How to eat to help female dancers have an hourglass figure

Vu Thi Thu Huong, currently a dancer and fashion businesswoman, said she is very satisfied that she can regain her pre-pregnancy figure while still ensuring a source of milk for her baby.

Before pregnancy, Huong was 1.63 m tall, weighed 47 kg, and reached 62 kg when she went to the delivery table. After giving birth, the mother of one weighed 52 kg, but her body was flabby, her belly was fat and dark, making her almost depressed every time she looked at herself in the mirror.

Thu Huong's waistline 3 months after giving birth. Photo: Character provided — Thu Huong's waistline 3 months after giving birth. Photo: *Character provided*

Because she breastfeeds her baby, Huong chooses an effective but scientific , sustainable, healthy way to lose weight and have enough milk for her baby. She does not follow a specific diet but supplements all the necessary nutrients, limits oil and fat; prioritizes lots of vegetables, tubers, and fruits at each meal. In addition, Huong only eats until she is 80% full.

Experts say that a scientific diet includes 6 groups of substances: protein, fat, starch, vegetables, fruits, milk and dairy products. The body is healthy when it is balanced and fully supplemented with the above groups of substances. If you apply an unscientific diet such as cutting out one of the 6 groups of substances, it can lead to immediate consequences, including fatigue, hypoglycemia, and fainting. This action also has many potential long-term consequences, leading to vitamin and mineral deficiencies in the body and a weakened immune system.

Thu Huong lost weight and tightened her waist but still provided enough nutrients to breastfeed her baby. Photo: Character provided — Thu Huong lost weight and tightened her figure but still provided enough nutrients to breastfeed her baby. Photo: *Character provided*

Every day, Huong divides her meals into 5 meals. In addition to the three main meals, she eats more fruit and drinks milk in the mid-morning and afternoon to supplement nutrients, avoiding being too hungry, leading to overeating at the main meal.

Associate Professor, Dr. Nguyen Anh Tuan, Head of the Department of Digestive Surgery, 108 Military Central Hospital, said that dividing your meals into smaller portions is a "powerful assistant" to help you achieve your ideal weight. Dividing your meals throughout the day helps control hunger, increase metabolism, reduce fat storage, control calories and maintain stable blood sugar levels.

Associate Professor Tuan also recommends dividing meals into 5-6 small meals a day, with a gap of about 2-3 hours between each meal. Make sure the small meals contain balanced ingredients such as protein, healthy fats, carbohydrates and green vegetables. Control portion size, avoid eating too much in each small meal. Choose quality and nutrient-rich foods to ensure adequate nutrition for the body.

Thu Huong also always makes sure to drink enough water every day, helping her body not get tired and feel hungry for longer.

In addition to changing her diet, Huong spends 15-60 minutes exercising every day. She often chooses cardio exercises to burn fat and create abdominal grooves for healthy days and prioritizes light yoga when she is tired after taking care of her children.

After 9 months of persistently eating and exercising properly, the woman reduced her waist from 82 cm to 65 cm, and her bust and hips were both 90 cm. Thu Huong is more confident with her current "hourglass" body, but she said she still maintains a scientific lifestyle to keep her body healthy and firmer.

Huong advises postpartum mothers who want to lose weight to focus on a comfortable mentality, determination and perseverance in exercising, eating healthily, and avoiding extreme methods such as fasting.

"Women should confide and share with their family members to get support and help with taking care of their children on their journey to regain their figure," she said.