Healthy diet, exercise help woman shed 23 cm off waistline in nearly five months

Huong at 47. Photo courtesy of Huong

Huong, who is 1.6 meters tall, works as a health coach and entrepreneur, alternating her residence and work among Hanoi, Ho Chi Minh City, and the coastal city of Phan Thiet.

She started struggling with headaches, digestive problems, and respiratory issues due to her night shifts and irregular eating habits, compounded by her limited healthcare knowledge, in the early 2000s. Additionally, she experienced uncontrolled weight gain, with her weight peaking at 71 kg. Each month, her weakened immune system and frequent illnesses, along with her overweight and acne-prone skin, forced her to take various medications.

Concerned about her health and appearance, she decided to pursue weight loss.

Initially, Huong tried multiple weight loss methods such as increasing her vegetable intake, reducing rice consumption, cutting down on overall food intake, and drinking weight loss tea. Despite these efforts, her weight remained unchanged, and her health further declined, resulting in stomachaches, dizziness, and diarrhea.

In 2003, a friend introduced her to a balanced, scientific eating program that included additional healthy, plant-based meals to enhance her nutrition. Following this program, Huong learned how to select foods wisely, eat mindfully, and exercise effectively, incorporating proteins, carbohydrates, fats, fiber, vitamins, and minerals into her diet. In addition to her main meals, Huong incorporates one to two snacks daily, managing her calorie intake and limiting fried and oily foods.

Huong now maintains her weight at 52 kg. Photo courtesy of Huong

According to Medical News Today, such a diet not only strengthens bones and teeth but also protects the cardiovascular system, prevents diseases, improves mood, aids in weight loss, and enhances sleep quality.

Dr. Nguyen Anh Tuan, Head of the Department of Gastrointestinal Surgery at the 108 Central Military Hospital, also supports this dietary approach. He explains that eating smaller meal portions is an effective strategy to manage hunger, boost metabolism, limit fat accumulation, control calorie intake, and stabilize blood sugar levels.

Dr. Tuan recommends consuming five to six small meals per day, spaced two to three hours apart, ensuring each meal is balanced in proteins, healthy fats, carbohydrates, and green vegetables. He emphasizes the importance of controlling portion sizes to prevent overeating and selecting high-quality, nutrient-dense foods for optimal nourishment.

Alongside dietary changes, Huong has integrated exercise into her routine, running on a treadmill or in the park for 30 minutes, two to three times a week, and performing 40-50 squats per session.

According to health news platform Verywellfit, running efficiently burns calories, and successful weight management involves burning approximately 2,800 calories per week through exercise, equivalent to running 45 km weekly.

Squats are also beneficial, engaging multiple muscle groups such as the glutes, quadriceps, hamstrings, and core—including the abdominals, spinal stabilizers, posterior pelvic floor, and anterior obliques—making them highly effective for calorie burning and muscle growth.

Huong continues to follow a healthy diet and exercise routine after more than 20 years. Photo courtesy of Huong

After four and a half months adopting the method, Huong successfully reduced her weight to 52 kg and trimmed her waistline by 23 cm, from 91 cm to 68 cm. Her body became energized, her endurance has improved, and her health issues have diminished.

She has thus maintained her healthy eating habits and straightforward exercise routine, including walking, aerobics, and squatting two or three times a week, with each session lasting 30 to 40 minutes until now.

With her story, she hopes to inspire others with her experience, advising those who seek to improve their appearance and maintain their figure to consider scientific methods, gain the appropriate knowledge, and choose experienced instructors.

"You should not be complacent and adopt methods without proper knowledge, as this can sometimes lead to health risks and dangers," she said.