At 23, Nguyen Huynh Nghiep was confronting a critical moment in his life. Weighing 95 kg and standing 1.7 meters tall, Nghiep realized his weight was severely affecting his health and well-being.
Two years prior, as a student in Ho Chi Minh City, Nghiep had already reached a weight of 95 kg. His daily routine was dominated by unhealthy habits—overeating, drinking milk tea, and consuming greasy foods—which ultimately led to multiple health complications. These included a fatty liver, metabolic disorders, and chronic sleep deprivation, eroding his self-confidence and making everyday life a challenge.
However, his wake-up call came when he noticed troubling symptoms, including steatorrhea—fatty stools—that persisted for months. “That frightened me,” he shared. “I feared I had a serious illness. It was the first time I realized how vital health is, and I knew I had to make a change immediately.”
Determined to regain control over his life, Nghiep embarked on a transformative journey in October 2023. With the guidance of a personal trainer, he adopted a rigorous weight-loss plan based on the principle of calorie deficit—a widely recognized method that combines reducing calorie intake with increased physical activity. Nghiep set a goal of achieving a 200-calorie deficit per day, which, over time, led to a weight loss of approximately 1 kg per week.
The calorie deficit strategy, recommended by health experts like WebMD, promotes weight loss by burning more calories than consumed. It can be achieved through a combination of dietary adjustments and exercise, creating a balanced and sustainable approach to weight management.
Nghiep’s diet was structured around a balanced macronutrient breakdown of 30% carbohydrates, 40% protein, and 30% fiber. His meals predominantly featured lean proteins, such as chicken, fish, shrimp, and egg whites, paired with steamed vegetables. To manage cravings, he incorporated fiber-rich fruits like bananas, apples, and grapefruit into his meals.
Despite the clear health benefits, the weight-loss journey was not without its challenges. “The first month was incredibly tough. I craved sweets and was constantly hungry. There were many times when I wanted to throw in the towel and eat whatever I pleased,” Nghiep confessed.
To stay motivated, he gave himself a weekly “cheat day,” allowing him to indulge in his favorite foods as a reward for his discipline. This strategy helped him stay focused on his long-term goals without feeling deprived.
Exercise was another critical component of his transformation. He began with 100-200 jump ropes a day, gradually increasing to 500 as his stamina improved. Although the physical discomfort was intense, Nghiep learned to pace himself and control his breathing. Experts note that just 15 minutes of jump rope can burn 150 calories, equivalent to an hour of slow walking.
By the second month, Nghiep expanded his workout routine to include running, sit-ups, push-ups, and weightlifting. He gradually increased the intensity of his workouts, exercising for 30-60 minutes daily, which helped him burn fat and improve his overall fitness.
After six months of dedication, Nghiep successfully shed 25 kg, bringing his weight down to 70 kg. With his newfound confidence, he no longer felt self-conscious or camera-shy. He began participating in school activities and eagerly shared his weight-loss journey with others.
“Losing weight isn’t just about changing your appearance. When you realize it’s about improving your health, it becomes much more motivating,” Nghiep reflected.
Today, he continues to maintain his fitness by jogging regularly, keeping his body and mind in optimal health.
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