How did Kim Kardashian lose her weight?

How did Kim Kardashian lose her weight? She combined strength training with smart diet changes and worked with some of the best trainers in the world to completely transform her body. Over the years Kim has lost anywhere from 60 to 70 pounds after pregnancy and dropped 16 pounds in just 3 weeks for the 2022 Met Gala. Her methods have changed over time, but the results speak for themselves.

This is a breakdown of exactly what Kim did, what her trainers say about her approach, and what the science says about each method she used.

What Diet Did Kim Kardashian Follow to Lose Weight?

Kim followed the Atkins 40 diet to lose her pregnancy weight. This plan limits you to 40 grams of net carbs per day and focuses on lean protein, healthy fats, and vegetables.

Her daily calories sat around 1,800 per day. She ate foods like fish, chicken, turkey, eggs, cheese, nuts, and loads of green vegetables. She cut out sugar and most processed carbs.

The Atkins 40 plan works by putting your body into a state where it burns more fat for fuel instead of relying on carbs. A 2015 meta-analysis published in the British Journal of Nutrition found that low-carb diets produced greater weight loss than low-fat diets over 6 to 12 months, with an average difference of about 1 to 2 kilograms more fat lost.

Kim also worked with nutritionists to make sure she hit her protein targets. Protein is the most important nutrient for weight loss because your body burns 20% to 30% of protein calories just digesting it. Compare that to carbs at 5% to 10% and fat at 0% to 3%. So if you eat 100 calories from protein, your body only keeps about 70 to 80 of them.

Here is what a typical day of eating looked like for Kim on her plan.

1. Breakfast was eggs with avocado and vegetables
2. Lunch was grilled chicken or fish with a large salad
3. Snacks were nuts, cheese, or protein shakes
4. Dinner was lean protein like turkey or salmon with roasted vegetables
5. She drank plenty of water throughout the day and avoided sugary drinks

How Much Weight Did Kim Kardashian Actually Lose?

Kim lost about 70 pounds after her first pregnancy in 2013 and around 60 pounds after her second pregnancy. At her heaviest during pregnancy she weighed around 190 to 200 pounds and she got back down to around 116 to 130 pounds depending on the time period.

The most talked about weight loss was for the 2022 Met Gala. Kim lost 16 pounds in just 3 weeks to fit into Marilyn Monroe’s original dress from 1962. She did this by cutting out all sugar and carbs, wearing a sauna suit twice a day, and running on a treadmill.

That said, losing 16 pounds in 3 weeks is extreme and most health experts would not recommend it. A safe rate of weight loss is about 0.5 to 1 kilogram per week. When you lose weight too fast you risk losing muscle along with fat, and your metabolism can slow down as a result.

The research backs this up. A study from the University of Melbourne found that people who lost weight quickly regained most of it within 3 years. Meanwhile people who lost weight slowly kept more of it off long term.

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Who Is Kim Kardashian’s Personal Trainer?

Kim currently trains with Senada Greca, an Albanian fitness expert who has worked with her since 2023. Senada is the founder of WeRise, a fitness and wellness platform for women, and Zentoa, a women’s athletic apparel brand. Before Kim she trained celebrities like Miranda Kerr and Bebe Rexha.

Senada’s approach is built around strength training over cardio. In an interview on Jay Shetty’s On Purpose podcast she explained her philosophy.

She said working out changed her mental health completely and that was what shifted her whole approach. She dealt with depression and anxiety, and doctors pushed medication on her until she found a physician who recommended getting stronger. When she saw the difference strength training made for her mental health, everything changed.

Senada focuses on building consistent habits rather than chasing motivation. She tells her clients to start small, even with just 5 minutes a day, because those 5 minutes build into 10 minutes the next week and then 20 minutes the week after that. Research shows it takes about 66 days to build a solid habit, and starting small sets you up for long term success.

Before Senada, Kim trained with Melissa Alcantara for several years. Melissa was known for intense 90-minute sessions that combined heavy lifting with circuit training. Kim has trained consistently with professional trainers for over a decade which shows the level of commitment behind her results.

What Does Kim Kardashian’s Workout Routine Look Like?

Kim trains 4 to 6 days per week with sessions lasting around 90 minutes. She starts at 5 or 6 in the morning before her kids wake up. Her workouts focus on strength training with supersets and minimal rest between exercises.

Here is what a typical week of training looks like for Kim based on what Senada has shared publicly.

1. Heavy lower body work like squats, hip thrusts, and lunges
2. Upper body exercises like assisted pull-ups and dumbbell presses
3. Core work including hollow body holds and planks
4. Some high intensity interval training mixed in 2 to 3 times per week
5. Flexibility work through yoga or Pilates on lighter days
6. Walking for 30 to 60 minutes on rest days

The strength training focus makes sense when you look at the science. A 2022 study in the British Journal of Sports Medicine found that resistance training alone reduced body fat by an average of 1.4% even without any diet changes. And when you combine it with a calorie deficit the results get even better.

Muscle also burns more calories at rest than fat does. One pound of muscle burns about 6 calories per day compared to just 2 calories per day for one pound of fat. If you add 10 pounds of muscle over time that is an extra 40 calories burned every day without doing anything extra. It adds up over weeks and months.

Senada has also shared a quick 5-minute circuit that anyone can do at home. This is the exact style of workout she builds for beginners.

1. Squats for 45 seconds with 15 seconds rest
2. Lunges for 45 seconds with 15 seconds rest
3. Hip thrusts with shoulders on a couch for 45 seconds with 15 seconds rest
4. Back extensions (she calls them superwomans) for 45 seconds with 15 seconds rest
5. Plank hold for 45 seconds

Does Cardio Help You Lose Weight Like Kim Did?

Kim does some cardio but it is not the main driver of her results. Her trainer Senada has said that cardio is not necessary for weight loss because fat loss comes down to calories in versus calories out.

The science agrees with this. When researchers compared people doing only cardio to people doing only strength training for fat loss, the results were similar as long as the calorie deficit was the same. A meta-analysis in the journal Obesity Reviews found no significant difference in fat loss between high intensity interval training and moderate intensity cardio when total work was equal.

The real issue with relying on cardio alone is something called energy compensation. A study published in Current Biology found that for every 100 calories you burn through exercise your body compensates by reducing your non-exercise movement throughout the day. On average you only get about 72 calories of actual extra burn for every 100 you work for.

Walking is actually a better tool for most people. It does not trigger the same hunger response as intense cardio and it does not cause as much energy compensation. Research shows that aiming for 7,000 to 12,000 steps per day hits the sweet spot for health and fat loss. A 30-minute walk burns around 100 to 200 calories and adds roughly 3,000 steps to your daily total.

Kim herself walks regularly on top of her training. Her trainer recommends 10,000 to 12,000 steps as a daily target.

What Role Does Protein Play in Kim’s Diet?

Protein is the foundation of Kim’s nutrition plan. Her trainers have always emphasized hitting a protein target of around 0.8 to 1 gram per pound of body weight per day.

For someone weighing 60 kilograms (about 132 pounds) that works out to around 105 to 132 grams of protein per day. If you use kilograms you can multiply your body weight by 1.8 to get your daily target.

Protein does three things that make fat loss easier.

1. It has the highest thermic effect of any food. Your body burns 20% to 30% of protein calories just breaking it down and absorbing it. That means if you eat 500 calories of protein your body only stores about 350 to 400 of them.
2. It keeps you full for longer. A 2005 study found that people who doubled their protein intake naturally ate fewer calories without being told to eat less. Over 12 weeks they lost over 4.5 kilograms and almost all of it was pure fat.
3. It protects your muscle while you lose fat. When you eat in a calorie deficit your body wants to break down muscle for energy. Eating enough protein tells your body to burn fat instead and keep the muscle.

Good protein sources that Kim eats include chicken breast, fish, turkey, eggs, Greek yogurt, and protein shakes. A tub of quality protein powder costs around $50 to $80 AUD and lasts about a month if you use one scoop per day.

How Important Is Strength Training for Weight Loss?

Strength training is the backbone of Kim’s transformation and the science strongly supports this approach.

Bone density peaks between ages 25 and 30 and then starts to decline. By age 40 the rate of bone loss speeds up. Muscle mass starts declining after 30 at a rate of about 3% to 8% per decade if you do not train. This means the average person loses a significant amount of muscle and bone strength between age 30 and 60.

Strength training reverses both of these trends. It builds muscle, increases bone density, and raises your resting metabolic rate so you burn more calories even when you are not exercising.

The biggest myth about strength training is that women will get bulky. Senada addresses this head on, saying female hormones do not allow for the same muscle gain as men. Women produce about 15 to 20 times less testosterone than men, which is the main hormone responsible for building large muscles.

A gym membership in Australia costs around $15 to $30 AUD per week. A set of adjustable dumbbells for home training runs about $150 to $400 AUD. Personal training sessions range from $60 to $150 AUD per hour depending on the trainer’s qualifications and experience.

If you are looking for a good trainer, look for someone with a Certificate IV in Fitness at minimum, and ideally someone with a degree in exercise science or kinesiology. Ask them how they integrate science into their training. If they rely only on personal experience and feel, they are probably not the best fit. A good trainer should be able to explain why you are doing each exercise.

Can You Lose Belly Fat Specifically Like Kim Did?

You cannot target fat loss in one specific area. This is one of the biggest myths in fitness. When you lose fat your body decides where it comes from based on genetics, not based on what exercises you do.

That said, there is one exception. Visceral fat, which is the fat that wraps around your organs deep in your belly, responds well to certain types of exercise. A 2023 study that looked at how cardio affects visceral fat found that moderate to high intensity cardio and interval training were the most effective at reducing it.

The exercise needs to get your heart rate above 75% of your max. That is not a leisurely walk but it is not an all-out sprint either. Even 15 to 25 minute interval sessions done 2 to 3 times per week made a measurable difference in the study.

For the fat you can pinch (subcutaneous fat) the only way to lose it is through a calorie deficit over time. Kim achieved this through her diet and training combined. There are no shortcuts, creams, wraps, or special exercises that will spot-reduce fat from your stomach, arms, or thighs.

A 2014 study also found that the type of fat you eat matters for visceral belly fat. People who ate extra calories from saturated fat (butter, fatty meats) gained double the visceral fat compared to people who ate extra calories from polyunsaturated fat (fish, nuts, seeds), even though both groups gained the same total weight.

What Can You Learn From Kim Kardashian’s Weight Loss?

Kim had access to the best trainers, chefs, and nutritionists money can buy. Most people do not have those resources. But the methods she used are the same ones that work for everyone.

Here is what the research and her trainers consistently point to.

1. Eat in a calorie deficit to lose fat. Use a simple calculator or app to figure out your daily calories and track your food for at least a few weeks.
2. Eat enough protein. Aim for 1.8 grams per kilogram of body weight per day. This protects your muscle and keeps you full.
3. Strength train 3 to 5 times per week. Focus on big compound movements like squats, deadlifts, lunges, rows, and presses.
4. Walk every day. Shoot for 8,000 to 12,000 steps. This burns calories without triggering hunger or fatigue.
5. Be consistent for months not weeks. Kim trained for years to build her physique. Real results take 3 to 6 months minimum.
6. Sleep 7 to 8 hours per night. Poor sleep increases hunger hormones and reduces the calories you burn through daily movement.
7. Manage stress. High cortisol from stress increases appetite and makes your body store more fat, especially around your belly.

The biggest lesson from Kim’s journey is consistency. Her trainer Senada said the first thing she asks anyone who wants to work with her is how serious they are about it, because commitment is the only way to get results.

FAQ

How long did it take Kim Kardashian to lose her pregnancy weight?

Kim lost about 70 pounds over roughly 6 to 8 months after her first pregnancy. She followed the Atkins 40 diet and trained consistently with a personal trainer during this period.

What is the Atkins 40 diet that Kim followed?

The Atkins 40 diet limits you to 40 grams of net carbs per day. You eat lean protein, healthy fats, and vegetables while cutting out sugar and processed carbs. It puts your body in a state where it burns more fat for energy.

How much does Kim Kardashian’s workout routine cost to follow?

You do not need a celebrity budget. A gym membership runs about $15 to $30 AUD per week. A set of dumbbells for home costs $150 to $400 AUD. Protein powder is about $50 to $80 AUD per month. You can also start with just bodyweight exercises for free.

Is Kim Kardashian’s 16 pound weight loss in 3 weeks safe?

Most health professionals would say no. Losing more than 1 kilogram per week increases the risk of muscle loss and metabolic slowdown. A safe and sustainable rate is 0.5 to 1 kilogram per week for most people.

Does Kim Kardashian do cardio?

Kim does some cardio but her main focus is strength training. She walks daily and includes 2 to 3 interval training sessions per week. Her trainer Senada Greca says cardio is not necessary for weight loss and that strength training delivers better long term results.

How many days a week does Kim train?

Kim trains 4 to 6 days per week, usually starting at 5 or 6 in the morning. Her sessions last about 90 minutes and focus on strength training with supersets and short rest periods.

Can you get Kim Kardashian’s results without a personal trainer?

Yes, but it takes more self-education. Focus on progressive overload, which means gradually increasing the weight or reps you lift over time. Track your workouts, film your form, and follow a structured program. Kim’s trainer Senada suggests focusing on the mind-muscle connection, which means really thinking about and feeling the muscle you are working during each rep.

What supplements does Kim Kardashian use?

Kim has not shared a detailed supplement list publicly, but her trainers emphasize getting nutrition from whole foods first. A good starting point for most people is a quality protein powder ($50 to $80 AUD per month) and possibly creatine monohydrate ($20 to $40 AUD for a 3 month supply), which is the most researched sports supplement in the world.

How important is sleep for weight loss?

Very important. A 2010 study found that dieters who slept a full night lost more than double the amount of fat compared to sleep-deprived dieters eating the same calories. Poor sleep also increases ghrelin (the hunger hormone) and decreases leptin (the fullness hormone), which makes you eat more without realising it.

What is the best diet for weight loss?

Research consistently shows that the best diet is the one you can stick to long term. Meta-analyses of popular diets found they all produced similar results when calories and protein were matched. Low carb, low fat, intermittent fasting, and balanced diets all work. Pick the approach that feels the least restrictive to you and that you can maintain for months and years.

Celebrity weight loss stories often raise questions about the best dietary approach — for instance, is it better to cut carbs or fat for real-world results? The fitness world also has interesting business stories, like why Lululemon is suing Costco over activewear. For a results-driven plan tailored to your body, work with a Maribyrnong personal trainer.