“I was in my late 20s, but my health was that of an 80-year-old woman. I was frail, sickly, and found even the simplest tasks difficult. My thighs would rub painfully against each other with every step I took,” Linh recounted.
Living with her in-laws, the young woman felt pressured about her weight. She knew that eating too much would lead to weight gain, but she continued to overeat to produce enough milk for her child. It was during this time that Linh noticed a change in her marital relationship.
“I was in so much pain and felt so helpless that I fell into depression. Many times, I would just ride my motorbike around aimlessly,” Linh recalled. It was then that she decided she had to make a change.
Initially, Linh tried extreme dieting, which caused her blood pressure to drop, leaving her weak and dizzy. She then tried drinking vinegar to burn fat but ended up with acid reflux.
Linh stopped dieting and turned to exercise. However, her post-partum body was still weak, and her stubbornness led her to over-exert herself, resulting in a uterine prolapse and a loss of half a liter of blood. Her doctor warned her that her health was in a dire state.
Linh’s determination to lose weight. Photo: Courtesy of Linh
Linh then took a week to learn how to reconnect with her body. She started tightening her stomach by practicing deep breathing exercises, pulling her lower stomach up and her upper stomach back, creating a strong squeeze. After a week, she felt in control of her abdominal muscles and returned to working out.
She focused on light cardio exercises that didn’t involve jumping, engaging her whole body and moving slowly to feel her muscles working. Cardio, or cardiovascular exercise, is popular worldwide for increasing and controlling heart rate, improving metabolism, burning fat, and supporting blood circulation. Cardio exercises require continuous movement of muscle groups for a set period, elevating the heart rate and effectively burning calories, according to Health.
Linh bought a watch to record her calorie-burning process to better control her workouts. She noticed that, initially, a 30-minute workout burned 124 calories. A few weeks later, the number increased to 289 calories for the same duration. Moreover, the burning process continued even when she was resting.
“It turned out that by knowing how to use my muscles and exercising slowly and steadily, I could burn calories more effectively. That’s when I knew I was on the right track,” Linh said. Every day, she dedicated 30 minutes to working out at home while her children slept or played.
In addition to her exercise routine, Linh practiced mindful eating. She ate only until she was 80% full and chewed slowly. She ate 5-6 meals a day, ensuring she consumed enough of the four essential nutrient groups: carbohydrates, protein, fiber, and vitamins and minerals. Scientific research supports this approach, showing that it takes the stomach 20 minutes to signal to the brain that it is full. By putting down your utensils before you feel stuffed, you can prevent overeating and feel more comfortable afterward, which also aids in weight loss, according to Dr. Nguyen Trong Hung of the National Institute of Nutrition.
After three months, Linh’s weight dropped from 86 kg to 74 kg. This was also when her youngest child started weaning, so she changed her breakfast to smoothies – a blend of healthy seeds, vegetables, or fruits. Combined with her consistent cardio workouts, she lost another 16 kg over the next three months, going from 74 kg to 58 kg.
Linh’s slim figure after losing nearly 30 kg. Photo: Courtesy of Linh
Linh experienced a weight loss plateau, which made her want to give up. She asked herself, “Why am I failing like this?” and considered returning to drinking vinegar. However, concerned about the potential health consequences, she reminded herself to stay persistent.
She took two days to eat whatever she wanted to trick her body, and then she resumed her previous diet. Her body responded positively, and her weight loss continued.
This approach is supported by many nutrition experts. In principle, when you consume fewer calories than you burn, your body adjusts its metabolism to become more efficient. By having a cheat day, you provide your body with a calorie surplus for a short time, tricking it and resetting its metabolism to an optimal level.
Linh’s home workout routine. Video: Courtesy of Linh
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