‘I don’t have any expensive gym trainers, diets being given to me’: How Gauahar Khan, pregnant with second child, transformed herself after first pregnancy | Fitness News

Gauahar Khan, who recently announced her second pregnancy, opened up about her weight loss journey, addressing criticism she faced for sharing her progress post-pregnancy. Appearing on Red FM Podcasts, she revealed that her transformation was achieved through self-research rather than expensive trainers or customised diets. “You know a lot of people actually told me, ‘kyun dikha rahi ho ke weight loss kiya hai? Kyun dikha rahi ho ke itna kam kar diya hai? Doosri auraton ke baare mein socho. Jo hum nahi kar paa rahi hai, tumhaare paas bahut gym trainers hai aur tumhare paas bahut’… aise bhi comments aate hain (‘Why are you showing that you’ve lost weight? Why are you showing that you’ve reduced so much? Think about other women. The things we can’t do, you have so many gym trainers and you have so many’… comments like these also come).”
She continued, “No, I don’t have any expensive gym trainers, I don’t have any diets being given to me.”  Her message emphasised the importance of finding what works for oneself and dismissed the idea that weight loss requires extravagant resources. “Aapko apne khud ke liye apna muh zip karna hai, aapko sahi apna research karna hai jo ke maine kiya (You need to zip your mouth for yourself, you need to do proper research, which I have done).”

Her perspective sheds light on body image, societal expectations, and the role of individual effort in achieving fitness goals. 
Story continues below this ad

Dr Vajalla Shravani, fitness consultant and pilates trainer at Tone 30 Pilates, tells , “Fitness is deeply personal, and Gauahar Khan’s approach reminds us of the importance of research, self-motivation, and inclusivity. focusing on realic goals, fostering a supportive community, and prioritising health over appearances, anyone can embark on a fulfilling fitness journey. True transformation begins with understanding oneself and committing to a balanced, informed path.”
Key steps for someone to conduct safe and effective research for their weight loss or fitness journey
According to Dr Shravani, one can take the following steps:
Consult Trusted Sources: Rely on evidence-based resources like studies published in The Journal of Nutrition or American Journal of Clinical Nutrition. Avoid blindly following social media trends that lack scientific backing.
Understand Your Body: Use tools like body composition analyses to determine your unique needs for calories, macronutrients, and activity levels.Story continues below this ad
Evaluate Long-Term Sustainability: Research diets and workouts that are sustainable. For example, instead of extreme diets, opt for approaches like balanced calorie deficits or gradual habit changes.
Seek Professional Guidance: While Gauahar emphasises personal research, consulting a licensed nutrition or fitness coach can provide tailored recommendations.
Test and Adapt: Experiment with safe, small changes and monitor how your body responds. Track energy levels, weight trends, and mental health to ensure the approach is effective.
To start, setting clear goals — both short-term and long-term — such as improving stamina or reducing stress, helps provide direction and purpose. (Source: Freepik)
Role of self-motivation in achieving health and fitness goals
Dr Shravani notes, “Self-motivation is often the backbone of sustainable fitness journeys, particularly for those navigating it independently. To start, setting clear goals — both short-term and long-term — such as improving stamina or reducing stress, helps provide direction and purpose. Reflecting on your ‘why,’ whether it’s feeling more energetic, reducing health risks, or building confidence, strengthens intrinsic motivations. Leveraging free resources, like fitness apps, online videos, and community programs, ensures you can access guidance without spending heavily.”Story continues below this ad
Celebrating small wins, like completing a week of consent exercise, is essential to maintain momentum. It’s also important to stay flexible and adapt your plans based on what works best for you, recognising that progress isn’t always linear.