Many mothers who have given birth to a second child often struggle with post-pregnancy weight loss. Nutritionist Fang Fang shared the case of a 40-year-old mother, 163 cm tall, whose weight reached 72 kg after delivery. With the daily responsibility of caring for two children, she often skipped breakfast while rushing to get the kids to school and manage household chores. By noon, she would eat excessively due to hunger, causing her body fat to increase.
Later, she adjusted her breakfast routine by incorporating five specific foods on an empty stomach and made minor adjustments to her three meals without deliberately dieting or restricting calories. Over time, her weight gradually dropped and stabilized at 59 kg, with her waistline reduced by 12 cm. According to the nutritionist, the key was choosing the right breakfast foods to kickstart metabolism early in the day rather than simply eating less.
Five Foods to Eat on an Empty Stomach
Her breakfast focused on high-fiber, high-protein, and low-GI foods in fixed portions:
- 100 g unsweetened Greek yogurt: Rich in protein and probiotics, it helps stabilize blood sugar and delays hunger. Compared to regular yogurt, it provides better satiety.
- 1 tsp chia seeds (≈10 g): Absorbs water and expands, increasing fullness and supporting digestion.
- 150 g cherry tomatoes: Low-calorie, high-water content, and packed with vitamins to prevent overeating later.
- 1 boiled egg: Provides protein to maintain muscle mass and prolong satiety.
- 200 ml unsweetened green tea: Contains catechins and a small amount of caffeine without added sugar.
Fang Fang emphasizes that eating on an empty stomach doesn’t mean unlimited consumption. Chia seeds and cherry tomatoes should be portion-controlled to avoid extra calories.
Meal Planning for the Day
- Breakfast: Greek yogurt 100 g, chia seeds 1 tsp, cherry tomatoes 150 g, boiled egg 1, unsweetened green tea 200 ml.
- Lunch: Quinoa 80 g, stir-fried chicken breast 100 g with bell peppers and onions, garlic stir-fried A-choy 150 g.
- Dinner: Salmon 100 g (steamed or pan-seared), chilled wood ear mushroom and cucumber 150 g, half a bowl of mashed yam, eaten at least 3 hours before bed.
Daily Activity Routine
She also naturally incorporated movement into her daily life:
- Morning: 25-minute brisk walk after dropping the kids off.
- Afternoon: Squats and calf raises while playing with the children.
- Before bed: 10 minutes of pelvic floor exercises and stretches.
Nutritionist Tips
- Rotate protein sources such as chicken, fish, or tofu to avoid monotony.
- Drink around 1.5 liters of water daily, spread throughout the day.
- Aim for a gradual weight loss of 0.5–1 kg per week for sustainable results.
