Reduce 10cm waistline in 3 months

Hanoi Vu Thi Lan Anh, 37 years old, reduced her waistline by 10 cm in three months, from 80 cm to 70 cm thanks to the tips of eating slowly, chewing thoroughly and exercising regularly.

Lan Anh is 1.58 m tall, her weight is maintained at 50-52 kg, but her waistline tends to be loose, fat increases quickly when eating a lot. As a nutrition coach, she understands that increased belly fat and visceral fat are the first signs of poor metabolism, meaning that the food taken into the body cannot be fully processed, a precursor to metabolic diseases and the aging process.

Lan Anh started to change her daily habits to be more active. Instead of riding a motorbike, the woman took advantage of every opportunity to walk, from going to the market, picking up her children, to taking the stairs or sightseeing. She wore comfortable shoes, carried a small bottle of water in her bag, and wore clothes made of natural materials to absorb sweat.

At first, changing this habit made Lan Anh quite tired, she changed slowly to let her body adapt. The difficulty for women is to maintain dynamism throughout the day while she is an introvert, tending to sit in one place to calm her mind.

In addition to maintaining an active lifestyle, the mother of two has been practicing yoga regularly every morning for three years now. In addition, she does 30 minutes of cardio exercises to burn fat every afternoon to make her body feel more comfortable and energetic. Changing her lifestyle, exercising regularly and practicing yoga helped Lan Anh reduce stress significantly after a month.

Lan Anh's slim, well-proportioned figure. Photo: Character provided — Lan Anh's slim, well-proportioned figure. Photo: *Character provided*

Regarding nutrition, Lan Anh supplements healthy foods such as good starch from oats, green beans, mixed rice with cereals... along with vegetables and protein. In particular, she learned and created the habit of eating slowly and chewing thoroughly for three months.

"Sometimes I miss something, sometimes I don't, but whenever I remember, I'll do it right away," Lan Anh said, adding that chewing slowly helps her deeply feel the flavor of the food and makes her body feel full for a long time.

In addition, the woman also focuses on vegetables in all main meals, helping her avoid the feeling of craving for snacks between meals. Lan Anh chooses a variety of foods such as cabbage, chayote, bok choy, and Malabar spinach, adding them to breakfast dishes such as soup, noodles, pho, or preparing them into separate dishes. If she goes out for breakfast, she proactively makes 1-2 servings of vegetables (each serving is the size of a hand) at home, helping to create a feeling of fullness, limiting overeating.

"At first, it was a bit confusing, but once I understood how to do it, I found it very comfortable and easy," said Lan Anh.

In particular, she pays attention to drinking water, doing it right after waking up, before and after exercising, and while walking. The woman admits that this is an easy habit but the hardest to change because she often forgets.

"By drinking enough water, I see a clear improvement in my skin, my ability to exercise is more durable, my body is healthier, and my waist is smaller," said the mother of two. When she doesn't drink water, she chooses to eat water-rich fruits or make smoothies.

Doctor, health coach Phan Thai Tan, founder of the HomeFiT weight loss program, Lan Anh's coach, said chewing food slowly gives the stomach enough time to signal the brain that it is full. This is also a way to limit overeating and increase satisfaction during meals - one of the easy and cheap ways to lose weight. In addition, regular exercise is also proven to help burn a significant amount of energy, contributing to weight loss, reducing belly fat, and improving overall health.

After successfully reducing her waistline by 10cm in 3 months, Lan Anh shared that everyone should persevere in their journey to regain their shape and health. Instead of making drastic changes, be patient, "just doing a little better is good enough".

"The trick is to choose a goal to start with, like walking 5 minutes a day. Once you achieve that, start with a bigger goal. After a while, when you look back, you will see that you have come a long way, and you will feel very proud," the woman said.

Thuy Quynh

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