“I was in my early 30s, but my health was that of an 80-year-old woman. I was frail, prone to illnesses, and had difficulty with daily activities. My thighs would rub painfully against each other every time I went up and down the stairs,” Linh recalled.
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 consume large amounts of food to produce enough milk for her baby. During this period, Linh noticed a change in her marital relationship.
“I was deeply depressed and often took my motorcycle for aimless rides,” Linh remembered. It was at this low point that she decided to make a change.
Initially, Linh resorted to 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. Despite her fragile post-partum health, she stubbornly pushed herself too hard and ended up with a uterine prolapse, losing 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
After failing to achieve results through dieting alone, Linh took a week to learn how to reconnect with her body. She started practicing stomach vacuuming, a breathing exercise that involves pulling in the lower stomach and pushing out the upper abdomen to create a strong contraction. Within a week, she felt in control of her abdominal muscles and resumed her workouts.
She focused on light cardio exercises that engaged her whole body and allowed her to move slowly and deliberately, using her muscles effectively to burn fat. Cardio (cardiovascular) exercises are globally popular for increasing and controlling heart rate, enhancing metabolism, burning excess fat, and improving blood circulation. Cardio workouts require continuous movement of muscle groups for a set duration, elevating the heart rate and efficiently burning calories, according to Health.
Linh bought a watch to track her calorie-burning progress. She noticed that during her initial workouts, she burned 124 calories in 30 minutes. A few weeks later, her calorie burn increased to 289 calories in the same 30-minute session, and the burning effect continued even when she was resting.
“It turned out that by using my muscles effectively and exercising slowly and consistently, I was able to burn calories more efficiently. That’s when I knew I was on the right track,” Linh said. Every day, she dedicated 30 minutes to her workout routine while her children napped or played nearby.
In addition to her workouts, Linh practiced mindful eating. She ate only until she was 80% full and chewed slowly and thoroughly. She ate 5-6 meals a day, ensuring she consumed enough from all four 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 has had enough food. By putting down your utensils before you feel stuffed, you can avoid overeating, and your body will feel more comfortable and relaxed a little later. This also aids in weight loss, as explained by Dr. Nguyen Trong Hung of the National Institute of Nutrition.
After three months, Linh’s weight dropped from 86 kg to 74 kg. This coincided with her baby’s introduction to solid foods, so she switched her breakfast to smoothies – a liquid meal made by blending healthy seeds, vegetables, or fruits. Combining this 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 hit a weight loss plateau and considered giving up. She asked herself, “Why am I failing?” and even thought about resorting to drinking vinegar again. However, concerned about the potential health consequences, she reminded herself to stay persistent.
She took two days to indulge in her favorite foods, tricking her body into thinking it was getting more calories. Afterward, she returned to her previous diet, and her body responded positively, continuing to lose weight.
This strategy is recommended by many nutrition experts. In principle, when you consume fewer calories than you burn, your body adjusts its metabolic rate, slowing it down to achieve higher efficiency. By having days where you consume more calories, you can trick your body and bring its metabolism back to an optimal level.
Video of Linh’s home workout routine. Video: Courtesy of Linh
The Super Mom’s Weight Loss Secret: How She Lost 28 kg in 6 Months Without Dieting
“I’m a 30-year-old woman from Hanoi, and my life has transformed in the past six months. Through a combination of healthy eating, light cardio workouts, and a positive mindset, I’ve lost a remarkable 28 kg. This journey has not only helped me shed physical weight but also lifted the burden of depression and obesity. I feel like I’ve gained a new lease of life, and I’m excited to share my story with others who may be struggling.”
The Ultimate Post-Holiday Weight Loss Dinner: Two Delicious Rice Alternatives to Shrink Your Waistline
“Eating tofu and noodle salads for dinner instead of rice-based meals is a clever way to cut down on calories. This simple swap can be an effective strategy for weight loss and improving sluggish digestion post-Tet holidays.”
The Ultimate Tofu Trick: From Freezer to Fabulous
With this simple trick, you’ll notice a world of difference in every bite of tofu. Miss out on this, and you’ll be kicking yourself later!
The Fortunate Four: Unveiling the Secret Wealth of the Astute Zodiac Seniors
The four Chinese zodiac signs believed to have a fortunate and fulfilling life in their golden years are akin to hidden tycoons, inspiring awe and admiration from those around them.
The Lunar New Year’s Fortune: 3 Zodiac Signs Blessed by the Goddess of Wealth
On the first day of the Lunar New Year, the Year of the Snake, three zodiac signs – Dragon, Goat, and Ox – are set to experience a surge of good fortune. This is their moment to seize opportunities and shine throughout the year.
