3 eating tips to help mother of 2 have a 59 cm waist

Dak Lak By eating raw, eating slowly, chewing thoroughly and dividing food groups, Hoai An, 34 years old, maintains a 59 cm waist and good health despite having given birth twice.

Giap Hoai An (An Hannah) is currently attracting attention on social networks when she often shares her "natural" life on Facebook and Youtube pages and receives many positive interactions.

Deciding to "leave the city for the forest", leaving Ho Chi Minh City to live in Dak Lak in 2022, she is self-sufficient, gardening in the forest, and changing her eating habits. Thanks to that, the mother of two has a healthy body with tanned skin and a slim but extremely toned and flexible figure.

An decided to "leave the city for the forest" and pursue a natural lifestyle. Photo: Character provided

Below are 3 eating principles that Hoai An has successfully applied to become healthier and more beautiful.

Eat raw

Hoai An said the raw diet is suitable for the family's current self-sufficient life of forest gardening.

In this diet, she prioritizes fruits, green vegetables, foods rich in enzymes - probiotics that are good for digestion and the intestines (80%). The remaining 20% ​​of the diet will be sprouted seeds or roasted nuts.

According to Healthline , although it brings some benefits such as weight loss, improved cardiovascular health, and reduced risk of diabetes, eating raw still has many disadvantages if done incorrectly. People who eat raw often lack calcium and vitamin D, which are necessary for strong bones. This diet also causes B12 levels to drop to the maximum, causing anemia, damage to the nervous system, infertility, and even heart disease.

Associate Professor, Doctor Lam Vinh Nien, Head of the Department of Nutrition - Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that people who eat raw food will absorb less because the intestines are mostly covered with fiber.

Associate Professor Nien recommends that a complete nutritional regimen for a person's total daily energy includes 45-65% carbohydrates, 20-35% lipids, 10-15% protein along with other vitamins and minerals. If you want to follow a healthy diet, you should consider choosing foods and following a suitable menu to avoid malnutrition.

However, Associate Professor Nien said that it is still possible to apply raw food if guided by a specialist and the menu and application time are designed appropriately.

Food grouping

According to Hoai An, to keep her mind and body in harmony, unity, and discipline without causing discomfort to herself and her body in the best condition, she always clearly defines her habits from the smallest age. This includes daily eating habits, specifically, dividing food into 4 groups including need to eat, eat less, eat occasionally, and never eat.

The food group that Hoai An believes should be eaten includes green vegetables, fruits, drinks rich in intestinal probiotics and enzymes. For the moderate food group, she prioritizes sprouted seeds and dried seeds, about 20% of the daily diet. Cooked food will be classified by An as a low-calorie food group. Bottled soft drinks, fast food, and canned food with high levels of preservatives are foods that she and her family will "never eat".

An chooses food from her own garden for her family. Photo: Character provided

Follow the diet

At each meal, Hoai An always maintains the habit of eating slowly and chewing thoroughly. At the same time, she only eats the right amount, not too much or too full. In addition, she will eat in order of easy-to-digest foods, raw foods, sour, bitter, astringent foods first, then foods rich in fat, protein and cooked later.

According to experts, chewing food slowly gives the stomach enough time to signal the brain that it is full. To chew food thoroughly, you need to concentrate, not read the newspaper, look at your phone, or discuss work... This is also a way to limit overeating and increase satisfaction during meals.

According to many studies, food should be chewed about 32 times. Harder foods like steak and nuts can be chewed up to 40 times. Softer foods like potatoes and watermelon only need about 5-10 times. By chewing more times, you will eat more slowly.

Chewing food more smoothly also helps the body easily absorb a large amount of nutrients such as vitamins and minerals from food, digest better, control portion size and weight as well as limit the growth of bacteria in the large intestine.

Exercise habits

Because she loves relaxation, gentleness but still flexible and toned, in addition to being disciplined in eating, Hoai An also chooses to practice yoga, at least twice a day, morning and evening, each time for 10-40 minutes. She also combines on-the-spot exercise, whenever possible. The mother of two also regularly walks, jogs and participates in fun activities with her children.

Hoai An chooses to practice yoga every day to maintain her health and figure. Photo: Character provided

"Changing my lifestyle has helped me have a healthier body, no longer have frequent aches and pains, and my mind is also clearer, more agile, and more refined," Hoai An shared.

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