"Game of Thrones" star Emilia Clarke.Jordan Strauss/AP

Emilia Clarke may be fighting for power on "Game of Thrones" as Daenerys Targaryen, but she embraces her trainer and cookbook author James Duigan's approach to health and fitness.

Duigan, the author of "Clean and Lean for Life: The Cookbook," has been giving interviews recently that reveal how the mother of dragons stays in such great shape, as first spotted by The Daily Mail. Here's the approach he takes to keep her fit and make Emilia's kitchen "very happy."

In an interview with Whimm, Duigan advocates for sustainable and realistic healthy eating practices. "The only thing that works is balance," he said. "The minute you begin to weigh your food, count your kilojoules, or beat yourself up for going out for dinner, it's over."

He suggests not fighting your cravings and "making it a battle." Instead, he recommended ditching the diet mentality and focusing on what works for you and your body, a principle he highlights in his book.

Clarke credits it in an Instagram post: "Allow me to introduce the key to my very happy kitchen. This book. And this dude [that] wrote it."

Celebrities like Clarke are always traveling and have packed schedules. This isn't an excuse to not workout it's an opportunity to get creative. "This means that we need to tailor the training to be super-efficient as well as achievable anywhere in the world," Duigan said.

He recommends easy to pack gear like resistance bands when traveling. He's also a fan of lifting weights but notes that they aren't often available. That's when body weight movements requiring no equipment, like planks and push ups, come into play.

Duigan spoke with Healthista about how his workouts are designed to help the body feel good, not push people to injury like some other workout programs. "The pay off of exercise is to energize you and make you feel good, you don't want to be dragging yourself out of a class with a sore knee," he said.

"Let's just say for argument's sake someone wants to lose weight, the best way of doing that is focusing on your health and looking after your body, not punishing and working against it because your body will slow down and hold on."

Cooling down after a workout helps your body recover from your sweat session and allows your muscles to repair. This is often forgotten or pushed aside after finally completing your workout, but you shouldn't be so quick to do so.

"One of the biggest mistakes you can make is to not warm-down after a workout," Duigan said. "A cool down will help to gradually push the lactic acid out of the muscles, whilst allowing the blood to circulate throughout your body and carry important nutrients and oxygen to your muscles and cells and assisting in the growth and repair of muscles."

This tip speaks to Duigan's overall approach to health. Focusing on treating your body with kindness and compassion is refreshing compared to the hard core workouts and strict plans that have been popularized over the years. While this plan might be out of character for Daenerys, Clarke herself seems to be loving it.

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Emilia Clarke's trainer reveals what she does to stay in such great shape - INSIDER

Sharing before and after pictures on Imgur, user clockworkindigo wrote: A lot of you have been asking about what I have done to lose the weight.

My biggest tip is to stop eating just because something tastes good.

For example if you are thinking about having ice cream, think about how you are benefiting from it.

In that case you are not benefiting and it will just make your job harder. Simple thoughts like that go a long way.

Going into specifics, he continued: Also try cutting out most of your carbs and drink lots of water (instead of soda or beer)!

I go to the gym four to five times a week and really pay attention to what I am eating. Eating my body weight in grams of protein, limiting carbs and more healthy fats.

His original post went viral, with hundreds of comments. He then shared an update nine months later and showed his impressive physique.

Explaining how he got such defined abs, he wrote: It is a very hard process and diet is a main factor in seeing good results.

For my cut I did Jim Stoppani's Shortcut to Shred. A six week program that has you doing cardio instead of resting.

This is one of the best feelings. You work so hard for this and to finally see it after the work it is so rewarding.

He also revealed he did not count calories to achieve his dream body, and said: I am doing this to show everyone what a real transformation looks like. I don't count my calories with an app, I estimate each day.

This is to show everyone that it IS possible to make a change for the better and that IT TAKES A LOT OF TIME! You have to be willing to put in the time and be PATIENT!!!

But clockworkindigo also revealed he finds it difficult to accept his size now and struggles with body image.

He shared: There are a lot of days where I will beat myself up and tell myself that I am not getting anywhere.

There are days when I think that I am still overweight and it destroys my confidence. It's very hard on someones mind to go from overweight to an average size.

The man has shared his weight loss story as it has been revealed what you eat before a work out can affect how the body burns fat.

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Weight loss: Man loses over three stone by swapping fizzy drinks for THIS - Express.co.uk

Stars, theyre sort of like us. They cook, they clean, and they dont mind getting their hands dirty. Herewith, we bring you actress and cookbook authorTia Mowry, who also fronts the Cooking Channel showTia Mowry at Homeand who turned up in Lambertville, N.J., to host Dawns 2,000-foot-long table family dinner. Mowry is aa major foodie whos at home behind the stove (and sink), and doesnt let the thought of calorie-ingestion give her panic attacks.

I love comfort food, so its all about making comforting dishes like spaghetti and meatballs, but using turkey because its a leaner meat and adding spinach, Mowry tells Yahoo Style. For me, its about keeping my comfort foods but making healthier alternatives.

As for the kitchen cleanup, Mowrys 6-year-old son, Cree, is no spoiled kid. Shes instructing him to take care of his own mess and not grow up a totally pampered Hollywood child.

Oh yes, honey, not only do I do dishes, but Ive been teaching my 6-year-old to wash out his own plate, says Mowry. When my son is done with his meal, he will take his dishes to the sink and he will wash dishes. He rinses out his plate.

Mowry places a premium on eating healthy while also maintaining her toned body. Like most actors, Mowry watches her diet during the week and exercises daily, doing yoga and spinning. But shes most at home dicing up veggies and feeding her family. Her philosophy is: Keep it simple and dontgo overboard. And sneak in healthy options whenever possible.

I wouldnt survive without a cheat day. Life is too short, and for me, food is pleasure. On weekends, Ill have whatever I want to eat, she says.

On the beauty side of things, Mowry also just debuted a whole new look, which also fits her lifestyle. Her on-trend braids are functional and fun, and came about courtesy of her stylist, Kendra Garvey. It takes her five seconds to get ready in the morning, says Mowry, and makes life that much easier. Plus, it lets her sort of embrace the rainbow hair trend.

My hairstylist said we should add some cool color to my hair, says Mowry. I chose pink and purple because those are my favorite colors. I call this a protection style. I try to keep the heat from my hair. Its also just fun. I can swing my hair back and forth like that.

Good food and great style? Mowry knows how to do life right.

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Tia Mowry on her 5-second style and why she'll never give up comfort foods - Yahoo Food

KYWs Medical Reports Sponsored By Independence Blue CrossBy Dr. Brian McDonough, Medical Editor

PHILADELPHIA (CBS) There was a time when people with diabetes were handled with so-called kid gloves.

The thought at the time was these people were suffering from a metabolic issue and should not exercise too much and need to be particularly careful about injury and other issues. But we have learned over time that a normal lifestyle is the best for patients with diabetes.

In fact one of the key things we have learned is that maintaining a healthy weight and exercising may be one of the best defenses in the battle against the condition.

According to report in the Journal of the American Medical Association, a high amount of exercise and intensity along with a diet plan can actually result in reduction in blood glucose levels among people with Type II or adult onset diabetes.

Many of these patients were able to come off the chronic medications they were taking to treat their diabetes.

It is very important to continue to encourage exercise and not to give up if you have been diagnosed with the condition.

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Report: Diet, Exercise Help Diabetics Maintain Normal Lifestyle - CBS Philly

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Not sure whether to try juicing or low carb? Well youre probably better steering clear from both if you want a trimmer figure.

New research has revealed the most effective diet for achieving and maintaining weight loss and it doesnt even involve milkshakes or skipping meals.

The extensive study by Ticketgum.com quizzed 1,245 slimmers about which diet plan they follow and whether or not it helped them reach their weight loss goal.

It turns out a whopping 83% of people admitting to hitting their slimming target by following the Paleo diet and 89% achieved their goal weight by combining the caveman eating plan with exercise.

20 fat-burning foods that help you lose weight

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Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

Furthermore 67% of people said they maintained their goal weight by sticking to Paleo principles.

The second most effective diet was Slimming World, which helped 78% of people drop pounds, followed by Weight Watchers which worked for 73% of dieters.

On the less successful end of the scale, just 17% of people managed to lose fat with Slim Fast and only 11% got lean by juicing.

We spoke to Paleo diet specialists Keris Marsden and Matt Whitmore, who answered all your burning questions about the prehistoric eating plan.

PH

Speaking exclusively to Daily Star Online, the pair who co-authored The Paleo Primer: A Second Helping explained the principles of eating Paleo.

What is the Paleo diet?

Essentially the Paleo diet or the Paleo-ish diet as we like to call it is a diet based upon predominantly unprocessed foods including meat, poultry, fish, fruit, herbs, vegetables, nuts and seeds.

The principle benefit to favouring these foods is the fact that they're some of the most nutritious foods available to us in terms of vitamins, minerals and antioxidant content, plus these foods have always been the foundation of the human diet.

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

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APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

How can the Paleo diet help you lose weight?

One of the biggest factors is the reduction in processed foods, most of which are loaded with poor quality fats, refined carbohydrates, excess salt and food additives all which make them highly palatable, difficult to portion control and can lead to an energy excess in the body.

Replacing these with natural, nutritious ingredients, especially more vegetables, means your calorie consumption is effortlessly reduced whilst still eating a similar volume of food.

Furthermore the foods emphasised on the paleo diet are loaded with micronutrients that fuel your metabolism including zinc, magnesium, iodine and B vitamins, plus the increase in protein and fibre provide more satiating meals which allows you to increase the gaps between meals and eliminate snacking.

GETTY

Can you drink alcohol on a Paleo diet?

Sure you can with our flexible approach, you can also eat cake or cookies too, the key is moderation.

As the saying goes it's not a diet its a lifestyle and the reality is there are numerous occasions you don't want to be weighed down by restrictions.

You can join in and celebrate birthdays, holidays and meet friends for a few drinks if that's what you enjoy, then just start the following day with a nutritious breakfast and continue your usual tasty, healthy meals.

If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

Do you have to stick to a certain amount of calories per day?

We offer guidance on calories and macronutrients, however, we dont believe in counting calories on a daily basis.

Your calorie consumption is effortlessly reduced whilst still eating a similar volume of food

Educating yourself so you have a better understanding and awareness of foods is essential as this allows you to meet your basic needs and establish healthy portion sizes.

Some people will need to adapt things slightly once in a consistent Paleo-ish routine and possibly increase their protein intake or limit carbohydrates depending upon their body composition and lifestyle.

It's important to note that sleep, exercise, sunlight exposure and stress management play a fundamental role in health and fat loss, we call these maxi-nutrients.

Does the Paleo diet improve your overall health?

The Paleo-ish diet can have an astounding impact on overall health.

The increase in healthy macronutrients plus extra vitamins, minerals and antioxidants improves mood health, enhances energy levels and digestive function.

It also supports a healthy immune system by lowering levels of systemic inflammation in the body and therefore your risk of chronic disease.

Ideally these nutritional changes are implemented alongside increased physical activity, sufficient sleep and a means of supporting mental health with mindfulness and relaxation techniques.

We have helped numerous individuals use the paleo diet as an intervention for type-2 diabetes and other inflammatory driven diseases and achieved great results.

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83% of people lose weight on THIS diet without exercising - Daily Star

Image Source: Getty / Ray Tamarra

Bob Harper is known for his contagious energy, ruthless training tactics, and ability to transform contestants' bodies on The Biggest Loser, but when he suffered a heart attack in February, his life was flipped upside down. Now, Bob, who has recently partnered with Kohl's, is opening up about how much his life has changed, and spoiler alert, it's a lot, so much so that Bob has called it "a metamorphosis."

Being someone who is known for pushing people and going as hard as he can in the gym, Bob has had to slow down his own exercise mentality in ways he never imagined.

"Everything's changed since my heart attack. It's like a metamorphosis; it's self-discovery," he told POPSUGAR. "I was always the CrossFit guy; I was the one that was working out in the gym, just to the point of falling on the ground. And now I'm not really approaching my fitness that way anymore. It feels new."

Bob went on to explain that he's easing his way back into a routine and is doing everything in moderation. He's staying away from lifting "crazy amounts of weight" in order to gain his strength back, and it's a journey that's beyond applause-worthy. And while Bob still loves CrossFit and still does the workouts, he's pulled back on the extreme exertion levels he was doing before his heart attack. He's even opening himself up to new workouts.

"I'm doing a lot of yoga now; I'm doing cycling classes; I'm going to start doing a little bit of running," Bob said. "I'm not needing it to be super explosive all the time."

After his heart attack, Bob abandoned the Paleo lifestyle for the Mediterranean diet, as it's been proven to improve heart health and reduce the risk of a heart attack, stroke, and heart-disease-related death by about 30 percent. But recently, he's moved closer to a vegetarian regimen.

"I've found more balance works for me," Bob said in relation to his diet. "With my health, I have to be aware of fat [levels]. I eat a lot more vegetarian, [and] I've cut out a lot of animal protein." These days, his protein sources come from eggs, Greek yogurt, and the occasional seafood dish.

The celebrity trainer joked that his friends tell him he's "97 percent vegetarian" and he can't help but shrug his shoulders and agree.

As for snacks, his go-to snack these days is carrots and hummus, more specifically the drool-worthy jalapeo hummus from Whole Foods. He's also a sucker for the "forced portion control" of SkinnyPop Popcorn.

Image Source: POPSUGAR Photography / Perri Konecky

For Bob, soda is undoubtedly "a big no" for him. But the mainstay that he had to cut out immediately was Bulletproof coffee, which he used to love. "It was just butter and fat," he said. On his new diet, watching fat intake is key, and it's something his doctors play a part in monitoring.

Not to worry: he's got a stand-in! Bob's a huge fan of LaCroix. Stars, they're just like us! The "addiction is really strong," and we can totally relate. "And I still like my wine," Bob shared; duh.

Bob is the first person who comes to mind when we think of The Biggest Loser, so we were itching to ask him about the show and if after 17 inspiring seasons we'd be getting more. He told us that there have been talks of The Biggest Loser coming back, but probably not anytime soon; "we just need to rest that show a little bit," he said.

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Bob Harper Shares All the Ways His Life Has Changed Following His Heart Attack - POPSUGAR

Kate Upton.Jordan Strauss/AP

Supermodel Kate Upton may be taking on more movie roles, but she is not acting around when she steps into the gym. In a recent interview with Shape, the 25-year-old actress spoke about how she worked her way up to lifting 500-pound weights and stopped looking at the scale.

Here's what she did to change her approach to diet and exercise.

Hip thrusts, sled pulls, and deadlifts are just a few of the exercises Upton's trainer Ben Bruno has her doing. But Upton had to work her way up to lifting heavy weights and wasn't quick to jump onboard.

"When I started training with him, he would say, 'Let's put 500 pounds on the sled,' and I would immediately say, 'I can't do that,'" she told Shape. "So he started standing on the sled so I couldn't see how much weight was on there. Now my attitude has changed completely, and I'm always pushing myself to do more."

And she actually has been pushing more and more weight on the sled, as Bruno posted to Instagram.

"To me, exercise is about working really hard in the gym to be healthy and feel good and confident about my body," she said. "Weight training helps me do that the best. Lifting heavy weights leans you out if you do it the correct way."

She has worked hard to learn how to lift the right way.

Breakfast is the most important meal of the day, especially for Upton who trains earlier on in the day. She likes to eat a lot of protein and calls herself "a female Popeye" because of how much spinach she eats.

"I always have breakfast because I can't do a hard workout if I don't eat," she said. "I usually have eggs and spinach beforehand or an omelet with a bunch of veggies in it and maybe a little feta. If I'm at the gym acting like a badass lifting all those weights, it would be pretty embarrassing if I fainted."

Upton claims that to deal with the pressure of the fashion industry and to have to be a certain weight, she took herself out of the conversation and started focusing on her strength not her size.

"Once I started focusing on being strong and doing weight training, I became the size that I needed to be for modeling," she said. "I changed the battle inside my head to be about strength and having balance in my life instead of fitting into a pair of jeans."

A few of the things Upton mentioned in her interview include wine, french fries, chocolate, chips, cheese, and bread and she definitely isn't into deprivation. While the model likes to stick with healthier options to fuel her everyday, she isn't afraid to indulge occasionally and even eats one "bad" food daily.

"I like to have a little 'bad' every day," she said. "Having a treat makes you feel like it's worth it."

Not only has Upton's confidence been boosted with weight training, but so has her physical strength, appetite, and desire to be a "badass" every day and it's inspiring us, too.

Read more here:
25-year-old supermodel Kate Upton says weightlifting completely changed her body and outlook on fitness - INSIDER

What if I could prescribe a pill that could prevent or treat high blood pressure, diabetes, high cholesterol, heart disease, even depression and dementia? And what if researchers had extensively researched this pill and the result was: ample proof that its effective. On top of that, its practically free and has no bad side effects. As a matter of fact, its only side effects are improved sleep, increased energy, and weight loss.

Actually, folks, this powerful medicine exists. Its real and readily available for everyone. Its called intensive lifestyle change. Its active ingredients are physical activity and drastic improvements in diet, and it works well. Amazingly well. If it were an actual pill, no doubt millions of people would be clamoring for it and some pharmaceutical company would reap massive profits. But heres how you can get it. Intensive lifestyle changes involves knowledge and action which many doctors think is just too difficult to teach, and many patients think is too difficult to do.

Im here to report that intensive lifestyle change is doable, sensible, and essential for good health. Cardiologist Dr. Dean Ornish is a pioneer of intensive lifestyle change. I had the opportunity to hear him speak at the Harvard Medical School Lifestyle Medicine Conference in July. (You can listen to his TED talks here.) Dr. Ornish and his team started researching this program decades ago, and they have consistently found positive results.

So, what exactly that does their program look like? It emphasizes nutrition and exercise, as one would expect, but it also addresses psychological factors like loneliness, isolation, depression, and anger. Why? Because research shows emotional and social health is associated with a reduced risk of disease and premature death. He spoke about the importance (research-proven) of connection, intimacy, and love. He points out that a lot of bad behaviors such as smoking, drinking, and overeating are actually peoples attempts to self-medicate emotional pain.

Heres how it works: nine weeks of nutrition and meal prep instruction on a plant-based, low-refined-carb and low-trans-fat diet, as well as shared meals with the group; recommendation for and guidance in three to five hours of moderate physical activity, along with two or three strength-training sessions per week; stress management, communications skills, and relaxation instruction; and a support group. The goal is for patients to adopt these health-promoting strategies for the rest of their lives.

The overall message for physicians is this: an intensive lifestyle change program wont work if its just ordered by docs, or if patients are expected to engage with it based on threats and warnings. During the course I learned the importance of avoiding guilt, shame, and scare tactics, and getting away from labels such as good or bad. Any lifestyle change has to be meaningful and pleasurable. If its meaningful and pleasurable, people will do it. For these changes to be most effective, people have to want to continue them for the rest of their lives. The physicians job is to act as a coach for the patient, encouraging and guiding their efforts, without judgment.

The Ornish program is just one approach to diet, exercise, and psychological lifestyle changes. Dr. Ornish is honest about this, and he himself points out that many programs emphasize the same things as his does:

He also emphasizes that any increase in physical activity is desirable, and patients can follow the specific recommendations from their physical therapists, doctors, or trainers. And of course, people can use a variety of resources and methods to improve stress management, coping, and communication skills.

Interested in online resources for healthy diet, exercise, and psychological change? Heres some additional reading.

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Intensive lifestyle change: It works, and it's more than diet and exercise - Harvard Health (blog)

Kristina went to the doctor and saw 250 pounds on the scale. That, along with a friend's unexpected death, quitting her job, and getting accepted to her dream graduate school program across the country, inspired her to make a big change so she did! Her weight-loss journey began in March 2014.

She found out about the ketogenic diet, which is basically a low-carb, high-fat diet, on Reddit. After doing a few hours of research, she made the switch. Starting in at around 250 pounds, she's lost 102 pounds so far! Kristina told POPSUGAR, "I first hit 100 pounds down on my 25th birthday (Nov. 4, 2016), and have bounced around a bit since then." She adds that a few stumbles are bound to happen on any weight-loss journey, "but I'm back at it and super close to a new low weight."

When following the ketogenic diet, Kristina's food intake is very low-carb (20 grams of net carbs per day), moderate in protein, and high in fat. She says, "I've counted calories from the beginning as well, because I do best with knowing the caloric value of my foods. Not everyone on keto tracks all their food, but it works for me. Right now I'm trying out new macros and going for high-protein, moderate-fat I want to build muscles! But it's still very low-carb."

Kristina currently practices intermittent fasting, so she eats all her food between 6 a.m. and 12 p.m. every day. She says, "It fits well with my work schedule and I prefer fewer, bigger meals to feel full." In the morning, she drinks an enormous coffee with MCT (medium chain triglycerides) oil, almond milk, half-and-half, and stevia. She eats eggs and bacon, then a huge salad with protein and a fatty dressing for lunch. "And then I'm done for the day! I drink at least a gallon of water a day, but don't snack. I've tried to cut out snacks since the beginning, because I much prefer having a full meal."

You may be surprised to hear that Kristina says, "I started off doing zero exercise, just focusing on my diet. I knew that if I changed too much, too fast, I'd burn out and quit. So for the first year on keto, I did essentially no exercise. I walked to school and took occasional yoga classes on campus, but nothing serious. I first joined a gym a year ago (in 2016, more than two years into keto) to get serious about exercise. I started off doing a lot of cardio, but now I'm focusing on weights. I work out five times a week, alternating days of heavy lifting (I do the StrongLifts 5x5 program) with days of moderate cardio."

Aside from losing over 100 pounds, Kristina is really excited about some nonscale victories, like being able to cross her legs. She also shares, "Fitting easily in an airplane seat with no anxiety was also amazing. Oh, and shopping is a LOT more fun now! I've finally gotten back into single-digit jean sizes for the first time since probably fifth grade I've been fat for a long, long time."

A huge motivator on her journey has been Instagram. Kristina says, "When I first started my weight-loss journey, it was easy to stay motivated because the weight was just falling off me I lost 70 pounds in the first year but things slowed down and got harder after that. When I reached 90 pounds down, I knew I needed something to help me get to 100 lost." So she created an Instagram for motivation ellipticalfragilistic. Kristina says, "I love seeing other people killing it at the gym, or making good food choices, or sharing transformation pictures. So I figured I should too!"

She says a huge key to her success was "making it a habit. Eating low-carb just became . . . what I did. A habit. Same with going to the gym five times a week. It was hard to adjust at first, and there were lots of days that I just wanted to go home and be lazy, but I pushed myself to make it a habit. Now it feels weird NOT to go to the gym! I love the saying that's something like, 'People say motivation doesn't last. Well, neither does bathing. That's why we recommend it daily.' You have to make the choice to commit to it every day."

For #facetofacefriday let's talk about what these pictures AREN'T. So, a lot of times, I get comments saying things like "Beautiful in both," and while those are nice and well-intentioned, they rankle a little - because here's the thing: I don't make or post these to say "Wow look how ugly I was back then," or anything like that. It's just a visual representation of change. I've *always* thought I was pretty. This before pic used to be one of my favorites. I thought I looked damn good! So when I hear "Beautiful in both," I think, 'Yeah, never said I wasn't.' I have never said I was ugly when I was fat. Ever. Because I wasn't! I thought I was hot shit! I am a vain bitch and I always have been I didn't lose weight to be more beautiful. I lost it because I was tired of being uncomfortable in my body. Losing weight isn't just about looks. It's about hard work, dedication, quality of life, and wanting to achieve fucking GOALS. My face is more angular now. More conventionally attractive by society's standards. That's all. I wasn't ugly before. I was just fat. . . . . #weightloss #weightlossjourney #keto #ketoaf #ketogenic #ketogeniclifestyle #ketocommunity #ketosis #ketolife #ketofam #ketogenicdiet #lchf #lowcarbhighfat #eatfatlosefat #losingweightfeelinggreat #extremeweightloss #transformation #weightlossmotivation #weightlosstransformation #beforeandafter #beforeandafterweightloss #beforeandduring #100poundsdown

A post shared by Kristina (@ellipticalifragilistic) on Aug 11, 2017 at 2:27pm PDT

If Kristina has one piece of advice for other people on their own weight-loss journey, it's to "take pictures and measurements! I didn't take my measurements until this year, and I'm still kicking myself about it. Progress pictures are awesome, but having that numerical feedback (that's not the scale) is so helpful."

She also says, "Don't feel like you have to know EVERYTHING when you start. I'm still learning new things about keto now, three years in! Get the basics, and figure it out as you go." And don't feel like you have to make a huge lifestyle change all at once. "You don't need to eat totally clean AND live in the gym AND get a Fitbit AND start juicing AND do a detox, or whatever. Start where you start. That's better than nothing."

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Kristina Dropped 102 Pounds by "Doing Zero Exercise" in the First Year - POPSUGAR

Demi Lovato is all about that fit life. The superfit singer recently launched her #Demi4Fabletics activewear collection, and she took a few minutes to talk with POPSUGAR about her health journey, her routine, and how she uses fitness to take care of her mind, body, and soul.

Demi originally started her fitness routine because she wasn't feeling her best. "I was tired of feeling lethargic and not taking care of my body," she told POPSUGAR. "I decided to change that, so I got a trainer and I started working out." It was a snowball effect from there she now works out over six hours a week, eats exceptionally clean, and feels significantly better than before.

She uses healthy living as a form of self-care and loves what her lifestyle has done for her everyday happiness. "I believe [self-care] is like a pyramid," she said. "There are three things that you need to feel great. There's physical fitness, nutrition, and mental health."

"I think it's important to take care of yourself emotionally and physically, but mainly emotionally, because if you're not taking care of yourself emotionally, your mind can go to dark places. It's important to learn to love yourself for who you are, and accept yourself," she said.

Sundays might be a rest day for Demi, but she's going hard on the other six days a week.

"I work out six days a week and I take Sundays off," she said. "Several days I'll do an hour of cardio, and several days a week I'll do an hour of strength training. On top of that, some days during the week I'll work out for two hours where I'll do an hour of cardio and an hour of MMA, or I'll do an hour of strength training and an hour of MMA but I don't do that every day!"

Demi noted that recently, she started adding more cardio to her routine, and she feels fantastic for it. "I feel like my stamina is up and I'm able to have longer, more rounds when I box and things like that."

But of all the ways she works out, she said, "My favorite workout is ju-jitsu. I love training ju-jitsu. When you're rolling with somebody, you're constantly thinking of defending or attacking moves, so it's kind of meditative in a way, but it's also a great workout when you're training when you're really moving around with somebody."

"I don't eat anything if it doesn't grow or if it doesn't walk," she said, emphasizing her draw to natural, whole foods and a squeaky clean diet. "No processed foods, and not really any refined sugar or flour, but I sometimes treat myself!"

The treats in question? Chocolate and cashews. "I like cashew butter anything with cashews! Cashew milk . . . [and] dark chocolate is really helpful when you have a sweet tooth. I don't eat out at restaurants; I have a nutritionist chef full time so I eat at my house and on the road."

The "Demi uniform" for the gym has three parts and she likes an extra layer to intensify the sweat for each of her workouts. "It's a pair of leggings, sports bra, and a zip-up jacket so I sweat a little more," she said (you'll see a lot of these combos in the Fabletics collection).

We asked what her favorite piece is from the new collection with Fabletics; spoiler, it's the pants in the photo above (Fabletics Jordana Legging, $140). "I love the [legging] with the elastic band around the waist I think it's super chic and sexy." Ditto.

"My favorite part about fitness is the way you feel afterwards," Demi told POPSUGAR. She's noticed a drastic change in her mood and mental health since starting her healthy regimen, so it makes sense that she'd want to keep going.

But even with the best motivation, it can still be challenging to get yourself out of bed for a workout. "Seventy-five percent of the challenge is getting to the gym," she said. "Putting your clothes on, tying your shoes, getting to the gym . . . but once you're there, it's a lot easier."

Here's her advice: "Put on your clothes, do what you gotta do to get there, have some pre-workout or drink coffee . . . whatever it is! And when you're finally at the gym, you owe it to yourself to take care of your body. If you're feeling sluggish or like you don't want to work out, just remember what good it's going to do for your body and how great you're going to feel afterward."

Image Source: Fabletics

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The Secret Behind Demi Lovato's Confidence and Happiness? This Routine - POPSUGAR