Alia Bhatt's Ultimate Secrets to Height, Weight Management, Diet, and Workout Revealed!

Alia Bhatt, a prominent figure in Bollywood, has captivated audiences not only with her acting prowess but also with her dedication to maintaining a healthy and fit lifestyle. From her early days as a "chubby teenager" to her current status as a fitness icon, Alia's journey is an inspiration to many. This article delves into the details of Alia Bhatt's height, weight management strategies, diet plans, and workout routines, offering insights into how she achieves and sustains her impressive physique.

Alia Bhatt's Height and Early Weight Loss Journey

Alia Bhatt made her Bollywood debut at the age of 18 with Student Of The Year. Before landing her first role, Alia weighed about 68 kg, and Karan Johar wanted her to lose about 20 kg. With determination and a positive mindset, she managed to lose 16 kgs in just 3 months.

Dismissing "Unnatural" Weight Loss Rumours

In a 2023 Vogue interview, Alia debunked claims that she had resorted to unnatural methods to shed post-pregnancy weight. She confirmed she worked out six days a week, even during her pregnancy, staying active under expert guidance. Her regime included a mix of yoga, Pilates, and strength training-all focused on long-term well-being over immediate results.

"Many folks are under the impression that individuals who work in the visual medium do unnatural things to their bodies to get back in shape post-delivery. That’s why I felt like it was important to document parts of my fitness journey on Instagram. I didn’t put any pressure on myself.." she said.

Alia Bhatt's Post-Pregnancy Weight Loss Journey

Following the birth of her daughter, Raha Kapoor, Alia Bhatt took a patient, science-based approach to regaining her strength and fitness. Rather than resorting to quick fixes or unsafe methods, Alia emphasized healing and balance. In a 2022 interview with Vogue India, she shared that she refused to jump into intense workouts or deprive her body post-childbirth. She gave herself the necessary time to recover, starting workouts only once cleared by her medical team.

Read also: From Chubby to Bollywood Darling

On June 20, 2025, Alia Bhatt was photographed stepping out of her regular fitness class, effortlessly putting to rest ongoing speculation about a possible second pregnancy. Dressed in sleek black treggings paired with a matching sleeveless crop top that showed off her toned midriff, Alia exuded confidence and radiance. Her minimal makeup and softly tied half-bun hairstyle gave her a naturally glowing look. As she waved cheerfully to the photographers, her visibly toned waistline spoke volumes, leaving no room for further conjecture. Despite fans recently assuming she was expecting again-especially after her appearance at the Cannes Film Festival, where she was seen gently touching her stomach-Alia’s latest outing left no doubt: she’s simply staying fit, not pregnant.

Nutritional Strategy Backed by Science

Alia’s nutritionist, Dr. Siddhant Bhargava, shared that Alia had a clear vision-she wanted her weight management both during and after pregnancy to be scientifically sound yet manageable. The duo worked together to monitor her diet monthly, modifying her intake based on her baby’s development and her own physical condition. This careful monitoring ensured that Alia stayed healthy throughout her motherhood journey, and when the time came to lose weight, her body responded efficiently without shock or strain.

Dr. Bhargava highlighted that it wasn’t an effortless journey, but Alia was well-prepared and committed. Her discipline and awareness helped her navigate postpartum health challenges with confidence and clarity.

Alia Bhatt's Custom Diet Plan in Bulgaria

While in Bulgaria for the movie Brahmastra, Alia worked with Hollywood celebrity nutritionist Angie Kassabie. Kassabie, who's worked with everyone from Arnold Schwarzenegger, Britney Spears, Robert De Niro, Eva Longoria to John Travolta, Lady Gaga and Gerard Butler, gave insight into Alia Bhatt's custom diet plan while she's on the job in Bulgaria.

Kassabie started working with Alia a week after she got to Bulgaria. Alia's someone who is super committed to healthy food, she is mostly vegetarian. She wanted to stay fit, she wanted to get healthy meals, full of all the nutrition her body needs.

Daily Diet Plan

Alia's diet started off with clean food-mainly seafood and vegetables, a little bit of carbs in rice and a bit of protein pasta. Of course, we're having all the fibres in the morning with proteins. We're also giving her desserts on a regular basis-low in carbs, fats, cholesterol and very low in calories-where every piece contains between 160-260 calories. For a couple of days, we go on a detox from time to time, where she has juices that are super good in taste and flush out all the toxins from her body. These help her reduce fat, provide energy and help her achieve her goal weight. We stopped the detox for a couple of days for her birthday-her birthday surprise was a protein-rich, low-fat, low-carb, low-calorie chocolate cake.”

Detox Juices

The detox that we gave Alia is something that I've mixed-it's 100 per cent natural, the juices contain all the nutrients your body needs, it feeds your body on a cellular level and tastes better than a fresh juice. We also have iced mocha and iced coffee which is also superiorly good in taste and a superfood. It has a lot of antioxidants which you need, to flush out all the toxins which you've gained due to stress, from food, from air, from everything we have around us that's negative. These three drinks lessen your appetite, fasten your metabolism, and flush out everything bad from your body. She also eats healthy meals throughout the day. Every day, she gets her coffee, breakfast, lunch, snacks, and at night, she has her juices.

Eating Right at Work

Alia is in good shape. She is someone who works out often and tries to stay fit as much as she can. The goal of every good diet plan and meal is weight loss and having enough energy so you can take all the hours of work, especially in very low temperatures. The body needs a lot of energy in the winter in Bulgaria, which is approximately minus 14 to 15 degrees. We basically gave her all the nutrients to meet her goals, to keep her body fit and drop the couple of kilos she wants to drop.

If she has to be shooting almost all day, there is a lack of time for several meals. If they're not ready in time and they're not nutritious, she wouldn't be able to last throughout several hours of a shoot. Plus, if she doesn't have the right nutrition, the right portions and skips meals, she'd be gaining weight. That's why she knows that it's absolutely wrong to skip meals. On long shoot days, we had to follow a specific nutrition plan including small portions, with heavy and good nutrients that will give her the energy needed shooting. She kept on sipping on detox drinks that are full of fibre, antioxidants and nutrients throughout her whole stay, even when she was having normal meals and not on a diet plan.

Kassabie supply all the meals for Alia throughout the day; that's what I used to do with all the Hollywood celebrities. We provide everything according to your body's needs to drop the extra weight and have enough energy. The main thing [for me] is that they get pleasure from what they eat. In my meals, everything is planned that way, and everything is cooked with a very specific technology where you get the exact taste. Especially the desserts, which are super low in calories and high in good nutritional value and proteins. Sometimes she has five meals, sometimes she has nine meals, sometimes seven, others she has four. It's according to how long her day is, when she starts working and when she stops.

Alia Bhatt’s Weight Loss Diet Plan

Alia Bhatt followed a balanced diet plan with a combination of cardio and strength training exercises during her weight-loss journey. Water and green tea helped boost her metabolism. She avoided consuming carbs and sugar. She consulted a nutritionist to plan her meals and monitor her calorie intake. She loves to eat and never misses a chance to have anything sweet. She loves Pooja Dhingra’s Le 15 Patisserie and Chef Kelvin Cheung’s delectable cakes.

She said, “I was put on to a personal fitness instructor, who put me on a diet. She focuses on healthy eating and a balanced diet and consumes 6-8 meals. Alia tries to consume a protein-rich diet that includes healthy fats, veggies, fruits, and fresh fruit juices in her diet. Interestingly, a study has scientifically proven the importance of a balanced diet for physical, mental, and metabolic well-being. A balanced diet can aid in weight management, improve cardiovascular health, enhance cognitive function, prevent chronic diseases, and promote healthy aging (1). Alia Bhatt’s weight loss diet and nutrition plan, backed by science, is quite easy to follow without starving oneself. She revealed in an interview, “I make it a point to have eight meals a day. That way, I can limit my portion sizes and food gets digested easily. This diet has worked for me.”

Here’s Alia Bhatt’s diet plan:

Breakfast: A hot cup of herbal tea or coffee without sugar + a bowl of vegetable poha or an egg white sandwich. In fact, a study found that regular consumption of tea and coffee can promote weight loss. This observation suggests that these beverages can play a key role in long-term weight management when combined with a healthy diet and lifestyle (2). Further, consuming low-calorie and high-fiber foods or starting a day with protein can enhance satiety, suppress short-term food cravings, and lead to weight loss (3).
Mid-Morning: A bowl of fruit (mostly papaya) or one idli with a bowl of sambar. Fruits are low in calories and high in fiber which can help in weight control. Papaya, in particular, makes for a great mid-morning snack. A study has highlighted that papaya is a low-caloric, nutrient-dense fruit that can help to improve digestion, has hydrating properties, can reduce satiety, and thus lower the overall caloric intake to supplement weight loss efforts (4). Idli and sambar can maintain energy levels throughout the day and aid in weight loss by increasing satiety.
Lunch: 1 roti without ghee + lots of vegetables + 1 cup daal + curd or vegetable quinoa with chicken. Thus, the combination can provide a healthy intake of carbohydrates, proteins, and fat, leading to better weight management. Moreover, it has been observed that low-fat and low-carbohydrate diets are quite effective in reducing weight loss, similar to other dietary patterns that result in caloric restriction without eliminating specific food groups (5). Further, quinoa and vegetables make for a diet rich in protein and fiber that can boost metabolism and help to increase satiety (6). Also, dietary protein supplements such as chicken can support muscle maintenance and help in weight management (7).
Evening Snack: A cup of sugar-free tea or coffee + 1 one idli with a bowl of sambar
Dinner: 1 roti without ghee + a bowl of vegetables + 1 cup daal and occasionally a grilled chicken breast.

Additional Diet Tips

Acai berries are also a part of her breakfast diet.
She munches on nutritious snacks like peanuts and makhana (fox nuts).
Alia unwinds with a glass of milk before retiring to bed.
She ensures that she eats her last meal of the day at least two hours before going to bed.

Alia Bhatt's Fitness Routine

Alia Bhatt practices various forms of fitness, which help her in toning her muscles, losing weight, or enhancing her curves, as and when the she requires. She trains with celebrity trainer Yasmin Karachiwala and is a self-proclaimed Pilates girl.

Workouts & Exercises

Body weight exercises: Body weight exercises like push-ups, pull-ups, squats, lunges etc. help you build strength and tone your muscles without any kind of equipment, and therefore, you can do them anywhere.
Pilates: Bhatt told Vogue in an interview that she joined celebrity trainer Yasmin Karachiwala’s Pilates classes to work on her curves for a bikini scene in Shaandaar. It’s a form of workout that focuses on low-impact flexibility, and building muscular and core strength.
Aerial Pilates: This is like Pilates, except way tougher. Aerial Pilates are typically done a few feet off the ground on an aerial silk or a hammock.
Weight training: According to her trainer Khushrushahi, Bhatt was not practicing weight training up until early this year. Some of the other weight training exercises she does are deadlifts, lat pulldown and more.
Core workouts: Nothing works your abs like a good core workout. Out of all the ab workouts, like crunches, mountain climbers, leg raises etc., planks are the universal favourite. They not only make your core stronger, but also help you get a flatter stomach and rock-solid abs.

Integrating Cardio, Strength Training, Yoga, and Pilates

Alia Bhatt adds yoga into her fitness routine, putting the importance of mental well-being alongside physical health. Yoga promotes relaxation, reduces stress, and enhances flexibility. Practising poses such as downward dog, tree pose, and child's pose can help improve balance and mental clarity. Alia's approach to fitness serves as a reminder to integrate relaxation techniques into our daily lives.

To follow in Alia's footsteps, incorporate at least 30 minutes of cardio into your daily routine. Strength training is another aspect of Alia's workout routine. Recently, she shared a video of herself performing weighted hip thrusts with a barbell, demonstrating her commitment to building lower body strength. Hip thrusts target the gluteal muscles and hamstrings, improving hip extension and overall lower body strength. To perform this exercise correctly, start with a lighter weight and ensure proper form by keeping our back straight and engaging our core. We all should know: Pilates are for core stability. Pilates plays a significant role in Alia Bhatt's fitness regime, helping her maintain flexibility and core stability. Pilates is an excellent way to improve overall body alignment and muscle tone. Beginners can start with basic mat exercises and gradually progress to more advanced movements using equipment like the Reformer.

Tips for Achieving Alia Bhatt's Fitness Level

To achieve a fitness level similar to Alia Bhatt's, consistency and variety are key. Here are a few tips:

Add different forms of exercise, such as cardio, strength training, and flexibility exercises, to keep our routine balanced and interesting.
Aim for at least 150 minutes of aerobic activity or 75 minutes of vigorous activity per week.
Pay attention to your body's signals and avoid overexertion.
Any diet you follow should contain nutrient-dense and organic foods.
Portion control is the key.
Do not skip breakfast.
Include a protein source in every meal.
Consume healthy fats like nuts, avocado, olive oil, and avocado oil.
Do what you like to do and drive the stress away.
Always start your day with a detox drink.
Avoid late night snacking.
Consume freshly pressed fruit/vegetable juice to ensure hydration.
Sleep early and get up early.

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