Woman loses 40 kg post childbirth via ‘eat clean’ method

Thu after losing weight post childbirth. Photo courtesy of Thu

Thu, 28, currently works as a freelancer and has weighed over 70 kg since her youth. Pressured by her peers, she tried weight loss pills, tea, and coffee, but experienced "reverse weight gain" once she stopped using them. Additionally, these extreme weight loss methods took a toll on her health, leaving her frequently fatigued and dizzy.

Afterward, Thu tried the Keto diet to improve her figure and managed to lose 12 kg, but she quickly regained the weight within a short time. In 2022, she decided to try this diet again.

The Keto diet focuses on consuming fats and proteins while limiting carbohydrates, leveraging a backup system called ketosis, where the liver uses fat to produce energy. This eating plan severely restricts many food groups, including grains, fruits, starchy vegetables, many dairy products, and even some nuts that contain carbohydrates. People following this diet are required to consume large amounts of dairy and fatty meats.

While it can be effective in the short term, it often backfires when followed long-term.

A month after marriage, Thu knew that she was pregnant, which put a halt to her weight loss journey. Throughout her pregnancy, Thu explored various methods to prevent excessive weight gain. However, by 28 weeks, she had gained 20 kg. By the time she went into labor, she weighed 88 kg.

"I hoped to gain only about 10-12 kg during pregnancy so that I wouldn’t lose my shape, but in the end, I gained 28 kg," Thu said.

After giving birth, Thu naturally dropped to 78 kg, but as she looked at her body, now sagging with stretch marks and dark spots, she became discouraged and didn’t want to go outside. She then decided to change herself to get back her health and confidence.

Thu after giving birth, at 78 kg. Photo courtesy of Thu

After researching, Thu realized that weight loss is a journey, so she chose to follow the eat clean diet to improve her weight while still maintaining breastfeeding without affecting her milk supply. This diet focuses on health, weight loss, and maintaining a good figure by emphasizing natural foods.

The principles of the eat clean method encourage consuming more whole, unprocessed foods such as fruits, vegetables, lean meats, whole grains, and healthy fats. At the same time, it advises limiting fast food, processed foods, sweets, and packaged items.

However, Thu didn’t cut out fried foods entirely, as her body still needed healthy fats for metabolism. Instead, she chose to prepare these dishes using olive oil and low-calorie seasonings. Thu shared that thanks to this diet and exclusively breastfeeding her child, she dropped to 48 kg six months after giving birth. Her waist shrank from 90 cm to 63 cm, and her lower abdomen also became noticeably slimmer.

"I was busy taking care of my baby, so I didn’t have time to work out," Thu said. "I only exercise through daily household chores."

She added that once her child grows older, she plans to find time for exercise to make her body more toned and firm.

Many studies have shown that breastfeeding, combined with a scientific approach to eating, balanced nutrition, and increased physical activity not only help mothers lose belly fat quickly but also improve overall health without affecting milk supply. In fact, many women have successfully applied this method. Clinical studies have shown that mothers who exclusively breastfeed their babies for the first 6-18 months tend to experience a reduction in waist and hip measurements and gain less weight compared to those who formula-feed.

Breastfeeding burns about 300 calories per day, depending on each individual’s body type. Additionally, breastfeeding stimulates uterine contractions, helping the uterus shrink back to its pre-pregnancy size and reducing the risk of breast and ovarian cancer.

Experts advise that if mothers want to lose belly fat after childbirth, they should follow a healthy, balanced diet to ensure both their health and the quality of breast milk for their baby. It’s important not to pressure oneself into eating a specific number of calories each day, as this depends on factors such as body weight and activity level. A balanced diet requires mothers to focus on all the foods they consume daily, while exercise can be tailored to individual needs and physical conditions.

If a mother is too busy caring for her baby, she can still stay active by climbing stairs, doing household chores, or pushing the stroller for a walk once the baby is over 6 months old. If she has more free time, activities like crunches, meditation, yoga, swimming, cycling, and walking are great options. These activities not only benefit overall health but also help reduce belly fat after childbirth.

Thu at 48 kg six months after giving birth. Photo courtesy of Thu

Currently, with her child over a year old, Thu continues to follow this eating plan to maintain her health and prevent weight gain. Instead of being overly strict, she occasionally treats herself to a meal out with friends, indulging in her favorite dishes. This "cheat day," or break in the dieting process, commonly used by many, helps curb cravings while also relieving stress.

From her own experience, Thu advises others to stay persistent with their goals, as everything requires time to change. She also mentions that the postpartum period is the golden time to regain one’s figure, but it’s important to choose a scientific eating approach to ensure both the mother’s health and the quality of breast milk for the baby.

"Everywhere I go, people compliment me, saying ‘You look slim, but your baby is so healthy,’ which makes me feel that all my efforts have been worthwhile," Thu said.

She also shared that successfully losing weight not only boosted her confidence but also made her work life smoother and brought more happiness to her family.