Reduce 10cm waistline in 3 months

Hanoi Vu Thi Lan Anh, 37 years old, reduced her waistline by 10 cm in three months, from 80 cm to 70 cm thanks to the tips of eating slowly, chewing thoroughly and exercising regularly.

Lan Anh is 1.58 m tall, her weight is maintained at 50-52 kg, but her waistline tends to be loose, and fat increases rapidly when eating a lot. As a nutrition coach, she understands that increased belly fat and visceral fat are the first signs of poor metabolism, meaning that the food taken in is not fully processed by the body, a precursor to metabolic diseases and the aging process.

Lan Anh began to change her daily habits to be more active. Instead of riding a motorbike, the woman took advantage of every opportunity to walk, from going to the market, picking up her children, to taking the stairs or sightseeing. She wore comfortable shoes, carried a small bottle of water in her bag, and wore clothes made of natural materials to absorb sweat.

At first, changing this habit made Lan Anh quite tired, so she changed slowly to let her body adapt. The difficulty for women is to maintain dynamism throughout the day while being an introvert, she tends to sit in one place to calm her mind.

In addition to maintaining an active lifestyle, the mother of two has been practicing yoga regularly every morning for three years. In addition, she does 30 minutes of fat-burning cardio exercises every afternoon to make her body feel more comfortable and energetic. Changing her lifestyle, exercising regularly and practicing yoga helped Lan Anh significantly reduce stress after a month.

Lan Anh's slim, well-proportioned figure. Photo: Character provided — Lan Anh's slim, well-proportioned figure. Photo: *Character provided*

Regarding nutrition, Lan Anh supplements healthy foods such as good starch from oats, green beans, mixed rice with cereals... with vegetables and protein. In particular, she learned and created the habit of eating slowly and chewing thoroughly for three months.

"Sometimes I miss it, sometimes I don't, but whenever I remember, I'll do it right away," Lan Anh said, adding that chewing slowly helps her deeply feel the flavor of the food and makes her body feel full longer.

In addition, the woman also focuses on vegetables in all main meals, helping her avoid the feeling of snacking between meals. Lan Anh chooses a variety of foods such as cabbage, chayote, bok choy, and Malabar spinach, adding them to breakfast dishes such as soup, noodles, pho, or preparing them into separate dishes. If she goes out for breakfast, she proactively makes 1-2 servings of vegetables (each serving is the size of a hand) at home, helping her feel full and limit overeating.

"At first, it was a bit confusing, but once I understood how to do it, I felt comfortable and had no problems," Lan Anh said.

In particular, she focuses on drinking water, doing it right after waking up, before and after exercising, and while walking. The woman admits that this is an easy habit but the hardest to change because she often forgets.

"By drinking enough water, I see a clear improvement in my skin, my ability to exercise more persistently, my body is healthier, and my waistline is smaller," said the mother of two. When she doesn't drink water, she chooses to eat water-rich fruits or make smoothies.

Doctor, health coach Phan Thai Tan, founder of the HomeFiT weight loss program, Lan Anh's coach, said chewing food slowly gives the stomach enough time to signal the brain that it is full. This is also a way to limit overeating and increase satisfaction during meals - one of the easy and cheap ways to lose weight. In addition, regular exercise is also proven to help burn significant energy, contributing to weight loss, reducing belly fat, and improving overall health.

After successfully reducing her waistline by 10cm in 3 months, Lan Anh shared that everyone should persevere in their journey to regain their shape and health. Instead of making drastic changes, be patient, "just doing a little better is good enough."

"The trick is to choose a goal to start with, like walking 5 minutes a day. Once you achieve that, start setting bigger goals. After a while, you'll look back and see that you've come a long way, and you'll feel very proud," the woman said.

Thuy Quynh

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