Tamannaah Bhatia’s trainer says ‘lose 5–10 kgs in 90 days’; shares 3 simple, healthy habits for sustainable weight loss

Tamannaah Bhatia’s fitness choices often make headlines, and this week her trainer shared a clear, realistic goal many readers will find useful: lose 5–10 kilograms in 90 days by focusing on simple, sustainable habits rather than quick fixes. The guidance, aimed at long-term results rather than crash diets, is practical and evidence-aligned — perfect for anyone who wants change that sticks.

Why the 90-day goal makes sense for sustainable change

Short-term, extreme diets can produce fast results but they’re usually temporary. Setting a 90-day window for losing 5–10 kg lets you create habits instead of shortcuts. A gradual calorie deficit, combined with strength work and recovery, reduces muscle loss and improves metabolic health — which makes it easier to keep weight off after you hit your goal. Tamannaah Bhatia’s team emphasizes this balanced mindset: consistency wins over intensity.

Who’s behind the plan: trainer and approach

Tamannaah Bhatia’s trainer, Siddhartha Singh, outlines the approach: don’t chase magic pills or extreme fasting; instead build three core habits that cover nutrition, movement, and recovery. This triad addresses both energy balance and long-term wellbeing, and mirrors what many sports nutritionists recommend for safe, maintainable weight loss.

Habit 1: Prioritise protein to protect muscle and curb hunger

Eat enough protein at each meal. Singh stresses protein as the cornerstone: it preserves lean muscle during a calorie deficit, boosts satiety, and supports recovery after workouts. Practical steps include choosing lean meats, eggs, dairy or plant-based protein at every meal, and considering a protein supplement on busy days. For example, a simple protein-coffee (a scoop of whey blended with black coffee) can double as a low-effort, high-protein snack — something Tamannaah Bhatia’s trainer has recommended in other quick-tips pieces.

Habit 2: Move consistently — strength first, cardio second

Strength training should be the foundation. Building or keeping muscle raises resting metabolic rate and helps shape the body as weight comes off. Aim for 3–4 sessions per week that mix compound lifts and bodyweight circuits, then add moderate cardio for heart health and extra calorie burn. Tamannaah Bhatia’s own routine — a mix of weights, core work, Pilates and cardio — shows how variety keeps progress steady and motivation high.

Habit 3: Sleep and recovery are non-negotiable

You can’t out-train poor sleep. Recovery — including 7–9 hours of quality sleep, active recovery days, and consistent hydration — supports hormones that govern appetite and fat storage. Singh highlights rest as a pillar: when sleep is compromised, cravings spike and workouts suffer, which undermines any plan to lose 5–10 kg sustainably.

A realistic weekly plan that follows these habits

Here’s a simple week blueprint that follows the trainer’s advice and is easy to adapt:

• Monday: Strength session (full body) + protein-rich meals.
• Tuesday: Low-intensity cardio (30–40 minutes) + deliberate protein intake (eggs, paneer, lentils).
• Wednesday: Strength (focus on lower body) + mobility work.
• Thursday: Active recovery (walking, yoga) + focus on sleep quality.
• Friday: Strength (upper body) + short HIIT finisher if energy allows.
• Saturday: Longer cardio (45–60 minutes) or a sport you enjoy.
• Sunday: Rest or light mobility and planning meals for the week.

This rhythm keeps movement varied and prioritizes strength and recovery — exactly what Tamannaah Bhatia’s trainer recommends for slow, steady weight loss.

What to expect: realistic results and how to measure progress

Losing 5–10 kg in 90 days is achievable for many people if they create a consistent calorie deficit, keep protein high, and maintain strength training. But everybody is different: initial weight, body composition, and medical history matter. Track using multiple markers — body measurements, how clothes feel, strength gains in the gym, and weekly weight trends — rather than fixating on the scale alone. This reduces discouragement and keeps the focus on health improvements that last.

Common mistakes and how to avoid them

• Skipping meals or extreme restriction: leads to bingeing and metabolic slowdown.
• Neglecting strength work: causes muscle loss, which makes long-term weight control harder.
• Ignoring sleep and stress: undermines appetite control and recovery.
  Avoid these traps by following the three core habits and making gradual changes you can keep.

Quick, trainer-approved snack ideas (practical and portable)

If you need a quick energy boost without derailing progress, try:

• Protein coffee (whey + black coffee) — energising and filling.
• Greek yogurt with a handful of nuts.
• Dark chocolate and walnuts (in moderation) for a satisfying treat.

These selections reflect the trainer’s suggestions for snacks that support satiety and performance without excess calories.

Final take: small habits, big difference

Tamannaah Bhatia’s fitness is built on consistency, not extremes. Her trainer’s message is simple and powerful: prioritize protein, commit to strength-based movement, and protect sleep and recovery. If you apply those three habits for 90 days, a sustainable 5–10 kg weight loss is within reach — and, crucially, more likely to stay off. This is modern fitness in a nutshell: practical, habit-driven, and designed for the long haul.

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