After experiencing weight gain post-childbirth, Nguyen My Linh took charge of her health and appearance through intermittent fasting and a structured exercise regimen. As a financial interpreter and healthcare professional, Linh’s journey to regain her pre-pregnancy figure began when she found herself feeling self-conscious about her body, especially her abdominal area, which resembled a “six-month pregnant” look. By March 2023, Linh weighed 65 kg at a height of just 1.53 meters.
Struggling with Health Issues
In addition to postpartum weight gain, Linh has been battling systemic lupus erythematosus since 2013, a condition that requires ongoing medication and affects her overall well-being. She struggled with high visceral fat levels, fatigue, and water retention in her face, which compounded her distress. Acknowledging her body was in “crisis mode,” Linh committed to a weight loss journey to enhance both her health and self-esteem.
Discovering Intermittent Fasting
In July 2023, after thorough research, Linh discovered the 16:8 intermittent fasting method. This approach involved restricting her eating to a window of eight hours each day, skipping breakfast, and focusing on lunch and dinner. To complement her fasting, she adopted the “handful diet,” which promotes balanced meals with appropriate portions of fiber, protein, carbohydrates, and healthy fats. This approach allowed her to avoid feelings of exhaustion or hunger throughout her weight loss journey.
Intermittent fasting enables the body to shift from using glucose for energy to utilizing stored fat, promoting weight loss while also potentially lowering the risks of cancer and obesity. A study published in the New England Journal of Medicine in late 2021 supports these benefits.
Cautions and Expert Advice
Despite the benefits, experts caution that intermittent fasting can lead to weight gain if not managed properly. Some individuals may binge eat after fasting, negating the calorie deficit achieved during the fasting period. Prolonged fasting can also result in low blood sugar levels, which may cause dizziness, headaches, and nausea—especially in individuals with diabetes or those on certain medications. Therefore, consulting a healthcare provider before starting intermittent fasting is recommended.
The “handful diet” is designed to help people estimate portion sizes and encourage balanced intake from the four essential nutrient groups: carbohydrates, proteins, fats, and vitamins and minerals. Dr. Nguyen Trong Hung from the National Institute of Nutrition emphasizes the importance of portion control for weight management.
Linh’s Dietary Choices
In her diet, Linh focused on dark green leafy vegetables, such as water spinach and sweet potato leaves, often preparing them in soups or boiling them. She maintained a flexible approach to meat consumption, opting for lean cuts to minimize fat intake. Additionally, Linh reduced her consumption of sweets, bubble tea, and fast food while incorporating detoxifying supplements. To mitigate cravings and reduce stress, she instituted a weekly “cheat day,” allowing herself to indulge in her favorite foods.
Exercise Regimen
Alongside her dietary changes, Linh incorporated exercise into her routine, attending fitness classes at least once or twice a week. She found that working out in a group setting not only boosted her motivation but also enhanced the effectiveness of her training. Research supports that regular gym workouts can stimulate hormone production, helping muscles absorb amino acids and promoting a toned appearance. Consistent exercise significantly boosts metabolism and aids in weight loss.
Results and Ongoing Journey
After a year of dedication, Linh successfully dropped to 44 kg, reducing her waistline from 82 cm to 66 cm and her belly circumference from 108 cm to 85 cm. Her visceral fat levels also showed significant improvement.
Linh’s journey not only transformed her health but also had a positive ripple effect on her family. Her mother lost 7 kg in three months, improving her pre-diabetes indicators, while Linh’s husband shed 21 kg in 11 months, seeing significant improvements in visceral fat and fatty liver indicators.
Currently, Linh maintains her eating and exercise habits but allows herself some flexibility. She still enjoys a cheat meal each week, indulging in grilled meats, pizza, and desserts, before adjusting her diet accordingly.
Conclusion
Nguyen My Linh’s weight loss journey illustrates the potential of intermittent fasting and a balanced diet, complemented by regular exercise, in transforming one’s health and self-image. Thanks to her dedication, Linh feels healthier, more confident, and happier in her body.
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