Eating habits help a 40-year-old mother maintain a slim waist.

Hanoi Anh chose to follow the "hand rule" of eating, specifically a handful of green vegetables, a palmful of protein, and half a handful of carbohydrates to lose weight and maintain her waistline.

Nguyen Thi Anh, 41 years old, currently a self-employed businesswoman, used to weigh 40 kg and be 1.55 m tall. After giving birth to her second child, she gained 12 kg and, despite dieting and exercising, was unable to regain her original figure.

Besides gaining weight, she frequently suffered from minor illnesses, headaches, colds, and fevers, and her mobility became slower. The combination of caring for a young child and obesity left the woman exhausted, depressed, and often angry.

"I have to lose weight," Anh told herself. She went online to research methods and realized that weight loss must start with balancing the body's internal metabolism, beginning with a change in diet.

The meal, prepared by Anh following the "hand rule," is shown in the photo. (Photo: Provided by the subject)

Specifically, she chose to divide her food into portions using the "palm rule." The palm rule is a method used by nutritionists to estimate the approximate daily food intake for each person. According to Good Health, this is a simple and easy-to-apply method because nutritional content and portion sizes are usually listed in grams on food packaging, but few people pay attention to this and don't know how much is enough. Adults with larger hands need larger portions, and vice versa for children. This method is quite popular and widely used.

Accordingly, Anh eats a balanced diet with all food groups (fiber, protein, carbohydrates, and healthy fats) in appropriate proportions. She applies this rule to her whole family to maximize their intake of vegetables and fiber.

For example, the amount of vegetables she eats is about a handful; the amount of protein, including meat, fish, or eggs, is about a palmful; and the amount of carbohydrates is about a handful. She prioritizes a diverse diet, healthy fats, and supplements such as calcium, omega-3s, and vitamins.

The mother of two prioritizes fresh foods and low-sugar fruits such as cucumbers, jicama, grapefruit, dragon fruit, and apples. Her meals are usually low in processed foods, fried and greasy dishes, and she eats bland food. She drinks 2-2.5 liters of water every day and completely avoids soft drinks, fruit juices, tea, and coffee.

Ánh doesn't diet or starve herself. For her, weight loss is a long journey, and "extreme eating habits won't yield lasting results."

Besides working out at home, Anh also trains at the gym to build muscle and maintain a healthier physique. (Photo: Provided by the subject)

Besides nutrition, she dedicates 30 minutes each morning to exercise. Due to her belly fat, Anh chooses cardio exercises to burn fat throughout her body. After exercising, she stretches for an additional 10-15 minutes to avoid soreness and injury. Currently, she has switched to resistance training to support her muscle growth process.

Typically, she does dumbbell exercises and resistance band exercises at home. At the gym, she lifts heavier weights and uses more equipment. This method helps increase muscle strength and endurance, and improves the immune system. As a result, Anh maintains a weight of 44-45 kg and a waist circumference of 60 cm.

A study by the University of Alabama (USA) showed that women who lift weights reduce belly fat (even deep belly fat) more than those who only do cardio. This not only helps people lose weight and get a more toned body, but also reduces the risk of diabetes, metabolic syndrome, and some cancers.

Many believe that weight training makes women's muscles "bigger," but in reality, the more weight comes from muscle (rather than fat), the smaller the person will appear. Although body weight usually increases with weight training, the clothing size a person wears will decrease by one or two sizes.

The current physique of this mother of two at age 40. Photo: Provided by the subject .

Looking at her now, no one would guess that Anh is over 40 years old. She feels younger and more energetic after losing weight and eating clean.

"At any age, women should prioritize their health. As women, we must be beautiful, and then everything around us will naturally become more beautiful," Anh shared.

Thuy An

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