Breastfeeding mother reduces 10cm waistline thanks to intermittent fasting

Hanoi resident Đoan Trang reduced her waist and belly circumference by 10 cm, confidently wearing a tight-fitting dress and receiving compliments for looking "as young as an unmarried woman" after a period of intermittent fasting.

Dao Thi Doan Trang, 24 years old, currently works in the fashion industry. Before getting married, she maintained a weight of 45 kg and a height of 1.6 m. After giving birth, her waistline became "plump," causing the young mother to become depressed. Trang likes to eat sweets, and her sedentary job caused her weight to increase rapidly, resulting in her measurements becoming almost the same.

Seeing her body becoming flabby, with many stretch marks and dark spots appearing, Trang felt discouraged and didn't dare go outside.

Her "plump" belly made her hesitant to wear tight-fitting or brightly colored clothes. Photo: Provided by the subject.

In March 2023, Trang started using a weight-loss supplement on the advice of a friend. Due to overwork and irregular eating habits, she suffered from stomach pain, ulcers, colitis, and anemia. Trang constantly felt hungry and couldn't sleep well at night because of cravings. She had to be hospitalized twice due to exhaustion. Her family also discouraged her from losing weight.

"The more stressed I am, the more weight I gain, and when I gain weight, the more stress I experience—it's a vicious cycle," Trang said.

Later, she learned about the 16:8 intermittent fasting method for scientific weight loss. She ate two meals a day, avoiding fruits and snacks before 7 PM. In addition, she applied the "hand rule," which consists of a handful of protein (250g of lean meat), two handfuls of green vegetables, a handful of good carbohydrates from brown rice or whole-wheat bread, and a fingertip's worth of healthy fats like peanuts, walnuts, and beans. Thanks to this, Trang no longer felt exhausted or hungry as before, and her stomach problems improved.

In addition, Trang completely cut out sugar and reduced her intake of salty foods and sugary drinks. When she occasionally craved something to eat, she consumed boiled eggs, drank water, and chose low-sugar fruits like cucumbers, jicama, apples, oranges, and tangerines; while limiting ripe fruits like durian, mangoes, and grapes.

Thanks to intermittent fasting and following the "hand rule" diet, Trang eliminated 10 cm of belly fat and 10 cm from her waistline, confidently wearing form-fitting clothes. Photo: Provided by the subject.

According to experts, one of the most important factors in weight loss is a calorie deficit, meaning that the amount of calories consumed must be less than or equal to the amount of calories burned. However, many people choose to starve themselves while trying to lose weight, which is harmful to their health and can even lead to faster weight gain, warns Dr. Nguyen Van Tien from the National Institute of Nutrition. Even while losing weight, you still need to supplement your diet with plenty of protein, eat vegetables low in carbs, and choose healthy fats. Protein from seafood, eggs, chicken, and dairy products helps you feel full longer and build muscle more effectively.

Intermittent fasting is a term that describes a cyclical eating and fasting regimen. This method allows the body sufficient time to fully digest food while strictly limiting calorie intake.

Intermittent fasting typically involves restricting eating times during the day (eating for 6-8 hours and fasting for the remaining 16-18 hours). This stimulates the body to shift its energy metabolism from glucose-based to ketone-based, helping to reduce stress, lower the risk of cancer and obesity, and increase longevity.

Alternatively, you can try the 4-4-4-8 intermittent fasting method, where your day is divided into four periods: 4 hours of fasting, 4 hours of eating, 4 hours of fasting, and 8 hours of eating. The 4-4-12 intermittent fasting method involves three meals a day, with no snacks or supplemental meals. Breakfast is 4 hours before lunch, 4 hours before dinner, and 12 hours before breakfast the following morning.

However, according to experts, intermittent fasting can still lead to weight gain. Prolonged fasting can cause some people to overeat afterward. Consuming more calories than the body needs leads to increased fat, even after continuous fasting cycles of 12 to 16 hours per day. Long-term fasting can also lower blood sugar levels, causing dizziness, lightheadedness, headaches, and nausea.

Therefore, people with underlying health conditions should consult their doctor before trying intermittent fasting. Individuals with type 1 diabetes and those undergoing diabetes treatment are more likely to experience adverse reactions when following this diet.

Trang's daily meals help her maintain her figure. Photo: Provided by the subject.

Besides nutrition, Trang spends about 30 minutes each day exercising. She mainly does squats, planks, and jogging to burn belly and arm fat. For Trang, exercise is a supportive method, not a chore, so she doesn't feel pressured. "I exercise as a habit; when I don't exercise, I feel like something is missing, I feel uncomfortable. Exercise not only helps maintain my figure but also makes my body healthier," Trang said, adding that she always tries to go to bed early, drink plenty of water, and think positively.

In one month, Trang reduced her waist circumference from 73 cm to 62 cm, her abdominal circumference from 84 cm to 73 cm, and her upper arms by 5 cm. "Besides being a mother, losing weight is also an achievement I'm proud of," Trang said, adding that thanks to her successful weight loss, she has become healthier, more confident, and happier.

Thuy An

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