Mother of two cuts 8 cm off waistline with healthy diet and cardio

Nga’s previous larger, untoned waist. Photo courtesy of Nga

Currently, Nga works as a health and emotional coach. The changes in her life stem from her realization last year of a desire for a more energetic and fulfilling life, with the aim of inspiring others. She also hopes to be a modern, beautiful mother and a role model for her two daughters by promoting healthy living. Determined to lose weight, tone her waist, and seek a refreshed version of herself, she committed to transforming her lifestyle.

After multiple consultations, Nga began a body transformation program earlier this year, where she learned how to eat scientifically. According to Medical News Today, scientific nutrition—which includes consuming healthy foods in appropriate portions—helps strengthen bones and teeth, protect cardiovascular health, prevent diseases, improve mood, aid weight loss, and promote better sleep.

Nga began incorporating all food groups into her meals and followed the "handful diet" rule. Nutrition experts suggest this approach to estimate portion sizes for meals. For instance, a full handful (two cupped hands) represents the recommended amount of vegetables, while one palm is the ideal portion for protein, such as meat, fish, or eggs. A fist-sized amount covers carbohydrates like rice, bread, or noodles, and fats should be limited to the size of one finger.

According to Good Health, this method simplifies portion control, which many people overlook due to packaging labels that list nutritional information in grams. As a result, most individuals struggle to determine how much food they should consume.

Dr. Nguyen Trong Hung of the National Institute of Nutrition explains that the handful diet can help estimate food portions, aiding in weight management. It’s also crucial to include all four nutrient groups—carbohydrates, proteins, fats, and vitamins and minerals—in each meal.

Nga’s slim waist after 90 days of exercise and a healthy diet. Photo courtesy of Nga

Since adopting this diet, Nga has also cut down on fried and oily foods, sugary drinks, and fast food, while avoiding carbohydrates in the evening. She believes this eating plan allows her to nourish her body properly while still enjoying tasty meals without being overly restrictive, making it sustainable long-term.

"The diet is simple and easy to follow, making it accessible for anyone in the long run," Nga shared.

Alongside her dietary changes, Nga now exercises daily to keep her body fit and healthy, enhancing the fat-burning process. She performs cardio workouts at home from Monday to Friday by following YouTube videos. Each session lasts about 30 minutes, which allows her to maintain a regular routine without needing to go to the gym or hire a personal trainer.

Cardio exercises, designed to improve heart health, are popular worldwide. They primarily increase and regulate heart rate, enhancing metabolic capacity, burning excess fat, and improving blood circulation. These exercises require continuous movement of muscle groups, raising the heart rate to 50-70% above normal, resulting in significant calorie burn.

After three months of changing her diet and exercising, Nga reduced her weight from 48 kg to 46 kg, and her waistline shrank from 68 cm to 60 cm. Her body fat percentage also dropped from 32.2% to 21%. She now feels more confident and comfortable wearing her favorite clothes, which has also improved her married life.

Nga is now more confident and enjoys wearing her favorite outfits. Photo courtesy of Nga

Nga continues to maintain her eating plan but with a more relaxed approach. Her nutritional knowledge has also encouraged her family to adopt healthier eating habits, benefiting their overall health.

Through her personal transformation, Nga hopes to inspire others to change their figures and improve their lives for the better.