Alia Bhatt has always been vocal about fitness and self-care, and after giving birth to her daughter Raha, she made sure to approach postpartum weight loss in a sustainable way. In an old conversation with Kareena Kapoor Khan on What Women Want, Alia dismissed the idea of extreme dieting or punishing workouts and instead credited a balanced approach, along with breastfeeding, for her transformation.
She shared, “It was not easy, of course. Nothing is easy. But honestly… while I was doing everything like eating healthy, I was still feeding. I was breastfeeding for a very long time, so I couldn’t go on some crazy strict diet or anything like that. And I could only start working out properly after 12 weeks. Breastfeeding actually makes you burn a lot of calories, that I think did half of it.”
The actor has consistently spoken about taking a gradual approach to fitness. In July 2023, she gave fans a behind-the-scenes look at the making of Tum Kya Mile from Rocky Aur Rani Kii Prem Kahaani. “This is the first thing I was shooting after giving birth and I had to go back to Rani shape. I had four months to prep. We have two weeks to the song and I was able to only start working out after six weeks post-partum, and we started very slow. We had a very large goal to reach but we had to do it safely.”
Amid rumours of taking shortcuts for weight loss, Alia firmly denied using medications like Ozempic or undergoing cosmetic procedures. Speaking to Vogue India, she said, “I know everyone believes that I lost weight unnaturally but the truth is that I can’t even get my wisdom tooth extracted at the moment since I’m breastfeeding and can’t be given anaesthesia… I did everything naturally, both during and post-pregnancy. I started going on 15-minute walks and doing breathing exercises as it improves blood flow… I avoided checking my weight every day like many people do when they work out religiously.”
So, how does breastfeeding contribute to postpartum weight loss, and are there other metabolic changes new mothers should be aware of?
Dr Uthra R, senior consultant, Obstetrics and Gynaecology at Dhee Hospitals, tells indianexpress.com, “Breastfeeding can significantly aid postpartum weight loss, but its effects vary from person to person. According to a 2020 review published in Nutrients, lactation increases daily energy expenditure by about 450–500 kcal, as the body mobilises fat stores to produce breast milk. This natural process can gradually contribute to weight loss, especially in the first 3 to 6 months postpartum.”
However, she adds that it’s not a guaranteed method for everyone. The hormone prolactin, which drives milk production, also increases appetite, and some mothers may find themselves consuming more calories than they’re burning.
Beyond breastfeeding, postpartum women experience several metabolic and hormonal changes — a drop in pregnancy hormones like progesterone and oestrogen, alongside elevated cortisol levels due to sleep deprivation and stress. These fluctuations can impact weight retention and fat distribution. It’s important for new mothers to understand that the body needs time to recalibrate post-pregnancy, and recovery doesn’t follow a universal timeline.
Differentiating between healthy postpartum weight loss and the societal pressure to ‘bounce back’ quickly
According to Dr Uthra R, healthy postpartum weight loss should prioritise function and well-being over appearance, focusing on healing, restoring energy, and supporting hormonal balance. However, societal pressure to ‘bounce back’ often promotes rapid weight loss at the expense of physical and emotional health. “Red flags of unhealthy pressure include obsessively tracking weight, skipping meals, overexercising, and feeling guilt about body changes. Encouragingly, a 2019 Body Image Journal study found that postpartum body satisfaction is more closely linked to self-compassion and social support than physical changes,” she concludes.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
