Regain your 'slim waist' 9 months after giving birth.

Hanoi – Once self-conscious about her overweight post-pregnancy figure, 33-year-old Dinh Bao Thoa transformed herself by losing 17 kg and 37 cm from her waistline in nine months after giving birth, thanks to a combination of an eat clean diet and gym workouts.

Thoa, who currently works as a gym trainer, reached 77 kg in early February this year, shortly after giving birth to her first child.

She was advised by everyone to eat a balanced diet so that her baby would receive nutrients from breast milk. "Many breastfeeding mothers advised me to eat whatever I wanted, saying that I would naturally lose weight and become thinner while breastfeeding, so there was no need to worry," Thoa recounted, adding that she didn't restrict any foods because of this.

Six months after giving birth, Thoa gained so much weight that she almost had to borrow her husband's clothes because her waist circumference had reached 103 cm, making her feel insecure and self-conscious, and unwilling to meet anyone. Furthermore, due to her excessive weight, the new mother also suffered from sciatica, making daily activities difficult and painful.

Sciatica is a condition where pain originates in the lower back and gradually radiates down the leg and foot, accompanied by typical symptoms such as sharp, intense pain, tingling, numbness, and weakness. These pains are often caused by herniated discs or bone spurs in the spine that compress nerve fibers.

According to the Mayo Clinic and Harvard Medical School, being overweight or obese can increase the risk of sciatica, and obese individuals who do experience sciatica tend to heal more slowly. This is because body weight puts pressure on the spine and can lead to herniated discs. Even slight weight loss can reduce inflammation and pressure on the spine.

A diet rich in whole grains, fruits, vegetables, fatty fish, and soluble fiber is believed to be very helpful in healing damaged tissue and reducing inflammation.

At the same time, according to experts, the abdominal muscles and back muscles are important factors contributing to spinal stability. Exercise is the main way to prevent or help reduce sciatica pain.

Thoa's waist circumference reached 103 cm after giving birth. Photo: Provided by the subject .

Determined to regain her figure and health, the woman began building a suitable weight-loss diet with the goal of breastfeeding her child. Ultimately, she chose "eat clean" as her go-to approach in her journey to rediscover her ideal body.

"Eat clean" is a diet aimed at improving health, losing weight, maintaining a healthy figure, and focusing on natural foods. The general principle of this diet is to encourage the consumption of more whole foods such as fruits, vegetables, lean meats, whole grains, and healthy fats. At the same time, dieters should limit fast food, processed foods, sweets, and other packaged foods.

For Thoa, she prioritizes low-calorie foods, replacing fast-digesting carbohydrates with slow-digesting ones, and cutting 90% of fried, oily, and heavily seasoned dishes that are too salty or sweet. Additionally, to avoid consuming too many calories, she always keeps a scale at home to weigh the food according to her meal plan before cooking.

Instead of eating three large meals, Thoa divides her food into several smaller meals throughout the day to replenish energy and prevent her body from becoming too hungry, which could lead to overeating at main meals.

Associate Professor Dr. Nguyen Anh Tuan, Head of the Gastroenterology Department at Military Central Hospital 108, stated that dividing meals into smaller portions is a "powerful aid" in achieving an ideal weight. Dividing meals throughout the day helps control hunger, boost metabolism, reduce fat storage, control calorie intake, and maintain stable blood sugar levels.

He also recommended dividing meals into 5-6 smaller meals throughout the day, spaced about 2-3 hours apart. Ensure each meal contains a balanced mix of protein, healthy fats, carbohydrates, and vegetables. Control portion sizes, avoiding overeating at each small meal. Choose high-quality, nutrient-rich foods to ensure adequate nutrition for the body.

Thoa's slim and toned waist after weight loss. Photo: Provided by the subject .

Besides changing her diet, the woman also diligently exercised. As a fitness trainer, Thoa chose to work out at home daily to regain her figure. Initially, she started with light exercises to gradually adapt to the intensity, then increased the intensity gradually according to her body's endurance.

Numerous studies have shown that gym workouts stimulate hormone production, allowing muscles to absorb the necessary amino acids and become firmer. When exercising regularly and with proper technique, the body's metabolism runs more smoothly, and calorie expenditure increases significantly, thus aiding weight loss. Furthermore, gym workouts, and sports in general, improve flexibility and enhance both physical and mental health.

The biggest obstacle for Thoa was her family's worry. Both her mother and mother-in-law feared that weight loss would affect her health and the quality of her breast milk. However, thinking about their disapproving remarks, Thoa was determined to persevere with self-discipline and "reason" with her mother about healthy weight loss.

Thoa's current stunning figure that everyone admires. Photo: Provided by the subject.

Currently, nine months after giving birth, Thoa has lost 17 kg, weighing only 60 kg. Her waist circumference has decreased from 103 cm to 66 cm, becoming slimmer and more toned. Her sciatica pain has subsided, and her health has improved.

Thoa said that losing weight helped her change and rebalance her life. Her work has also become more successful because she can motivate students with her own experience and real-life journey.

She advised everyone that to have a beautiful figure and good health, they should eat scientifically and exercise properly, avoiding extreme weight loss methods such as fasting or taking medication.

"When you protect your health, your health can protect you," Thoa said.

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