28 kg weight loss in under a year with 'eat clean' and yoga

Once weighing 81 kg after childbirth, Hanh, 29, lost 28 kg in less than a year, returning to her pre-pregnancy figure thanks to a scientific lifestyle and positive mindset.

In 3/2025, Vo Thi My Hanh entered a clothing store in Dong Nai hoping to find something that fit. The sales assistant looked at her and bluntly said, "We don't have anything here that will fit you." The words felt like a blow to her self-esteem, leaving the young mother feeling deeply hurt and in tears.

"Looking at my weight, which had reached 81 kg, and a waistline of 101 cm, I knew I had to change," Hanh, a freelance businesswoman, recounted.

Her waistline, which reached 101 cm, made the mother of two constantly self-conscious. *Photo: Supplied by subject.*

Ten months later, Hanh weighed 53 kg. Her waist had shrunk by 38 cm, down to 63 cm. This transformation did not come from harsh dieting. She chose to establish a lifestyle that combined healthy nutrition with moderate exercise to protect her breast milk supply.

According to data from the American Journal of Preventive Medicine, individuals who adopt gradual weight loss through balanced macronutrient intake are twice as likely to maintain their physique long-term compared to those who engage in extreme fasting. Aware of this, Hanh prioritized sustainability over speed.

Her eating plan followed the 'eat clean' method, targeting 1,400 calories daily. "Eat clean" is a dietary approach using natural, minimally processed foods to provide healthy nutrition. Beyond supporting overall health, eat clean also aids in weight loss and maintaining a healthy physique.

Without starvation or cutting out carbohydrates, she structured three main meals complemented by a flexible fruit snack. Her breakfast typically consisted of a banana and whole-wheat bread. This portion was supplemented with protein from two boiled eggs, using only one yolk. Lunch and dinner focused primarily on 120 to 150 grams of white protein, such as fish.

Hanh makes time to go to the yoga studio four to five days a week in the morning, right after taking her children to school. *Photo: Supplied by subject.*

She combined this protein source with green vegetables and a sufficient amount of white rice to share meals with her family. Processed industrial foods were completely eliminated. Her consumption of fried and sauteed dishes was also limited. The habit of drinking more than two liters of water daily was strictly monitored. When dining at restaurants, she adhered to the principle of prioritizing green vegetables and avoiding broth.

Alongside managing her calorie intake, Hanh attended yoga classes about five days a week after dropping her children at school. During busy periods when she could not go to class, she actively walked around her home.

According to an analysis published by the Healthline medical platform, a person weighing 70 kg burns an average of 149 calories after 30 minutes of yoga. This calorie expenditure is significantly slower than cycling. However, yoga builds body discipline and helps maintain a stable weight.

Reports from the US National Institutes of Health (NIH) confirm that regular yoga practice improves satiety awareness. This factor effectively helps practitioners control emotional eating. The combination of proper nutrition and consistent exercise created a robust physical management system for the young mother.

By early 1/2026, after almost a year of perseverance, Hanh officially achieved her goal. Her weight stabilized at 53 kg, meaning she had successfully lost 28 kg. More impressively, her waistline decreased by 38 cm, from 101 cm to 63 cm.

"Eating less doesn't lead to faster weight loss; it only causes quick discouragement and a desire to abandon the regimen," Hanh said, adding that by eating the right and sufficient amounts of carbohydrates, protein, and fiber, she avoided hair loss, weight plateaus, or pressure, truly enjoying the journey and the results achieved.

Currently, the mother of two continues to exercise one hour daily, eats normally with her family, and still limits oily foods, refined sugar, and processed foods.

The greatest reward after two successful post-childbirth weight loss journeys for the young mother was not just fitting into clothes from five to six years before she gave birth.

"The most priceless reward is a completely healthy body, inside and out, both physically and mentally," Hanh confided.