Alia Bhatt, a prominent figure in Bollywood, has captivated audiences not only with her acting prowess but also with her remarkable physical transformation. From her early days as a "chubby girl" to her current status as a style icon, and later, her dedication to postpartum fitness, Alia's journey is one of determination and self-awareness.
Early Dreams and a Weighty Challenge
Alia Bhatt harbored aspirations of becoming an actress from a young age. Her dream materialized when she was offered a lead role in Karan Johar’s Student Of The Year at the age of 19. However, securing this role required her to overcome a significant obstacle: her weight. During her audition, Alia was heavier than desired, prompting Karan Johar to set a condition: she needed to lose 20 kilograms within six months to be considered for the part.
This was a difficult moment for Alia, but she channeled her disappointment into motivation. As she confessed, she felt embarrassed by her shape. Instead of feeling sorry for herself, Alia took it as a challenge and was determined to shed weight. Through sheer dedication, she lost 16 kilograms in three months, transforming herself into the "young, hot college girl" that Karan Johar envisioned for the character Shanaya Singhania.
Alia Bhatt’s Workout Routine
Alia Bhatt's workout routine is diverse. It includes altitude training, beach running, swimming, kickboxing, weights, functional and circuit training. Along with this, she also includes the following exercises in her routine:
- Running on the treadmill (for warm up)
- Dumbbell raises
- Push-ups
- Lateral pull-down
- Bicep curls
- Triceps push down
- Crunches
- Back extensions
- Lunges
- Squats
She typically performs 15-20 repetitions of each exercise, completing three sets. Alia frequents the gym three to four times a week and incorporates cardio into her daily routine for 30-40 minutes. In addition to gym workouts, Alia practices yoga regularly for strength and flexibility, with a focus on ashtanga yoga twice a week. She also enjoys dancing, particularly ballet and kathak.
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Diet Plan
Losing weight required Alia to make significant changes to her diet. She gave up her favorite foods and followed a rigid diet plan, focusing on vegetables and chicken while avoiding refined sugar, refined carbs, oily and junk food. She drinks plenty of water. Alia is known to have a weakness for ice cream and sweets.
To manage her cravings and maintain a healthy metabolism, Alia adopted a strategy of eating eight small meals a day, which allowed her to control portion sizes and ensure easy digestion.
A typical day of eating for Alia looks like this:
- Breakfast: Bread toast, cornflakes, a fruit, a bowl of poha, or a vegetable or egg white sandwich, accompanied by a cup of tea or coffee without sugar.
- Mid-morning: A glass of vegetable juice, along with a fruit or an idli with a small bowl of sambhar.
- Lunch: Dal, roti, and some vegetable, cooked with minimal oil.
- Tea-time/mid-evening: A fruit and a cup of tea or coffee, again without sugar.
- Dinner: Roti, vegetables, rice with a bowl of dal, or a piece of chicken breast, cooked with little or no oil.
Alia follows a low-carb, high-protein diet, incorporating fibrous foods like oats, salads, fresh fruits, and yoghurt.
Despite her strict diet, Alia allows herself a "cheat day" once a week, indulging in favorites like noodles, aloo fried cooked by her mother, or chaats. However, she ensures moderation and detoxifies afterward with doodhi juice, sprouts, and lime water.
Post-Pregnancy Weight Loss Journey
Alia Bhatt has garnered attention for her fitness journey after the birth of her daughter, Raha Kapoor. Many praised her for prioritizing her health, while others speculated about unnatural weight loss methods. Alia addressed these rumors, clarifying that she adopted a natural approach.
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In an interview with Vogue India, Alia Bhatt refuted claims of using unnatural methods to lose weight. She emphasized that she couldn't even undergo a wisdom tooth extraction due to breastfeeding restrictions, highlighting her commitment to natural processes. Alia documented parts of her fitness journey on Instagram to counter the misconception that stars resort to unnatural methods.
Alia didn't put pressure on herself to bounce back immediately. Doctors advised her to start heavy workouts 12 weeks after delivery. She also revealed that she was not back to her pre-pregnancy weight.
Alia followed a natural routine during and after her pregnancy, including 15-minute walks and breathing exercises to improve blood flow. Instead of daily weigh-ins, she checked her weight every two weeks. Her mother-in-law, Neetu Kapoor, also made her eat gond ke laddus for six weeks, a traditional Indian practice to regain strength after childbirth.
Alia openly discussed her postpartum weight loss journey on Kareena Kapoor Khan’s talk show, What Women Want. She mentioned that breastfeeding played a crucial role in burning calories. While eating healthy, she avoided strict diets and began working out properly after 12 weeks.
Alia emphasized mindful eating, avoiding overindulgence and sticking to naturally healthy foods.
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Addressing the unrealistic "snapback culture," Alia emphasized self-love and listening to her body. She gradually regained her strength through breathing exercises, walking, and eventually more intense routines after the 12-week mark. Now back in top shape, Alia is preparing for physically demanding roles.
Alia Bhatt reiterated that she relied on natural methods for weight loss. She also clarified that she could only start working out after six weeks postpartum. By 12 weeks, she gradually resumed regular workouts like walking, Pilates, yoga, light cardio, and strength training. Her diet included fresh fruits, vegetables, whole grains, proteins, and gond ke laddus.
She also avoided obsessively checking her weight, opting to weigh herself just once every two weeks. Her goal was not to "snap back" quickly but to heal holistically.
Alia Bhatt spoke against snapback culture, urging new moms to be kind to themselves and let their bodies recover at their own pace.
In July 2023, Alia Bhatt shared a sneak peek into the shooting of the song, Tum Kya Mile from Rocky Aur Rani Kii Prem Kahaani. She had four months to prepare and could only start working out after six weeks postpartum, starting very slow.