Sonam Kapoor, who made her Bollywood debut with the film Saawariya in 2007, quickly became regarded as India’s new fashion icon. However, behind the glamorous stage lights and designer gowns was a young woman secretly battling serious health issues. In a previous interview, the actress revealed that she was diagnosed with polycystic ovary syndrome (PCOS) at the young age of 20. This hormonal disorder affects metabolism, weight, and mental health. On top of that, Sonam also struggled with insulin resistance and borderline type 2 diabetes.
The Pressure of Appearance
As the daughter of renowned actor Anil Kapoor, Sonam grew up in the constant spotlight of the media. Weight gain during her teenage years, largely due to PCOS, made her the target of harsh criticism. She faced ruthless remarks about her appearance even before she could establish her talent. At that time, little was spoken about PCOS, insulin resistance, and the profound impact of hormonal imbalances on women’s bodies. Like many other girls, Sonam believed that eating less and exercising more was the solution to “fixing” her body. “I used to punish myself because my body didn’t meet my expectations. But the more I did that, the more my hormones spiraled out of control,” the actress confessed.
Shifting from ‘Body Punishment’ to Listening to Her Body
As Sonam matured, she altered her perspective. She stopped adhering to extreme diets or exhausting herself with intense workouts. Instead, she delved deeper into understanding nutrition, hormones, and healing from within.
Her diet prioritized balanced, anti-inflammatory, and hormone-supporting meals. She abandoned the extreme low-carb regimen and intermittent fasting, opting instead to eat in a way that stabilized her blood sugar levels. Yoga, walking, adequate sleep, and journaling became integral parts of her lifestyle. “I realized that the more stressed I was about my weight, the more negatively my body reacted. I needed peace to heal,” Sonam shared.
Sonam Kapoor’s post-pregnancy weight gain presented another challenge, but this time, she approached it with a different mindset. Image: Instagram @sonamkapoor
Post-Pregnancy Weight Loss for Health, Not Just Appearance
After giving birth, Sonam once again faced weight gain, fatigue, and joint pain—all consequences of hormonal changes. However, this time, she didn’t rush to regain her pre-pregnancy figure. “I didn’t want to go back to my old shape. I wanted to build a healthy body that could accompany me for the rest of my life,” the actress stated.
During the first half of 2025, she lost over 35 kg gradually and sustainably. Instead of dieting and crash diets, she focused on holistic health: adequate sleep, home-cooked meals with fresh ingredients, gentle exercises, psychological therapy, and meditation.
She eliminated high-glycemic foods like white bread, refined sugar, sodas, and cow’s milk. Instead, her diet was designed following the “anti-insulin spike” principle: consuming ample fiber, clean animal protein, and complex carbs like oatmeal, quinoa, and sweet potatoes. Each meal was crafted to prevent blood sugar spikes, a crucial factor in managing PCOS and insulin resistance.
Sonam’s exercise routine didn’t involve HIIT or intense gym sessions. Instead, it focused on activating the parasympathetic nervous system, improving sleep quality, and reducing cortisol levels—a hormone that contributes to belly fat in women.
Each day, her routine included:
– 30 minutes of morning yoga, primarily Hatha yoga, emphasizing deep breathing and adrenal hormone balance.
– 20 minutes of afternoon brisk walking or light swimming to support natural glucose metabolism without stressing the musculoskeletal system.
– Occasional Pilates and stair climbing to maintain flexibility without exerting pressure on the joints.
“While intense workouts might have led to quicker weight loss, they would have disrupted my hormones. I needed a body that was healthy from the inside out, not just thin,” Sonam explained.
“I realized that the more stressed I was about my weight, the more negatively my body reacted. I needed peace to heal,” Sonam shared as she reflected on her weight loss journey. Image: Instagram @sonamkapoor
Healing the Mind—The Overlooked Foundation of Weight Loss
Sonam revealed that she had struggled with body dysmorphia, a consequence of living in the public eye since she was 17. During her pregnancy and hiatus from the media, she gradually learned to rebuild a positive relationship with her body, separating her self-perception from external judgments.
She no longer viewed weight loss as a form of bodily “compensation” but as a self-empowering choice to optimize her reproductive health, hormones, and mental resilience. This is why she refused to resort to weight-loss injection trends, such as Ozempic, popular in Hollywood: “I didn’t want a quick fix. I wanted a change that could last me a lifetime.”
Dr. Deepa Sharma, an endocrinologist at Kokilaben Hospital in India, commented, “Sonam Kapoor’s journey exemplifies a holistic approach: regulating hormones, reducing systemic inflammation, and balancing sleep. Sustainable weight loss is intricately linked to these hormonal axes.”
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