Sara Ali Khan’s dramatic weight loss journey has been an inspiration for many, particularly for those dealing with health challenges such as PCOS. From weighing 96 kg during her college years to reaching 51 kg before entering the film industry, the actress made a remarkable transformation through consistent effort, lifestyle changes, and a strong sense of purpose.
In interviews, Sara has been candid about her struggle with obesity and polycystic ovary syndrome (PCOS), a condition that causes hormonal imbalances and makes weight loss particularly difficult. The issue was compounded by emotional eating and unhealthy habits developed during her teenage years. At one point, she recalled joking about her weight, saying she was so heavy she would “break the weighing scale.”
Her passion for acting and desire to work in films played a major role in her decision to adopt a healthier lifestyle. She shared that filmmaker Karan Johar, who wanted to cast her, encouraged her to lose a significant amount of weight before entering the industry.
Diet Plan: No Sugar, No Milk, No Processed Carbs
Sara took a disciplined approach to food. She eliminated sugar, dairy, and processed carbohydrates from her diet. Following a low-carb, high-protein plan, she kept her carbohydrate intake limited to one meal a day—usually lunch—and relied on protein-rich meals and fiber-packed whole fruits to keep herself full. Her mornings often started with green tea or lemon-honey water, and she included homemade detox drinks like coriander and cumin water in her routine.
Green smoothies made from vegetables and fruits were a regular part of her meals. Despite being a self-confessed foodie, she made long-term changes to her diet to ensure sustained results.
Exercise Routine: Cardio, Strength Training, and Pilates
Sara followed a rigorous workout regime that included cardio activities such as cycling, running, and functional training, along with strength training exercises. She also incorporated Pilates, yoga, and dance to keep her sessions varied and engaging. On certain days, she would train for more than an hour, making exercise an essential part of her lifestyle.Even after reaching her target weight, Sara emphasized that maintaining fitness is an ongoing process. She mentioned that her weight continues to fluctuate due to her PCOS, and she must stay vigilant about her eating habits and fitness regime.Managing PCOS and Mental Health
Sara has often spoken about how losing weight helped her not just physically, but mentally as well. PCOS management required her to stay consistent with her lifestyle, and she credited regular exercise and a clean diet for improving her hormonal health. She pointed out that what one eats doesn’t just affect appearance—it impacts internal balance and overall well-being too.
One of the key lessons Sara shared was the importance of discipline and consistency. She stressed that unless one is regular with both diet and workouts, it is difficult to see real results. Even today, she continues to be cautious, especially when her weight approaches 60 kg, as she notices visible changes in her body and health.