Woman loses 10 kg in seven months through healthy diet and exercise

In her final year of high school, Huynh became unhappy with her body as she noticed unwanted fat accumulation. At that time, she was 1.63 m tall and weighed 54 kg.

"I struggled and suffocated trying to squeeze into an ao dai (Vietnamese tunic)," Huynh recalled.

She initially tried fasting and eliminating carbohydrates while taking weight loss pills. When these methods proved ineffective, Huynh turned to various weight loss products online, including coffee-based products, pills, and powder packets. However, these products often made her feel irritable and exhausted. Though she lost a few kilograms at first, she eventually regained the weight.

"The continuous weight gain caused me to lose sleep and appetite, and I was haunted by fear of gaining more weight to the point of dreaming about it," Huynh said.

Nguyen Thi Tuyet Huynh when she weighed 62 kg. Photo courtesy of Huynh

She also developed stomach ulcers, acid reflux, hair loss, and missed her menstrual cycle for over a year. She described this period as distressing, making her feel exhausted, irritable, and reluctant to look in mirrors or meet friends.

After researching, Huynh realized that weight loss is a long-term, sustainable journey that should not be rushed or overly restrictive. She abandoned quick fixes like weight loss pills and rapid weight loss methods in favor of creating a personalized plan.

Huynh established a rule to include all food groups, even carbohydrates and fats, in her diet, with a focus on fruits, vegetables, lean meats, whole grains, and healthy fats. She began limiting her intake of fast foods, processed foods, sweets, and packaged foods. Initially, she experienced hunger, cravings, and restlessness.

"The thought that it’s okay to eat just a little kept going around in my head," she shared.

She then realized that simply eating less didn’t guarantee weight loss. The crucial factor was controlling calorie intake. If her calorie intake from all foods and drinks was less than or equal to the calories expended through metabolism, daily activities, and exercise, she could lose weight.

To manage her calorie intake better, Huynh chose to cook and eat at home, limiting dining out. She found this approach suitable for long-term maintenance and preventing mid-way abandonment. She often prepared meals by steaming, boiling, or using an air fryer at moderate temperatures, prioritizing white meats like chicken and fish, green vegetables, and whole grains.

Huynh also developed habits of drinking about two liters of water daily and going to bed before 11 p.m. to support skin health and maintain her figure.

Nguyen Thi Huynh now weighs 51 kg with a waistline measurement of 60 cm. Photo courtesy of Huynh

Dr. Do Thi Ngoc Diep, Vice President of the Vietnam Nutrition Association, emphasizes that a proper diet includes six nutrient groups: proteins, fats, carbohydrates, vegetables, fruits, and dairy products. A balanced diet that includes all these nutrients is essential for maintaining a healthy body.

Excluding one of these nutrient groups can lead to immediate issues such as fatigue, low blood sugar, and fainting, and pose long-term risks like vitamin and mineral deficiencies and a weakened immune system, according to the expert.

In addition to focusing on nutrition, Huynh exercised regularly, working out three to four times a week with a focus on resistance training and cardio to reduce fat and build muscle.

According to health news platform Very Well Health, regular exercise is one of the best ways to lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of cardiovascular diseases.

A 2012 study published in BMC Public Health stated that combining aerobic and resistance training, core strength exercises was significantly more effective for weight loss, fat reduction, and cardiovascular health compared to conventional cardio exercises alone.

Also, effective exercises for regulating cholesterol levels include walking, running, cycling, swimming, weightlifting, and yoga.

Huynh shared that she often looked at herself in the mirror after exercising and found motivation when she saw her stomach becoming flatter. For her, looking in the mirror boosted her confidence and motivated her to improve her appearance daily. Occasionally, she recorded her workout sessions to review her technique and improve herself.

Thanks to these methods, Huynh lost 10 kg over seven months and now weighs 51 kg. Her ultimate goal is not just weight loss but to continue her workouts to strengthen her muscles further.

After reaching her desired weight, Huynh began pursuing a career as a professional fitness trainer. She created an account to share about her weight loss journey and tips for preparing diverse, low-calorie meals. Her videos have garnered millions of views and numerous positive responses.

"Thanks to my weight loss journey, I’ve learned that the goal in life is to become the best version of myself, be healthy, and enjoy my life because I deserve it," Huynh shared.