ cup rice to 1 cup water. Others call for 1 cup rice to 2 cups water. Just read the label, and you’ll be fine. Later you can learn the easy rice cooker method, and just pour water to the line that corresponds to the number of cups of rice you’re using.
  3. NO PEEKING. Rice needs total secrecy to steam up into starchy goodness. If you open the lid too soon, the steam will escape, and you’ll end up with a crunchy mess. Patience, young padawan.
  4. To wash or not to wash? That depends on how and where you were raised. Some people insist on washing, and others have never even considered it. You won’t get food poisoning from unwashed rice. But washing does remove a lot of the starchy coating from the grains, which makes the final product taste lighter and less sticky. If you do choose to wash, it’s a very simple process. Just measure the rice into the pan or cooker bucket you plan to use, then cover with water. Stir vigorously with a clean hand. Pour out the starchy water. Repeat 2-3 times until the water is almost clear. Then pour in the measured cooking water and start.


Quinoa

If you can cook rice, you can cook quinoa. You’re golden. Go for it. Plus, quinoa makes perfect leftovers for lunch. Mix it cold with a drizzle of olive oil, and add veggies like corn, tomato, avocado, and peppers. For added flavor, cook your quinoa in low-sodium broth instead of water.

Whole Grain Pasta

If you want your dinner quick and easy, pasta is your new best friend. The grocery store is full of shapes and colors and brands. For the healthiest route, choose whole grain varieties. But if you just have to have the white stuff, make sure to check your portion sizes. Those calories add up quickly. A few tips:

  • Make sure the water is boiling rapidly before adding the pasta. Throwing your pasta in too soon will mess with the texture and cooking times.
  • Do not cover the pan.
  • Use plenty of water. Pasta isn’t something you want to squeeze into the pot.
  • Follow the al dente cook time on the package, not the longer, mushier time (unless you’re into that). And always taste-test before you drain, to make sure it’s soft enough.
  • Drain immediately after time is up, and after you’ve confirmed with a taste test. If you leave it sitting in the hot water, you’ll lose the texture you want.


Whole Grain Bread

Most people outsource their bread-making to a local bakery or a far-off factory. When you’re focused on learning to cook, that’s probably a good idea. But for the future, keep in mind that making your own bread is not as hard as you might think. Once you’ve learned the main moves and understand how the dough is supposed to feel and act, you can bake pretty much anything (and totally wow your friends).

Simple as it is, bread-making is a skill best learned in person. Call your grandmother, or a baker friend, or a local home-ec teacher, and apprentice yourself for an afternoon. You need to feel the right temperatures, the proper elasticity and softness, and get to know the timing first hand.

If you can’t find a real, live human to follow around the kitchen, don’t despair! Many people have learned the art of bread-making from books and videos, with great success. Just be sure to give yourself plenty of room for mistakes, and keep trying.

Beans and Lentils

Legumes take time, but they’re worth it. These powerhouses pack in proteins, nutrients, fiber, and carbs in one small serving. Here are a few tips for best results.

  • Prepare. It’s super easy to cook beans and legumes, but many of them need to soak or simmer for a long time. Be sure to read the label the night before, so you can plan accordingly.
  • Use add-ins. Beans provide a wonderful palette for other flavors, like garlic, onion, peppers, cilantro, parsley, bay leaves, and celery. Mix and match, and play with add-in times, and find the combinations you like best.
  • Don’t stop too soon. Some beans can cause intense stomach discomfort if they aren’t cooked long enough, so be sure to follow directions.

3. Protein

Unless you’re rocking a vegetarian lifestyle, much of your protein will come in the form of eggs, meat, fish, and dairy products. To get you started, these are a few simple ways to prepare juicy, healthy protein dishes.

Roast Chicken

A whole, roast chicken can last for several meals. Meat and veggies one night, tacos or wraps the next, soup after that. And it is oh-so-easy to make. Try it once, and you’ll be hooked. The key is a very hot oven and fast cooking.

  1. Purchase a whole chicken, either a roaster or a fryer.
  2. Set oven temperature to 500 degrees.
  3. Grease a 9×13 pan with butter or oil.
  4. Wash and dry the chicken, removing any giblets or packaging from cavities.
  5. Salt the inside, and rub the outside with oil, salt and pepper.
  6. Place chicken in the greased pan, and set in the center of the oven.
  7. Bake about 1 hour for a 3 lb chicken, or 1.25 hours for a 5 lb bird.
  8. The chicken is done when the legs move freely in their sockets, or when you can cut into the thigh and see clear juices.
  9. CHEATER TIP: For foolproof, always juicy chicken, even if you overcook, just add ¼ inch of water to the pan before you throw it in the oven.

Simmered Chicken (or Pork, or Beef Cuts)

This is an easy method for quick, juicy, smaller cuts of meat. Use it when you’re adding meat to a pasta sauce or curry, or just plating it on top of your rice.

  1. Set burner to medium-high heat.
  2. Heat oil in a frying pan or saute pan, enough oil to cover the area where the meat will rest.
  3. Add thawed meat: cuts of beef or pork, chicken thighs, breasts, or filets.
  4. Season the top side with pepper and salt, and maybe some cumin, if you like.
  5. After a minute or two, flip the meat to the other side. Season again.
  6. Now add about ¼ inch of liquid: water, broth, or wine.
  7. Cover the pan tightly.
  8. Turn down the heat, to low or medium-low. Then wait.
  9. Cooking times vary depending on the thickness of the meat. For a thin, boneless chicken breast, you’ll need about 8-10 minutes. For thicker cuts, you may need to turn it over, halfway through the simmer time.
  10. When the meat is done, remove it from the pan and slice into serving-size pieces.
  11. If you’re making a curry or tomato sauce, start it in the same pan you just used to cook the meat, and use the brothy-watery juices as the base, for tons of flavor.
  12. When it’s almost ready, add the meat into the simmering sauce, then remove from heat and serve.

Easy Oven Fish

The simplest way to cook a fish is to pan-sear it in a frying pan, with a little oil and seasoning. But if you want an easy, one-dish meal, try the following:

  1. Place the whole fish, or a large filet, on a length of greased aluminum foil.
  2. Add salt, pepper, lemon, garlic, anything you like to flavor your fish.
  3. Throw in some spinach leaves, or asparagus, or fresh green beans.
  4. Wrap the foil around the ingredients, end to end, to create a somewhat water-tight pouch.
  5. Set on a baking sheet in the oven to steam at 375 degrees, for around 30-45 minutes.
  6. Open the packet carefully, and let steam escape.
  7. Voila! You’re a culinary genius. Serve with pride.

4. Vegetables

Yes, you have to eat them. Do right by them, and you may even grow to love your greens. These days you’re bound to find plenty to like at your local market: fresh spinach, kale, collard greens, asparagus, brussels sprouts, artichoke, celery, green beans, bok choy, peppers, corn, tomato… All fresh and ready from the neighboring county, if you’re lucky.

Here are a few hints to make veggies less of a chore:

  • A sturdy, straight-edged knife is a must. This is one of those times when quality matters. If you’ve ever tried dicing a pile of potatoes with a flimsy steak knife, you already know this.
  • Always wash your veggies.
  • Frozen can be as healthy, or healthier, than fresh veggies. They’re picked at the height of ripeness and flash frozen, with all the goodness locked in. Fresh veggies are often picked before they’re ripe, and get trucked around for days or weeks before they make it to your table.
  • Don’t overcook your greens. Many can be eaten raw, and others only need blanching, or just a few minutes in the heat.
  • Try throwing a handful of spinach into your sauce or curry at the last minute, rather than cooking it separately. It’s lightning quick, and very tasty.

5. Snacks

Good snacks have the power to save you from the perils of fast food, especially when you’re far away and tired. And they only take a few minutes of preparation. These are a few good ones to keep around:

  • Homemade granola: So easy to make. Just drizzle whole oats (and nuts and seeds, if you like) with a little honey and oil, and toast in the oven until it’s crunchy. Carry it in a small container in your lunch bag with a cup of yogurt and a spoon. Or press it into bars with just a little more honey to hold it together.
  • Trail mix: Concoct your own out of raw or toasted nuts, seeds, and dried fruit like raisins, cranberries, pineapple, or apricots.
  • Veggie sticks: Cut up celery, carrots, and cauliflower into manageable spears or halves. Dip them in nut butter or a yogurt sauce.
  • Fruit: The easiest of all the easy/healthy snacks! Just toss an apple in your bag. Or an orange. Or a banana. No fuss required.

Get in the Kitchen and Go!

Doing is learning, people. And you won’t get good at cooking until you start trying it out for yourself! So gather friends, conduct experiments, watch a cooking show, and most of all, enjoy yourself. You have the power to make your meals amazing, inexpensive, and healthy to boot.

South Asian Men, Chill Out. 

We’ve all got that one angry uncle in our lives, or a dad, or a friend… You know the one. The dude who you grew up watching from a safe distance (hopefully) as he yelled and slammed around and generally acted like a colossal jerk, every time someone or something didn’t go his way. And you thought to yourself, Wow. I will NEVER be that guy.

Fast forward ten years, and you start to understand where that rage comes from. You’ve got a backlog of student loan payments, sudden car repair bills, a job that doesn’t quite fit your plans for your life, and more importantly, people who just won’t line up the way you want them to. All of this builds and trips and tweaks you out of shape, way more often than you’d like to admit. And yeah, sometimes you boil over. We get that.

But guys, there’s this thing about anger that nobody talks about: It kills you. Not right away, but it builds up in your arteries and your nervous system, and slowly festers into things like atherosclerosis and mood disorders and other, equally unpleasant things.

It’s not the anger. It’s how you deal with it, or don’t.

Doctors agree that anger isn’t a villain, all by itself. Everyone experiences anger. It has its place in the range of human emotion, and can even do you good, in small doses. What causes your blood pressure to spike and your arteries to harden is when that anger controls you. It pumps you full of cortisol and adrenaline, and wreaks havoc on your body.

Cortisol and adrenaline are the chemicals that make you want to yell and brawl and throw things. The more you allow them to have their way, the stronger they grow. It feels good, in the moment, to let them rush through you unhindered. But the more you give in to them, the harder it is to slow yourself down the next time you get angry. And the more you allow them to tamper with your brain and your cardiovascular system, the faster you get sick.

Conversely, holding all of that bad juju inside can also kill you. Doctors say it takes a steady hand to find that middle ground, where you can express your anger in a healthy way, without raging, and without holding it in.

Find a better outlet.

So how do you redirect those rampaging chemicals into something healthy, instead of something toxic?

1. Talk to yourself. Anger management therapists teach this first, before any other technique. That’s because what you say to yourself is often what sets you on a rage spiral in the first place:

  • ‘Should’ thoughts: “She should have told me she was going to be late.”
  • Extreme thoughts: “He always does this! He’s such an idiot.”
  • Jumping to conclusions: “I knew they would do this. They’re trying to ruin everything.”

When you hear yourself starting to think in anger mode, stop and force yourself to turn it around. Replace your angry self talk with moderation. Aim for generosity and sympathy, instead.

  • “She probably has a good reason for being late. I’ve been late before, too.”
  • “It’s not going to matter a year from now, anyway.”
  • “This can be fixed. It will just take a little more work.”

Positive self talk is a skill that can be learned, but it takes practice. You won’t always get it right, and that’s okay. It’s worth picking yourself up and trying again, because this can actually contribute to your happiness, and the happiness of the people who share space with you.

2. Talk to others. Sometimes you can’t pin down your angry thoughts by yourself. In fact, you might be so used to hearing them that they sound normal. In this case, a therapist, or even a patient friend, can become a perfect sounding board. Let a few loved ones know that you’re working on your anger, and practice speaking honestly to them about the things that tick you off. You might find that the simple act of sharing what’s bugging you can cool you off almost instantly.

3. Move your body. It’s important to get that cortisol under control, quickly and often, before it wrecks your system. Fortunately, you can train your body to let go of stress and anger at will. Some of the best options:

  • Yoga: Yoga teaches you to focus, breathe, and relax. It’s the ultimate chill pill, and it is unbelievably good for pretty much anything that ails you, including chronic rage. If you haven’t tried it yet, you’re late.
  • Martial arts: Like yoga, most martial arts are big on mind/body control. They teach you to get a grip on yourself in every possible way, especially when you’re feeling threatened and angry.
  • Running: Ever heard of a runner’s high? That’s a real thing. Running gives you an endorphin high like very few other sports can offer. No matter how angry, sad, stressed, or annoyed you feel, you can usually work it out simply by running long enough and hard enough.

Start now.

The longer you live under the oppression of anger and rage, the earlier you will develop high blood pressure, heart disease, depression, and a host of other health troubles. You also risk alienating the people you care about, and generally making everyone’s lives more miserable than they need to be. Remember that angry uncle? So don’t be that way. You’ve got options, and a full life ahead of you.

Battle of the Belly

South Asian men are plagued by a common mortal enemy, known affectionately as “the uncle belly.” This stealthy predator creeps up on you slowly, silently, adding ounce after ounce to your midsection, until one day, without notice, you look in the mirror and see your uncle looking back at you, pot belly and all. It’s true that Desi men tend to carry weight around the middle, making us even more vulnerable to the perils of diabetes and heart disease. But that doesn’t mean we have to surrender without a fight.

Daily activity is the best weapon against the bulge. It can lengthen your life, and improve your health. Even better, daily cardio makes you more attractive to your partner, and gives you the energy you need to enjoy your wife, kids, and the full lifestyle you’ve worked so hard to create.

Do It for Your Health.

A study conducted among California-based South Asians, ages 45-79, revealed an overabundance of type 2 diabetes. Only 34% had normal glucose tolerance, and the rest were either pre-diabetic or diabetic. That comprises a 2 to 4-fold increase in diabetes cases, over other ethnic groups. Tough odds. However, diabetes happens to be a treatable and somewhat preventable disease, with attention to diet and consistent cardio. Right now, while you’re young, is the best time to start building the healthy habits that will carry you through the more dangerous years.

Medical experts in London found that this tendency for insulin resistance among South Asian expats can also lead to a prevalence of early-onset coronary heart disease, at a rate of 17% of Desi men, aged 40-69 years. The same study found an early heart disease occurrence of only 12% among European men in the same age group. Yes, it’s unfair that our biology seems intent on killing us. And it’s all the more reason to fight back hard and fast.

Do It for the Girls.

Nobody wants to be that middle-aged Desi guy. You know the one… skinny legs and arms, flappy sides, flabby belly. More importantly, nobody wants to date that guy. If you are still a few years away from settling down, you have more incentive than anyone to start your healthy lifestyle now. Short term fad diets and bursts of boot camp cardio are good for the short term, but they don’t produce the steady discipline and lifelong benefits of a sustainable, conscientious lifestyle. Women want a man who can keep it together long-term, not just long enough to get through the honeymoon.

If you’re already happily married, consider the new healthy you a gift to your bride. Not only does she get her sexy groom back after all those years, she also gets to keep her companion around for the golden decades after the kids leave home. Make goals and plans to travel, play with your grandchildren, and enjoy your nest egg. Then make the necessary changes to your daily routine to get there in one, attractive piece.

Do It for Your Happiness.

Psychologists increasingly use exercise to help clients overcome anxiety and depression. A long walk can alleviate worry, help you think clearly, and cause feelings of anger and aggression to dissipate. We’ve all run into that grumpy uncle as kids– the one with the perpetually short fuse, who dished out a big helping of vitriol at the slightest provocation. You don’t have to grow up to be that guy. Eating well and moving your body each day can help you guard against that fate, so you can be the man who encourages those he loves, instead of tearing them down.

Do It Today.

Try these little steps, to get started:

  1. See your doctor. Get the facts on your body mass index, glucose tolerance, and heart disease risks. Then let your physician help you plan a healthy routine.
  2. Enlist help. You may need to find the right trainer, or a dietician to start you on the right path. Or you may need the moral support of a buddy. A private, on-line network like Onlychai.com can be a great source of support, and a place to meet experts who can help.
  3. Drink at least 64 ounces of water each day. This step, all by itself, can reduce your appetite and cravings, and can help your organs to function at their best.
  4. Incorporate 20 minutes of cardio each day. Experts recommend at least 90 minutes of aerobic exercise per week, and at only 20 minutes a day, you get a total of 140 per week. This doesn’t have to be anything fancy. Simply walking around your neighborhood is a perfect way to start.
  5. Save sweets for celebrations. Sugar is the number one enemy of anyone prone to diabetes. But cutting something out of your life entirely can lead to relapses and frustration. If you limit your sugar intake to special occasions, and savor company more than food, desserts can occupy a proper place in your diet, without compromising your health.

 

Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139526/

http://circ.ahajournals.org/content/87/1/152.abstract

http://www.apa.org/monitor/2011/12/exercise.aspx

How to Get Started: Working Out

Exercise is the best medicine. It’s capable of curing obesity, along with many of its related diseases: Heart disease, diabetes, even certain cancers. It can also help with depression and arthritis, and generally make you feel like a brand new human being. Once you make the choice to start a healthy lifestyle, and you get the green light from your doctor, working out should top your new to-do list.

But change is tough. Especially the forever change you’re making to your body and your lifestyle. It can seem overwhelming to look at the laundry list of options out there for people who want to get started with a workout routine. So let’s boil it down to the simplest possible approach, and kick this party off right.

Step 1: Gather the tools of the trade.

To get your fitness routine up and running, you will need:

  1. You.

That’s it. No I-can’t-afford-to-work-out excuses. Even if you buy nothing at all, not a single DVD or yoga ball, you can work out. But if you really want to perk yourself up with some sweet new purchases, you might invest in some of the following:

  1. Comfortable shoes, designed for the kinds of activities you like
  2. Light, breathable clothing
  3. Supportive sports bra

Step 2: Find lots of activities you love.

If you plan to keep this exercise thing going for the rest of your life, you’ll need to inject some serious fun into it. This is a highly individual choice, depending on your personality, your physical capabilities, your budget, your schedule, and the available resources in your neck of the woods. Try to use your imagination, and think outside the gym.

If you can’t come up with anything that sounds appealing, think back on your childhood. What got you running out the door when you were six? Or ten? Or in high school? See if you can get back into that.

A few possibilities to consider:

  • Yoga
  • Beach volleyball
  • Hiking
  • Climbing
  • Gardening/Landscaping
  • Kickboxing
  • Geocaching (on foot!)
  • Mountain biking
  • Dance
  • Dodge ball
  • Tennis
  • Freeze tag
  • Soccer

You can also use exercise in place of motorized transportation. Walk to work, or bicycle to the grocery store. Any excuse to move your body is valid. Even sex. So you might as well choose a few (or ten) that make you happy. That way, even if you can’t stomach the thought of an evening on the treadmill, you’ve got options.

3. Make it a habit.

In the beginning, you’re not aiming to win races or knock out your boxing partner. Your first goal is to string together 21 days of consistent workouts. If your fitness level is super low, that could mean something as minimal as 10 minutes a day of walking. That’s it. Ten minutes every day for 21 days. There’s your goal. Once you hit the 21 days mark, set a new goal– maybe 31 days this time. A whole month of fitness success.

Have patience with your body as it adjusts. Go easy on yourself. This isn’t a punishment. This is your new lifestyle, and it is beautiful. If one activity is causing you pain or boredom, change it up. The goal is not to suffer, but to enjoy your body and your life. You should start to feel better and better, and the rewards will feed into a loop of positive affirmation for your healthy choices. After that, you won’t be able to NOT work out. It’ll be a habit. The best habit you’ve ever had, probably.

4. Set yourself up to win.

Goals are magical. And they’re completely customizable, too. You could set a goal to walk every block in your entire neighborhood by the end of the month. You could set a goal to finish a summer-long spin class at the Y. You could set a goal to hike that steep waterfall trail on the edge of town before the snow hits. Whatever gets you going is perfect.

It doesn’t have to be a marathon or an Ironman race to be a good goal. It simply has to be something you can actually finish, in the real world, with the body you have now. Something that takes you a few steps forward, and has a clear beginning and ending. Then when you blow that goal out of the water, throw a party. And set a new goal.

5. Become a motivator.

Just because you’re new to this whole exercise bandwagon, that doesn’t exclude you from dragging a few hapless victims along with you. If you look at the studies, people who succeed in making long-term fitness changes tend to have a major factor in common: community.

We’re social animals. We need people like us, who do the same crazy things we do. Otherwise, we tend to drop back and try to blend in with the other humans– the sedentary ones with the potato chips and the Netflix.

So look around your circles of influence, and find your new fitness friends. Ideally, you should have at least one who acts as a mentor, someone encouraging and nurturing who knows a little more than you do about this fitness lifestyle. Along with a mentor, find a mentee. This could be a sibling, or a younger friend, or even your kid. It doesn’t really matter who it is. The point is to set yourself up as an example of healthy choices. You’re much less likely to relapse into your couch potato ways if you’ve got an audience.

6. Keep going.

This is everything. This is the difference between a retirement on the bike trails of the Rocky Mountains, or a cushioned chair in a nursing home.

You have to keep going. Don’t let that perfectionist voice in your head sabotage your health. It whispers things like:

  • “Oh, you skipped a day (a week, a month). Guess that’s over.”
  • “You don’t have time for an hour-long aerobics class, so might as well give up for today.”
  • “Well, that injury just set you back a good three months. It was fun while it lasted.”
  • “You barely lost a pound. This isn’t working.”

That jerk just wants to see you fail. Don’t let him win. Instead, take control of your thoughts by investing in healthy self-talk:

  • Every minute I spend exercising counts.
  • This is a journey, not a race.
  • I’m doing this out of love for my body, not a number on the scale.
  • I feel better when I work out.
  • This is my new and improved life.
  • I’m getting stronger all the time.
  • This workout is adding days to my life span.

Yell your mantras out loud while you run, if you have to. Just get it done. Keep getting it done. Make it as normal as sleeping and eating. Crave it. And keep going, keep going, keep going.

Should You Be Popping Probiotics?

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

Obesity Linked to 10 Cancers

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

Top 5 Snacks to Fuel Your Workout

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

6 Outdoor Workout Hazards

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

Off-Season Adventures

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

5 Yoga Poses for Killer Abs

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

9 Things You Need to Know About Muscle Soreness

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

This Service Could Change The Way We Buy Health Trackers

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

The Heart-Saving Hormone

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.

10 Ways to Get More Fruits and Veggies in Your Diet

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.

“Khloe gives as much to the gym as the gym gives to her”

Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloe’s physical transformation has been so major: “We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days it’s more heart-rate intensive, some days it’s more lower-extremities intensive, some days the upper extremities get a little extra love.”

khloe1
Khloe Kardashian in the Gym

He added: “As the changes have come, the diet has tightened up … She’s made better choices when she eats. She’s been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. We’re always playing with our workouts. We’re always making it that much more challenging.” And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.

“Yeah, it’s a revenge body”

Khloe says. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existance.” Her workout consists of a complete routine, two or three times a week, on nonconsecutive days. You can try it yourself! Starting with the first exercise, do the prescribed number of reps, then rest 10 to 30 seconds. Do two to five sets of each move, then continue to the next move and repeat until you’ve done the entire routine.

The biggest obstacle most people face when trying to add exercise into their day is time. Many also (mistakenly) think that the only way to stay fit is to hit the gym or spend at least an hour doing aerobic exercise. While it’s true that you increase your fitness level when you increase the intensity, frequency and duration of your program, it’s possible to gain moderate fitness benefits from making small, consistent changes to your daily life.

khloe3
Khloe Kardashian Running

The latest and probably one of the most common sense ways to get fit and lose excess body fat is by making painless additions of exercise to your day, combined with small diet modifications. For example, current research has shown that by consuming just 100 fewer calories per day, a woman can avoid the 1-2 pound gain most of us take on each year.

If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.

Add that up over a week and you’ll have nearly a pound of fat loss with very little pain or diet deprivation.

It’s the little things you do everyday that can make the difference between keeping fit or packing on additional pounds every year. Don’t underestimate the power of tiny changes: consistent, lifestyle changes are always more successful for losing and maintaining weight loss.

Here are a few tips to help you find painless ways to stay fit:

All rise! The average person burns 100 calories per hour while sitting and 140 per hour while standing. Get on your feet two hours a day while you work and you could drop 6 pounds over the course of a year. Stand while you talk on the phone and set up an area where you can work in a standing position (great for people with back pain!).

Take the stairs, not the elevator A 130-pound woman will burn nearly 20 calories each time she goes up and down the stairs. Do it all day watch how quickly those add up!

Dust while you talk on the phone.

Lose the remote. Get up to change the channel! And while you’re up grab some weights for a set of bicep curls or shoulder presses. You can work through a full strength training routine in an hour if you do a set during each commercial.

Park so you have to walk.

Walk and talk! Catch up on phone calls while your take a walk.

Be creative! Instead of thinking of all the ways you don’t have time to exercise, make it a game to see how many ways you can carve out time for little bouts of exercise. Lose your all or nothing mindset and look at exercise as a daily accumulation of activity.

khloe3
Khloe Kardashian Running

Remember, to lose weight you still need to take a look at your diet and try to eliminate excess calories, especially those that come from junk. Your goal isn’t difficult cutting 200-300 calories from your daily diet can be easy if you choose foods that you won’t miss too much. Think about switching from a can a soda every afternoon to unsweetened iced tea or a flavored sparkling water. But remember, don’t cut something that you look forward to everyday (for me cutting cream in my coffee would be a deal breaker), instead look for little changes you can make that won’t make a big difference in the foods your enjoy.

“We’re always playing with our workouts”

Hot on the heels of her steamy spread in Complex magazine, Khloe Kardashian has revealed she’s lost about 35 pounds from hitting the gym. The 31-year-old told Australian radio show “Fitzy & Wippa” on Friday about her weight loss journey. “I’ve lost like, 35 pounds. I don’t really weigh myself … but I know how I want to feel in clothes and it does become addicting once you start losing weight and seeing results. I want to see more,” she said.

khloe4
Khloe Kardashian Resting

Kardashian recently slammed critics who accused her sexy shoot of being digitally altered, posting an un retouched photo alongside the one that appeared in the magazine.

loe Kardashian channeled her inner Beyonce by doing a booty pop on Instagram after her recent 13-pound weight loss. Khloe said Beyonce, who wowed fans with her sexy Met Gala ball gown, is her fitness inspiration.

“I just got my motivation for the year!” Kardashian gushed after seeing Beyonce’s super-fit body in a nude Givenchy dress. Beyonce has maintained her 65-pound post-baby weight loss with a vegan diet, according to her longtime trainer, Marco Borges.

Khloe posted several Instagram photos May 12, where she proudly showed off her tiny waist and toned booty. Kardashian previously revealed on Instagram that her weight loss secrets are a dairy-free diet, waist training and intense workouts with celebrity trainer Gunnar Peterson.

Peterson, who helped Khloe’s sister, Kim Kardashian, lose 56 pounds just six months after childbirth, said Khloe is extremely dedicated to diet and exercise. Peterson said Khloe has never looked better following her recent weight loss.

“Khloe’s a full-on animal in the gym”

“The changes she’s made to her body are incredible. She’s done it the right way. Nothing fast, just hard work. Her body is bangin’ right now.”

Khloe gets laser treatments to zap the cellulite off her butt and thighs, but said the rest of her body is all-natural, not due to plastic surgery. Kardashian feels great after losing 13 pounds recently by following a dairy-free diet and exercising five days a week.