Mother of 2 reduces waistline by 22cm thanks to calorie deficit

Nam Dinh Following the principle of calorie deficit combined with clean eating and exercising at home, Nguyen Thi Ngoc, 26 years old, lost 13 kg and 22 cm waist in more than 4 months.

Ngoc, who currently works in photo editing (photoshop), is more confident and comfortable after successfully losing weight. "Having a slim figure also helps me easily choose outfits that I never dared to wear before," Ngoc said.

Earlier this year, the woman gave birth to her second child, weighing 60 kg, with a flabby body and lacking vitality compared to her height of 1.52 m.

Ngoc's flabby body after giving birth. Photo: Character provided — Ngoc's flabby body after giving birth. Photo: *Character provided*

Being a beauty lover, Ngoc decided to change to regain her health and confidence. When her baby was 3 months old, she started her journey to lose weight and regain her figure.

Ngoc does not follow a fixed diet but focuses on reducing the amount of calories taken into the body. According to experts, one of the most important factors in weight loss is a calorie deficit, meaning the amount of calories taken into the body must be less than or equal to the amount of calories consumed. Calories taken into the body (calories in) a day include food and drinks. Calories consumed (calories out) are the process of metabolism, normal activities (including breathing or sleeping) and exercise.

In addition to eating a calorie deficit, the woman also combines "eating clean" to choose healthy foods with simpler cooking methods, but still flexible every day. According to her, this way of eating is easy to apply, not difficult to follow, suitable for long-term maintenance and can eat many of her favorite dishes, just need to pay attention to calories.

"I don't follow any specific menu, I mainly avoid milk tea or overly sweet dishes and drink 2 to 3 liters of filtered water every day," said the mother of two.

Ngoc chooses to eat a complete diet so that losing weight does not affect the breastfeeding process. Every day, she still regularly pumps 960 ml of milk, and her baby grows up healthy thanks to the nutritious and abundant source of breast milk.

Doctor Do Thi Ngoc Diep, President of the Ho Chi Minh City Nutrition Association, also said that a proper and complete diet includes 6 groups of nutrients: protein, fat, starch, vegetables, fruits, milk and dairy products. The body is healthy when it balances and fully supplements the above groups of nutrients.

If you follow an unscientific diet, such as cutting out one of the six groups of substances, it can lead to immediate consequences, including fatigue, hypoglycemia, and fainting. In addition, this action also has many potential long-term consequences, leading to vitamin and mineral deficiencies in the body and a weakened immune system.

Ngoc comfortably wears her favorite clothes after losing weight. Photo: Character provided — Ngoc comfortably wears her favorite clothes after losing weight. Photo: *Character provided*

In addition to eating, Ngoc also combines exercise at home to make the metabolism and fat burning process more effective. The woman chooses to combine gym, aerobics and zumba to get back in shape. Every week, she divides her workout schedule into 6 days with 3 upper body sessions and 3 lower body sessions alternating. On light exercise days, the woman will alternate between zumba or aerobics at the end of each gym session.

Gym is a sport that has been proven to help develop and improve muscle flexibility effectively. Many studies have shown that gym is also beneficial for bones such as increasing strength, reducing the risk of fractures as well as sports-related injuries. However, people need to practice correctly, have their own exercises and receive specific instructions from a trainer.

Zumba is a sport that includes quite simple dance movements to vibrant Latin music, characterized by fast, strong dance movements that affect the entire body. Zumba has the effect of enhancing the process of burning excess fat and toning muscles. This sport often includes high-intensity interval exercises, alternating fast and slow rhythms, helping to train the body's endurance.

Many studies have also shown the benefits of aerobic exercise. Analysis by Tel Aviv University shows that this sport can reduce the risk of developing metastatic cancer by 72%. Specifically, high-intensity aerobics increases the glucose (sugar) consumption of internal organs, thereby reducing the amount of energy for tumors, making them less likely to metastasize. In addition to aerobics, activities such as brisk walking, jogging, swimming, cycling, etc. are also recommended.

When a person exercises regularly, the tissue of internal organs changes and becomes more like muscle tissue. Exercise changes the entire body, making it impossible for cancer to metastasize and the primary tumor also shrinks in size.

Ngoc's slim figure after losing weight. Photo: Character provided — Ngoc's slim figure after losing weight. Photo: *Character provided*

After more than 4 months of dieting and exercising, Ngoc lost weight from 60 kg to 47 kg, waist size from 90 cm to 68 cm and has maintained it until now.

From her own experience, Ngoc advises those who want to lose weight to be determined. According to her, one should not be hasty by using extreme weight loss methods, which will affect one's health. People need to maintain a healthy diet and exercise regularly to have a healthy and beautiful body.

American Italy

Source link