This way of eating helps women lose weight and escape depression

The woman currently lives in Spain, is an office manager, is 1.57 meters tall, and weighed 47 kg before giving birth. Three years ago, she gave birth to her second child. The pressure of taking care of children alone in a foreign land makes women depressed, less communicative, often sad and cry, and have pessimistic thoughts. Every day, Quyen only sleeps 3-4 hours, often wakes up in the middle of the night, gets up early in the morning, gradually has eating and sleep disorders, and uncontrollable weight gain.

Depression is a long-lasting mood disorder that often causes feelings of sadness and loss of interest in activities the person once enjoyed. There are many reasons why women suffer from postpartum depression such as endocrine, hormonal, and psychological changes. Taking care of a child is hard, getting little sleep, and the baby cries at night, causing stress for the mother, physical weakness, and more mood disorders. Many pregnant women do not receive the attention and support from their husbands, family and relatives, and conflicts over taking care of their children can easily lead to depression…

A few months later, the woman gained 9 kg. When she returned home, everyone called her fat, which shocked her and made her determined to lose weight. Quyen applies the 16:8 intermittent fasting regimen (eating for 8 hours and fasting for the remaining 16 hours), combined with yoga at home. As a result, the nursing mother lost 5 kg in the first 5 months of 2022.

However, her belly fat did not improve much, intermittent fasting also made her “full and hungry”, her body was not really comfortable. Realizing that this was not a regime that could be followed long term, Quyen sought to change.

Through a friend, Quyen found a community of people with the same weight loss goals as her. During the next 90 days, the woman returns to a natural diet, three meals a day with all 4 groups of nutrients: Starch, protein, fiber, vitamins and minerals. Quyen is not too dependent on one weight loss method, but focuses on building a comprehensive healthy lifestyle, including food, cooking methods, and scientific eating. Women completely estimate calories themselves, applying them flexibly.

To lose weight, the key factor is a calorie deficit, which means the amount of calories consumed must be less than or equal to the amount of calories consumed. Calories absorbed into the body (calories in) a day include food and drinks, calories consumed (calories out) are metabolic processes, normal activities (including breathing or sleeping) and exercise. . The woman estimates by listening to her body, eating slowly, chewing thoroughly to stay full for a long time and only eating 80% full.

Initially, when applying mindful eating, she tried to do it at a basic level with simple things like “when you eat, create a separate space, chew thoroughly at least 20 times, over 25 minutes per meal. Nursing mothers believe that eating and drinking must make themselves comfortable to be able to pursue it for a long time. Therefore, she prioritizes foods of seasonal origin, easy to buy, prepared in many ways, braised, stir-fried, braised, not simply steamed or boiled.

Besides eating, Quyen tries to do light cardio exercises to burn fat. However, with the work of a busy mother, exercise becomes a pressure that makes her more stressed. This is the risk of triggering an eating disorder, causing uncontrolled weight gain. Quyen decided to stop exercising and do daily activities, including carrying her baby, doing housework, walking to the market or climbing stairs.

“I say I don’t exercise, but in reality, I’m still active all the time,” Quyen said. In particular, when there is a community of people who accompany her to lose weight, women can carefully take care of their meals, share difficulties, and relieve stress.

“Every day there will be friends who ask: What’s happy or sad today? Why haven’t I sent photos of food today?”, she said. Quyen feels easy and comfortable when sharing with strangers, thereby always having a happy mood, better discipline to lose weight, more motivation and love for life.

After 90 days by eating enough nutrients and properly, creating a calorie deficit, the woman lost 4 kg and 11 cm in waist circumference, her weight returned to the original, and her depression disappeared.

“The most important thing is to always be happy in your weight loss journey, don’t pay attention to too many details that put you under pressure,” the woman said.