Mother of two reduces waist by 10 cm in three months through balanced diet and cardio

Currently residing in Blois, France, Thu, a 46-year-old mother of two, stands 1.58 meters tall. She dedicates her time to coaching Vietnamese women in their 40s, helping them manage their emotions, improve their physique, and expand their businesses.

As an avid photography enthusiast, Thu has always prioritized maintaining a slender figure and a trim waistline. However, her frequent travels led to fatigue and unwanted weight gain, particularly around her abdomen, shoulders, and back.

"Every time I looked in the mirror, I felt like crying," Thu expressed, reflecting on her physical state. "My shoulders were broad, my back was thick, and my belly was swollen with fat."

She added that her dissatisfaction drove her to pursue weight loss to reclaim her former physique.

At age 46, Thu maintains a waistline of 57 cm. Photo courtesy of Thu

Initially, Thu experimented with various diets including low-carb, intermittent fasting, and the Keto diet, along with exercises like yoga, cycling, and running. Despite these efforts, she saw no improvement in her weight, and her fatigue and unhappiness persisted.

In October 2023, Thu enrolled in a body transformation program that taught her the principles of scientific eating. According to Medical News Today, consuming a balanced diet rich in healthy foods and proper portions supports bone and teeth strength, cardiovascular health, disease prevention, mood improvement, weight loss, and better sleep.

Thu’s diet consisted of three main meals and two snacks per day, featuring fruits and yogurt. She avoided fried foods, sugary drinks, fast food, and carbs in the evening, opting instead for smaller, well-balanced meals.

Dr. Nguyen Anh Tuan, Head of the Gastrointestinal Surgery Department at 108 Military Central Hospital, advocates for eating smaller meals more frequently throughout the day, calling it a "powerful assistant" in achieving an ideal weight. He also emphasized the benefits of this eating pattern in controlling hunger, boosting metabolism, reducing fat storage, managing calorie intake, and maintaining stable blood sugar levels.

Dr. Tuan advises dividing daily food intake into five to six smaller meals, spaced two to three hours apart, ensuring each contains a balanced mix of protein, fats, carbs, and vegetables while controlling portion sizes to prevent overeating.

Thu finds this eating method provides ample nutrients while allowing her to enjoy her meals without excessive restrictions, making it sustainable in the long term.

"My body feels lighter, my digestion has improved, and I feel healthier every day," she shared.

Thu gains confidence after her successful weight loss and waist reduction. Photo courtesy of Thu

In addition to dietary changes, Thu incorporates daily cardiovascular workouts at home, using YouTube videos for guidance. These sessions eliminate the need for a gym or personal trainer, helping her maintain a consistent exercise routine. She ensures to perform at least three sessions a week, with each session lasting 30 minutes, even on busy or unmotivated days.

Cardio workouts, which are designed to increase heart rate and boost metabolism, help in burning excess fat and supporting blood circulation. These exercises involve continuous muscle movement over a set period, elevating the heart rate by 50-70% above normal levels, thereby burning a significant number of calories.

After three months, Thu’s weight dropped from 54 kg to 46 kg, and her waistline slimmed down from 67 cm to 57 cm, boosting her confidence and enhancing her marital relationship.

Thu now continues to adhere to her learned eating habits, though not as rigorously as during her weight loss phase. From her journey, she aims to motivate and assist others, particularly middle-aged and postpartum women who struggle with their body image.

"I want everyone to know how to proactively manage their health, maintain their physique, handle their emotions, and enrich their mental well-being," she concluded.