Postpartum mother sheds 21 kg through intermittent fasting, exercises

Linh, who currently works as a financial interpreter and professional healthcare provider, felt self-conscious after giving birth due to her bulky, fatty belly, which made her look like she was "six months pregnant." By March 2023, her weight had reached 65 kg, while she is only 1.53 meters tall.

Moreover, Linh has been dealing with systemic lupus erythematosus since 2013, which requires her to take regular medication, contributing to her poor health. She also had a high visceral fat index and often felt fatigued. Additionally, she experienced shortness of breath and retained water in her face, even when she was not overweight.

Having realized that her body was in "crisis mode," Linh was determined to lose weight and improve both her appearance and her health.

Linh’s bulky body after childbirth. Photo courtesy of Linh

After extensive research, Linh discovered the 16:8 intermittent fasting method in July 2023. She began eating only lunch and dinner, eliminating breakfast.

Additionally, she implemented the "handful diet," ensuring a balanced intake of fiber, protein, carbohydrates, and healthy fats in scientific proportions in her daily meals. As a result, Linh did not experience exhaustion or hunger throughout her weight loss journey.

Intermittent fasting is a dietary approach that involves a cyclical pattern of eating and fasting. This method allows the body ample time to fully process food while strictly limiting calorie intake. A common form of intermittent fasting restricts eating to a six- to eight-hour window, followed by fasting for the remaining 16 to 18 hours. This process encourages the body to switch from using glucose-based energy to ketone-based energy, which helps to reduce stress, lower the risk of cancer and obesity, and increase lifespan, according to a study published in the New England Journal of Medicine at the end of 2021.

However, experts warn that intermittent fasting can still lead to weight gain if not managed properly. Prolonged fasting may cause some individuals to binge eat afterward. Consuming more calories than the body needs can result in fat accumulation even after consistently fasting for 12 to 16 hours each day.

Prolonged fasting can also lower blood sugar levels, leading to symptoms such as dizziness, lightheadedness, headaches, and nausea. People with type 1 diabetes and those undergoing diabetes treatment are particularly at risk of experiencing these adverse effects when following this eating regimen.

Experts, therefore, recommend that individuals with underlying health conditions consult a doctor before attempting intermittent fasting.

The "handful diet" diet was developed by nutrition experts to provide a relative estimate of a person’s daily portion sizes. According to Good Health, it is a simple and easy-to-apply method to measure the amount of intake nutrients.

Dr. Nguyen Trong Hung from the National Institute of Nutrition says that the "handful diet" can be used to roughly estimate the amount of food in each meal, helping with weight control. Additionally, it is important to ensure a balanced intake of the four essential nutrient groups—carbohydrates, proteins, fats, and vitamins, and minerals.

Linh after successfully losing weight. Photo courtesy of Linh

Linh typically prioritized eating dark green leafy vegetables such as water spinach, sweet potato leaves, and members of the cabbage family, mostly boiling them or using them in soups. She did not restrict meat much but trimmed the fat to make it less greasy.

Furthermore, Linh reduced her consumption of sweets, bubble tea, fast food, and incorporated supplements to detoxify and reduce fat. Notably, she instituted a regular weekly "cheat day," when she allows herself to eat things she wants, as a break in the dieting process, which helps curb cravings and relieve stress.

In addition to her diet, Linh included exercise, attending fitness classes near her home at least once or twice a week.

"Working out in a class maximizes the effectiveness of my training and having companions provides extra motivation," Linh said.

Fitness is one of the popular gym training methods today. Numerous studies have shown that gym exercises stimulate hormone production, enabling muscles to absorb the necessary amount of amino acids and become more toned. When gym workouts are performed regularly and with proper technique, the body’s metabolism functions more smoothly, and the number of calories burned increases significantly, which in turn aids in weight loss.

Linh’s weight dropped to 44 kg after a year. Her waistline reduced from 82 cm to 66 cm, her belly circumference decreased from 108 cm to 85 cm, and her visceral fat also significantly decreased.

Through her own journey, Linh gained valuable knowledge about family health care. By following Linh’s methods, her mother lost 7 kg in three months, and her pre-diabetes indicators returned to safe levels. Linh’s husband, after 11 months of following a healthy diet and exercise routine, also lost 21 kg, with significant improvements in visceral fat and fatty liver indicators.

Currently, Linh continues to maintain her eating and exercise regimen, though she is not too strict about it.

"Each week, I still have a cheat meal where I indulge in anything I like, such as grilled meat, pizza, fried chicken, bubble tea, cakes," she said. "Then I adjust back afterward."

She added that thanks to her successful weight loss, she has become healthier, more confident, and happier.