Alia Bhatt Shares Her Postpartum Weight Loss Secrets: Experts On Best Ways To Lose Pregnancy Weight

Recently, Alia Bhatt, alongside Varun Dhawan, made an appearance in the highly-rated talk show 'Two Much with Kajol and Twinkle'. The 32-year-old actor addressed the intense public focus on her postpartum weight loss following the birth of her daughter, Raha, in November 2022.

How Alia Bhatt Shed The Baby Weight

The actor confirmed that, like many women, she gained a fair amount of weight during pregnancy. However, she explained that she lost weight rapidly after delivery due to a combination of factors: she was eating a clean diet and breastfeeding, which naturally burns a significant number of calories.

 

 

 

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Trolling And Misconceptions

The quick weight loss that followed the birth of her daughter, Raha, led to unexpected backlash as the actor faced online trolling.

Alia recounted the moment she saw a photo of herself online that triggered unnecessary criticism and speculation from users. She recalled comments suggesting she had used an "unnatural process" to shed the kilos or questioning, "Why did she have to lose weight so quickly. It's fine, take your time, Alia." She clarified that the weight loss was natural and resulted from breastfeeding and a clean diet.

We spoke to leading experts in obstetrics, gynaecology and nutrition to provide a complete guide to postpartum weight loss.

Why Do Women Gain Weight During Pregnancy?

Weight gain during pregnancy is a natural and essential physiological process designed to support both the baby's development and the mother's health. It’s a common misconception that all the weight comes from fat.

According to Dr Shilpi Sachdev, Consultant Obstetrics & Gynecology, Apollo Cradle & Children’s Hospital, Moti Nagar, "It's your body’s way of supporting your baby’s growth and preparing for childbirth and breastfeeding."

Pregnancy weight increase comes from several factors. Dr Shaily Sharma, Senior Consultant Gynaecologist, Cloud Nine Hospital said that the baby’s weight, placenta and amniotic fluid are the most direct contributors. “The body stores extra fat to provide energy to the mother for the demands of breastfeeding after delivery.”

Dr Anjana Kalia, Ayurvedic Doctor and Nutritionist, Bloom Clinix emphasised, “Elevated hormone levels, such as progesterone and estrogen, regulate appetite and slow down metabolism to ensure adequate nutrient availability for the baby.”

Dr. Kiran Coelho, Senior Gynaecologist, Lilavati Hospital and Research Centre, Mumbai, notes that a healthy weight gain averages 10–15 kg, which is crucial to lower the risks of complications like intrauterine growth restriction.

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Safe And Sustainable Ways to Lose Postpartum Weight

All experts agree that losing weight after childbirth should be a gradual, safe, and realistic process, not a rushed one. The body needs sufficient time to heal from delivery and adjust to hormonal changes.

1. Focus on Balanced Nutrition

Instead of crash diets or drastic calorie cutting, which can harm recovery and lactation, focus on whole foods. Dr Anjana Kalia advises a balanced diet of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. She added, “It is recommended to drink enough water and avoid processed foods and sugary drinks to aid metabolism and steady weight loss.”

2. Start Gentle Activity

Physical activity should be low-impact and introduced slowly, with a doctor's clearance. Dr Sharma suggests starting with gentle physical activity, like walking or postnatal yoga, a few weeks after delivery.

Dr Coelho specifies that medical clearance is typically given around 6 weeks after a vaginal delivery and 8–10 weeks after a Cesarean delivery, before moving to moderate exercise or strength training.

3. Prioritise Rest and Stress Management

Often overlooked, non-physical factors play a critical role in weight control.

Dr Sachdev highlights that adequate sleep and stress reduction are vital, as disrupted sleep and high cortisol levels can impair weight loss and lead to overeating. “The consensus goal for a healthy, sustainable loss is 0.5–1 kg per week,” she added.

Does Breastfeeding Aid Postpartum Weight Loss?

Breastfeeding is a powerful and natural aid in postpartum weight loss. All specialists confirm that breastfeeding helps in two significant ways:

Calorie Burn: Producing breast milk is an energy-intensive process, which burns approximately 300 to 500 extra calories per day. Dr Kalia notes this naturally helps the body tap into the fat reserves stored during pregnancy.

Uterine Contraction: Breastfeeding stimulates the release of hormones like oxytocin, which helps the uterus contract and return to its pre-pregnancy size faster.

Dr Sachdev cautions, however, that while breastfeeding does support weight loss, mothers must not restrict calories too much, as the body requires sufficient nutrients for milk production and recovery.

Ultimately, while breastfeeding can give you a head start, the long-term success of postpartum weight management lies in combining it with a healthy, balanced diet and regular physical activity. Patience and listening to your body are the most important tools in this beautiful and complex journey.

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