U50 reduces belly fat thanks to the rule of thumb, eating good fats

After giving birth to two children and turning 40, Mai Thanh faced a series of health problems such as belly fat, acne, poor memory, and chronic sore throat and sinusitis. She often had to take medication and depend on antibiotics, leading to a serious decline in her health. Loss of appetite and unscientific eating habits, especially consuming a lot of sweets, caused Thanh’s body to age quickly, both physically and mentally exhausted. In particular, a fatty waist is not only unbalanced compared to the body shape, but also signals that a woman is at risk of metabolic diseases such as diabetes, cardiovascular disease, cancer…

Realizing that her body was gradually “withering away”, Thanh decided to change to live a healthier life, focusing on improving from the inside instead of placing too much emphasis on physique goals.

She began to adjust her diet, supplementing all 4 groups of substances: carbohydrates, protein, fat, vitamins and minerals, especially focusing on good fats from fish and nuts. Doctor Nguyen Trong Hung, National Institute of Nutrition, said fish contains the main and important source of protein for the body, and also contains the best source of fat, rich in omega-3, 6, 9 fatty acids and contains very little cholesterol. bad. Studies show that fish is more nutritious than meat, beneficial for humans, especially the elderly.

In addition, eating unsalted nuts such as almonds, walnuts, and cashews instead of unhealthy snacks has many health benefits. They are rich in good fats, fiber, vitamins and minerals, helping to control weight and promote heart health, reducing the risk of disease.

Supplement healthy, scientific foods, Thanh estimates each meal according to the rule of thumb. Specifically, she divides a meal into amounts, for example, the amount of vegetables eaten is equal to a full handful (ie two hands clasped together); a palm-sized amount of meat, fish or eggs; amount of starch equal to a fist, can be rice, bread, vermicelli, pho. The amount of fat each time you eat is only about a finger.

The rule of thumb is given by nutrition experts to roughly estimate each person’s food intake in a day. According to Good Health, This is a simple method, easy to apply, because usually the nutritional content and size on the packaging are listed in grams, but few people care and don’t know how much to eat. Adults with larger hands need larger portions and vice versa for children. You can apply it to roughly estimate the amount of food in each meal, thereby helping to control your body shape.

Thanks to applying this regimen for two months, Thanh’s waist circumference decreased to 60 cm, and her body fat percentage decreased from 24% to 19% even though her weight remained unchanged. Along with eating, she maintains exercise by jogging, jumping rope and planking – simple exercises that help burn excess fat and tone the body.

Theo Healthlinerunning just 5 to 10 minutes a day at a moderate pace can help reduce the risk of death from heart attack, stroke and other common illnesses. This process also helps the body excrete sweat regularly and cool down better, thereby enhancing the elimination of sebum and toxins outside the body. In addition to keeping the body toned, jogging also helps the brain function better, helping you strengthen your spirit and comfort.

After a period of perseverance, Thanh’s health improved significantly. She increased from 45 kg to 48 kg, her belly fat decreased, her bust reached 90 cm, she was no longer sick and felt more optimistic. “I am confident in controlling my body. I may not be as beautiful as many people, but I love myself very much,” Thanh shared.