Man loses 25 kg in 6 months to overcome health struggles and lack of confidence

Two years earlier, Nghiep, a student in Ho Chi Minh City, was already 95 kg at 1.7 m tall. His daily life revolved around oversized clothes, milk tea, greasy food, and worsening health. His weight not only crushed his confidence but also led to medical conditions like fatty liver, metabolic disorders, and poor sleep, turning his life into a struggle.

The wake-up call came when he developed steatorrhea—fat in his stool—that persisted for months. "That scared me. I was afraid I had a serious illness. For the first time, I realized health mattered more than anything and decided to do something different immediately," Nghiep said.

Nguyen Huynh Nghiep, weighing 95 kg, in a photo he provided.

Determined to take control, he started his transformation in October 2023. With guidance from a personal trainer, he combined calorie-cutting with exercise, following the well-known calorie deficit principle. He aimed for a daily 200-calorie deficit, meaning every 1,000 calories burned translated to roughly 1 kg of weight loss.

A calorie deficit, which occurs when more calories are burned than consumed, is a proven method for weight loss. According to WebMD, a leading U.S. health source, this can be achieved through diet adjustments, increased activity, or both—the most effective and sustainable approach. Unlike extreme dieting, a controlled deficit helps shed weight without draining energy for daily life.

To structure his diet, Nghiep followed a plan of 30% carbs, 40% protein, and 30% fiber. His meals centered on lean proteins like chicken, fish, shrimp, and egg whites, paired with steamed or boiled vegetables. To curb cravings, he turned to fiber-rich fruits like bananas, apples, and grapefruit.

But the process was not easy. "The first month was brutal. I craved sweets and constantly felt hungry. There were many moments where I wanted just to give up and eat whatever I wanted," he recalled.

Nguyen Huynh Nghiep after losing 25 kg, in a photo he provided.

To stay motivated, he allowed himself one "cheat day" per week, a chance to enjoy his favorite foods as a reward. This approach helped him stick to his diet without feeling deprived or mentally exhausted.

Exercise played a crucial role in his journey. He began with 100-200 jump ropes daily, gradually increasing to 500 with shorter breaks. The soreness was intense, but he learned to pace himself and control his breathing. Experts note that 15 minutes of jump rope burns 150 calories, the equivalent of an hour of slow walking.

By the second month, he incorporated running, sit-ups, push-ups, and weightlifting, steadily increasing intensity each week. He exercised for 30-60 minutes daily, burning fat and building stamina.

After six months, Nghiep’s hard work paid off, he had dropped from 95 kg to 70 kg. No longer self-conscious or camera-shy, he confidently joined school activities and shared his weight loss journey with others.

"Losing weight isn't a battle when you realize it's for your health, not just for your looks. That's the most important motivation to me," he said.

Nghiep now maintains a jogging habit to keep himself hit and healthy.

Nguyen Huynh Nghiep jogs, in a photo he provided.