Hanoi Once self-conscious about her overweight body after giving birth, Dinh Bao Thoa, 33 years old, "transformed" thanks to losing 17 kg and 37 cm waistline after 9 months of giving birth by combining clean eating and gym.
Thoa, currently a gym trainer, reached 77 kg in early February this year, after giving birth to her first child.
She was advised by everyone to eat well so that her baby could get nutrients from breast milk. "Many mothers advise that you should eat as much as you want, that your baby will naturally lose weight when breastfeeding, so there is no need to worry," Thoa said, adding that she did not abstain from any food.
6 months after giving birth, Thoa gained weight, almost had to borrow her husband's clothes to wear because her waist had reached 103 cm, making her self-conscious and not wanting to meet anyone. In addition, because of her overweight body, the new mother also suffered from sciatica, making daily activities difficult and painful.
Sciatica is a condition in which pain appears in the lower back, then gradually spreads down the legs and feet, with typical symptoms such as: sharp pain, severe pain, tingling, numbness... This pain often occurs due to herniated discs or spinal bone spurs that compress the nerve fiber bundle.
According to the Mayo Clinic and Harvard Medical School, being overweight or obese can increase your risk of sciatica, and obese people who do have sciatica tend to heal more slowly. This is because extra weight puts pressure on the spine and can lead to herniated discs. Even modest weight loss can reduce inflammation and pressure on the spine.
A diet rich in whole grains, fruits, vegetables, fatty fish, and soluble fiber is thought to be 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 the stability of the spine. Exercise is the main way to prevent or help relieve sciatica.
Thoa's flabby belly measuring up to 103 cm after giving birth. Photo: Character provided
Determined to regain her figure and health, the woman began to build a suitable weight loss diet, with the goal of breastfeeding her child. Finally, she chose "eat clean" to stick with in her journey to regain her figure.
"Eat clean" is a diet with the purpose of being healthy, losing weight, maintaining a good figure and focusing on using 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, the eater needs to limit fast food, processed foods, sweets and other packaged foods.
For Thoa, she prioritizes choosing low-calorie foods, replacing fast starch with slow starch..., cutting 90% of fried, greasy and spicy dishes such as too salty or sweet. In addition, to avoid consuming too many calories, she always keeps a scale in the house to help weigh the right amount of food according to the menu before cooking.
Thoa does not eat 3 large meals but divides them into many small meals during the day to replenish energy, avoiding the body being too hungry, leading to eating a lot at the main meal.
Associate Professor, Dr. Nguyen Anh Tuan, Head of the Department of Gastroenterology, 108 Central Military Hospital, said that dividing your meals into smaller portions is a "powerful assistant" to help you achieve your ideal weight. Dividing your meals throughout the day helps control hunger, increase metabolism, reduce fat storage, control calories and maintain stable blood sugar levels.
He also recommends dividing meals into 5-6 small meals a day, with a gap of about 2-3 hours between each meal. Make sure the small meals contain balanced ingredients such as protein, healthy fats, carbohydrates and green vegetables. Control the size of the food portions, avoid eating too much in each small meal. Choose quality and nutrient-rich foods to ensure adequate nutrition for the body.
Thoa's slim, toned waist after losing weight. Photo: Character provided
In addition to changing her diet, the woman also works out diligently. As a trainer, Thoa chose to work out at home every day to get back in shape. At first, she did light exercises to gradually adapt to the intensity of the workout, then gradually increased it according to her body's endurance.
Many studies have shown that gym exercises stimulate hormone production, so that muscles can absorb the necessary amount of amino acids and become firmer. When practicing gym regularly and with the right technique, the body's metabolism runs more smoothly, while the amount of calories burned increases significantly, thereby helping to lose weight. At the same time, going to the gym in particular and exercising in general helps the body to be flexible, improving both physical and mental health.
The biggest obstacle for women is the anxiety of their families. Thoa's mother and mother-in-law are both afraid that losing weight will affect her health and the quality of her breast milk. However, thinking about the scornful words, Thoa is determined to persevere in disciplining herself and "ideologically working" with her mother about healthy weight loss.
Thoa's current "fascinating" figure. Photo: Character provided
Now, after 9 months of giving birth, Thoa has lost 17 kg, down to 60 kg. Her waistline has gone from 103 cm to 66 cm, slimmer, firmer, her sciatica pain has been overcome, and her health has improved.
Thoa said that losing weight has helped her change and balance her life. Her work has also become more and more favorable thanks to being able to motivate students with her own experiences and real-life journey.
She advises everyone to have a beautiful body and good health, to eat scientifically and exercise properly, and to avoid losing weight by extreme methods such as fasting and taking medicine.
"When you protect your health, your health can protect you," Thoa said.
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