Gyming regularly but not losing weight? Tamannaah Bhatia's trainer shares two simple tips for guaranteed results

If you have been hitting the gym consistently but aren’t seeing any change in your body, Tamannaah Bhatia’s fitness coach, Siddhartha Singh, has advice that could help. In an Instagram video, Singh shared simple strategies that can bring visible results, even for those stuck in a fitness rut.

Why workouts may not be working

Singh says the main reason many gym-goers fail to see results is repetition without progression. “Doing the same weights and reps forever keeps you stuck,” he explains. This common mistake can make months of gym effort feel fruitless.

Tip 1: Progressive overload

The first key to progress, Singh says, is progressive overload. This means gradually increasing the weight you lift or the number of reps you perform. Even small changes, like adding 2.5 kg to your routine or doing one or two more reps, can drive visible changes in your physique.

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Tip 2: Track your lifts
The second strategy is to track your lifts. Singh emphasises that monitoring progress not only motivates but also helps plan weekly increases in weight or repetitions. “When you start tracking your lifts, the proof of progress actually builds motivation,” he notes.

Singh urges gym enthusiasts to take these steps seriously to finally see results. “I’m hopeful that you take these things seriously and get some serious results in the gym,” he concludes in his video.

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Consistency is important, but without the right approach, even regular gym visits may not yield results. Gradually increasing weights and reps and tracking your performance can make your workouts more effective and keep you motivated.

Watch your drinks: Alcohol can quietly add calories

Even with careful meal and workout tracking, many people forget that alcohol can sabotage fitness goals. With the festive season underway, it’s easy to lose track of the calories from a few drinks at parties, Singh warns. “A couple of drinks can sneak in hundreds of calories without you realising,” he explains.

Calories in common drinks
Singh breaks down the numbers for popular drinks. Two pints of beer, he says, contain roughly 200 calories. Spirits like whisky, gin, or vodka—30 to 45 ml each—can add around 200 to 250 calories for two servings. Wine isn’t far behind, with two glasses contributing a similar 200–250 calories. Even moderate drinking, he points out, can quietly add the equivalent of a small meal to your daily intake.

More than just calories
Singh stresses that it’s not only the calorie count that affects progress. “It’s not the calories from alcohol that matter most,” he says. “It’s the choices you make after drinking.” To enjoy alcohol without derailing fitness goals, he advises limiting consumption to two drinks per session, pacing yourself, and drinking plenty of water in between. This approach helps maintain control and prevents alcohol from leading to poor decisions around food or workouts.