Get back your 'wasp waist' 9 months after giving birth

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 9 months after 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 advised her to eat freely, that when breastfeeding, the baby would naturally lose weight, so there was no need to worry," Thoa said, adding that because of that, she did not abstain from any food.

6 months after giving birth, Thoa gained weight, almost had to borrow clothes from her husband to wear because her waist had reached 103 cm, making her self-conscious, 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, accompanied by typical symptoms such as: sharp pain, severe pain, tingling, numbness... These pains often occur 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 disc herniation. 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 of 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. 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, people need 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 supplement energy, avoid 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 into smaller portions throughout the day helps control hunger, increase metabolism, reduce fat storage, control calorie intake 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 portion, 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 chooses to work out at home every day to regain her figure. At first, she exercises gently to gradually adapt to the intensity of the workout, then gradually increases 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, and the amount of calories burned increases significantly, thereby helping to lose weight. At the same time, gym exercises in particular and sports in general help the body stay 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 on 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 resolved, and her health has improved.

Thoa said losing weight has helped her change and rebalance 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 figure 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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