Alia Bhatt's fitness trainer reveals how she lost weight naturally, without drugs or surgery: 'She used to be up at 5:00 am…'

Regaining pre-pregnancy fitness can often feel like a steep uphill climb. However, with consistent dedication and the right guidance, new mothers can return to their earlier strength and stamina levels more effectively than they might expect. In an interview with The Indian Express, Alia Bhatt’s longtime fitness coach, Sohrab Khushrushahi, shared an in-depth look at the actress’s journey back to fitness following the birth of her daughter. Describing the Gangubai Kathiawadi star as an exceptionally committed individual, Khushrushahi emphasised that she never compromises on her health and well-being.

He praised Alia’s determination, stating that every training session is approached with full effort. During her pregnancy, the workout plan was carefully adjusted to suit her fluctuating daily energy levels, as no two days are alike for expectant mothers. While there was always a structured program, it was frequently modified to match her condition on a given day. The focus during this period included breathwork, pelvic floor exercises, and strength training—ensuring her body maintained endurance and resilience while prioritising safety.

Pregnancy Workouts Tailored for Comfort and Safety

According to Khushrushahi, training during pregnancy required slowing down the pace without losing the quality of effort. The intention was to keep Alia physically prepared while safeguarding her comfort. Workouts centred on improving breathing capacity, reinforcing pelvic stability, and engaging in strength-based movements to preserve overall muscle tone. These sessions were not about pushing limits but about ensuring long-term health and readiness for postpartum recovery.

"We slowed things down a little to make sure she was always ok. We focused on breath and pelvic floor work with a lot of strength training to make sure we maintained our strength levels..." he said.

Responding to Online Criticism

In a separate Instagram video, Khushrushahi addressed detractors who claimed Alia’s impressive post-pregnancy physique was fabricated or solely a result of celebrity privilege. The video featured Alia weight training under his supervision. Accompanying the clip, Khushrushahi wrote that contrary to the belief that stardom leads to complacency, Alia’s work ethic is precisely what elevates her as a star.

Having trained her for four years, he rejected the misconception that celebrities automatically take things for granted. He explained that Alia trains with the same seriousness as any committed fitness enthusiast—sometimes waking up at 5 a.m. for workouts before enduring a 12-hour filming schedule. Khushrushahi stressed that fame does not eliminate the need for discipline, adding that their shared goal was always to rebuild strength, speed, and endurance without resorting to shortcuts.

Alia’s Own Perspective on Her Transformation

In a 2023 conversation with Vogue, Alia addressed persistent rumours about her weight loss. She dismissed speculation that she had relied on surgery or medication, clarifying that she could not even undergo minor dental procedures, such as wisdom tooth extraction, due to breastfeeding restrictions that prevent the use of anaesthesia.

Alia explained that her work, being highly visual, does require her to maintain a certain appearance for on-screen continuity. However, she refused to place undue pressure on herself after childbirth, choosing instead to feel pride in her body’s accomplishment of delivering her daughter Raha.

Gradual and Sustainable Recovery Plan

Detailing her recovery routine, Alia told Vogue that the first fortnight after childbirth consisted of gentle 15-minute walks and basic breathing exercises. By the three-month mark, she progressed to a balanced mix of workouts—combining walking, Pilates, yoga, light cardio, and resistance training. The aim was steady, sustainable improvement rather than rapid transformation.

Nutrition played an equally significant role in her recovery. Her diet focused on fresh, nutrient-dense foods, portion control, and balanced macronutrients. She included fruits, vegetables, whole grains, and lean proteins, alongside traditional postpartum treats like gond ke laddus, lovingly prepared by her mother-in-law, veteran actor Neetu Kapoor.

The Role of Discipline and Determination

Both Khushrushahi’s observations and Alia’s own account underline the importance of discipline in postpartum recovery. The process required not only physical effort but also mental resilience, patience, and adaptability. For Alia, maintaining a realistic perspective—accepting fluctuations in energy and fitness levels—was essential to avoiding burnout or injury.

Her approach also challenges the perception that celebrity fitness transformations are purely cosmetic or easily achieved. By committing to regular training, mindful nutrition, and a safe progression plan, Alia demonstrated that authentic results are the product of consistent, focused effort.

Looking Ahead in Her Career

On the professional front, Alia is preparing for a significant cinematic reunion. She is set to star alongside her husband and Brahmastra co-actor Ranbir Kapoor, as well as her Raazi co-star Vicky Kaushal, in Sanjay Leela Bhansali’s upcoming project Love & War. Balancing intense film commitments with a disciplined fitness routine, Alia continues to embody the very work ethic that Khushrushahi so often praises—proving that dedication to personal well-being can go hand in hand with professional excellence.