Woman loses 10 kilos in seven months with healthy diet and exercise – VnExpress International

In her senior year of high school, Huynh became unhappy with her body when she saw the accumulation of unwanted fat. At that time, he was 1.63 meters tall and weighed 54 kilograms.

“I struggled and suffocated trying to squeeze into the ao dai (Vietnamese dress),” Huynh recalls.

At first she tried fasting and eliminating carbohydrates while taking diet pills. When these methods proved ineffective, Huynh turned to various online weight loss products, including coffee-based products, pills and powder packets. However, these products often left him feeling irritable and tired. Although he lost a few kilos at first, he eventually gained it back.

“The weight gain caused me to lose sleep and appetite, and I was haunted by the fear of gaining weight until I dreamed about it,” Huynh said.

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

She also suffered from stomach ulcers, acid reflux, hair loss, and lost her period for over a year. He described this period as stressful, which makes him feel tired, irritated, and reluctant to look in the mirror or meet friends.

After doing some research, Huynh realized that losing weight is a long-term, steady journey that shouldn’t be rushed or overly restricted. He ditched quick fixes like diet pills and fast weight loss methods in favor of creating a personalized plan.

Huynh made a rule to include all food groups, even carbohydrates and fats, in his diet, focusing on fruits, vegetables, lean meats, whole grains and healthy fats. He began to reduce his intake of fast food, processed foods, sweets and packaged foods. At first, he was hungry, lustful and restless.

“The idea that it’s okay to eat just a little was going around in my head,” she shared.

Then he realized that just eating less did not guarantee weight loss. The key was controlling calorie intake. If his calorie intake in all foods and drinks was less than or equal to the calories used through metabolism, daily activities and exercise, he could lose weight.

To better control her calorie intake, Huynh chose to cook and eat at home, limiting her meals. He found this method suitable for long-term care and to prevent abandonment in the middle of the road. He usually cooked food by steaming, boiling, or using a moderately hot refrigerator, prioritizing white foods such as chicken and fish, green vegetables and whole grains.

Huynh also practices drinking two liters of water daily and going to bed before 11pm to support skin health and maintain his body.

Nguyen Thi Huynh now weighs 51 kg with a waist measurement of 60 cm. Image courtesy of Huynh

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

Not including one of these nutrient groups can lead to immediate issues such as fatigue, low blood sugar, and fainting, and pose long-term risks such as vitamin and mineral deficiencies and weak immune system, according to the expert.

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

According to the very good health news platform, regular exercise is one of the best ways to lower bad cholesterol (LDL) and increase good cholesterol (HDL), so reduce the risk of heart disease.

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

Also, effective exercise for controlling cholesterol levels includes walking, running, cycling, swimming, weight lifting and yoga.

Huynh said that she often looked in the mirror after a workout and was encouraged by the fact that her stomach was cooling. For her, looking in the mirror made her more confident and motivated her to improve her appearance every day. Sometimes, he would record his practice sessions to check his technique and improve.

Thanks to these methods, Huynh lost 10 kg over seven months and now weighs 51 kg. His ultimate goal is not only to lose weight but to continue exercising to strengthen his muscles even more.

After reaching her target weight, Huynh began pursuing a career as a fitness trainer. She created the account to share her weight loss journey and tips for cooking a variety of low-calorie meals. His videos have collected millions of views and many positive responses.

“Through my weight loss journey, I’ve learned that the goal in life is to be the best I can be, to be healthy, and to enjoy my life because I deserve it,” Huynh shared. .