Breaking her own 100-metre sprint records and losing 23 kilos in the process, Neha Dhupia chronicles guiding principles that helped her tackle post-partum weight gain.
Neha Dhupia hops on a call with us at the end of a rather busy day. It began with a flight that took her to Delhi for a professional commitment and concluded with an interaction with a friend later that evening. She tells us that she will embark on a road trip the next morning, “driving to Chandigarh for work.” Her morning ritual involves waking up at 7 am, checking on her kids, and hitting the gym. If the gym isn’t adequate, she opts for a quick five-kilometre run.
“It’s not about ‘getting the workout out of the way.’ It’s about knowing that you’ve started your day by looking after yourself. That’s a really big thing,” Neha emphasizes. Over the past year, Neha has been particularly vocal about physical well-being, a commitment that has helped her shed 23 kilos. Unlike many who rush through post-partum weight loss, Neha’s approach has been more of a slow and steady marathon.
“Forget comparing myself with others, I’ve stopped comparing myself with how I was a few years ago,” she says. Her training with intention has led to noticeable improvements in her fitness levels. “The more I push, the more I can push,” she adds, speaking proudly about achieving fitness milestones, including “clocking my personal best on 100-metre sprints after giving birth to two children.”
The key to these achievements, she says, is being in tune with her body. “There are days when you feel powerful and able enough to conquer the world. And then there may be days when you feel exhausted. You must have a conversation with your body each day because a fitness routine has to be part of your life.”
However, her personalized training approach is anything but lenient. “If I perform 10 bouts of 100-metre sprints, which amounts to one kilometre, people may find that insufficient. But to complete that kilometre, I undergo a 30-minute warm-up session, a 40-minute session of core-strengthening exercises, and a stretching leg that goes on for 20 minutes,” Neha explains.
She continues, “When my trainer asks me to sprint, I give it my all. And it makes the process worth it. For the next two days, I rest, and may spend the following two weeks simply running seven kilometres each day. People ask me how I manage to run in the rain. I actually wait for the downpour so that I can put on my hoodie and run. You have to be mindful of how your body reacts to weather conditions.”
Neha practices running, strength training, and yoga, clocking three sessions of each format per week. This dedication results in nine exercise routines each week, no small feat for a mother of two. Despite the demanding schedule, she emphasizes, “If I can make time to train this much, I give myself a pat on the back.”
Her social life has understandably taken a back seat. “I don’t fear leaving a party at 10 pm because I need to go back to my kids,” she notes.
. Still, she enjoys fitness sessions with friends. “Perhaps that’s why I get along well with Soha [Ali Khan]. We hang out over a yoga session.”
Transitioning from social conversations at the gym to solitary workouts, Dhupia now exercises with a laser focus. “I set daily goals and push myself more. If my yoga teacher suggests doing 15 suryanamaskars, I’ll say, no sir, let’s do 25. I want to do each one with intention.”
Her path has not been without challenges. She recalls feeling “heartbroken” when she first stepped on the track post-delivery. “I have previously done six to eight half marathons. But post-delivery, I had gained a lot of weight. While attempting a run, my legs wouldn’t move as freely, and my knees would crumble.”
Yet, she’s worked hard and sees a significant change in her form. “The hardest part isn’t running fast or deciding what time you must train. The hardest part is to simply show up,” Dhupia advises those struggling with post-partum fitness. “Things get better over time, especially when the kids grow up. Before my kids wake up, I finish my first yoga session. I need to emphasize that mothers need eight hours of sleep. If you are well-rested, you can train better.”
Having a supportive partner is also advantageous. “When we are on vacation, Angad [Bedi, husband] and I wake up early and hit the gym before our kids can even reach the breakfast table. Like me, he doesn’t consume gluten or sugar. We simply have different kinds of tea instead.”
Neha’s message to mothers is clear: give yourself the time you need to return to routine. “Once you think you are ready, get up and show up each day. You won’t see results every day; there will be days when you indulge in emotional eating or skip a session, but don’t let that dictate your actions thereafter.”
In an industry where quick fixes like semaglutides are speculated to be widespread, Neha stands firm. She says she would “never put it in my body.” While open to conversations around its use, for her, it’s a clear no. “It’s not for me.”
Neha Dhupia’s journey is not just about physical transformation but also about resilience, understanding, and setting a foundation for a balanced life. Her commitment stands as an inspiring testament for all, especially mothers navigating post-partum changes.
