At the age of 23 and weighing 95 kilograms, Nguyen Huynh Nghiep realized he needed to make a change after noticing alarming health indicators.
Two years ago, Nghiep, a student in Ho Chi Minh City, was already 95 kilograms at 1.7 meters tall. His daily routine was dominated by oversized clothing, milk tea, and greasy food, which took a toll on his health. His weight not only eroded his self-assurance but also led to medical issues such as fatty liver disease, metabolic disorders, and poor sleep, making life a constant struggle.
The wake-up call came when he started experiencing 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 kilograms, in a photograph he supplied. |
He decided to take charge of his transformation in October 2023. Under the guidance of a personal trainer, he followed a combination of calorie reduction and physical exercise, adhering to the established calorie deficit principle. His daily goal was a 200-calorie deficit, with every 1,000 calories burned resulting in approximately 1 kilogram of weight loss.
A calorie deficit, which occurs when more calories are burned than consumed, is a proven method for weight loss. According to a reputable US health resource, WebMD, this can be achieved through dietary adjustments, increased physical activity, or a combination of both - the most effective and sustainable approach. Unlike extreme dieting, a controlled deficit helps to shed weight without depleting energy for daily life.
To structure his diet, Nghiep followed a plan consisting of 30% carbohydrates, 40% protein, and 30% fiber. His meals focused on lean proteins such as chicken, fish, shrimp, and egg whites, which he combined with steamed or boiled vegetables. To suppress cravings, he turned to fiber-rich fruits such as bananas, apples, and grapefruit.
The process was not smooth. "The first month was very tough. I had a constant craving for sweets and felt hungry all the time. There were many times when I wanted to give up and eat whatever I wanted," he remembered.
|
|
Nguyen Huynh Nghiep, who lost 25 kg, in a photo he provided. |
To stay motivated, he allowed himself one "cheat day" per week, a chance to indulge in his favorite foods as a reward. This approach helped him stick to his diet without feeling deprived or mentally drained.
Exercise played a vital role in his transformation. He started with 100-200 jump ropes each day, gradually increasing to 500 with shorter rest periods. The soreness was extremely intense, but he learned to pace himself and regulate his breathing. Specialists point out that 15 minutes of jump rope burning results in 150 calories, equivalent to an hour of slow walking.
By the second month, he started incorporating various physical activities, including running, sit-ups, push-ups, and weightlifting, increasing the intensity of each exercise gradually each week. He devoted 30-60 minutes daily to physical exercise, burning excess fat and building up his stamina.
After six months of hard work, Nghiep's efforts had finally paid off, he had lost 25 kilograms, dropping from 95 kg to 70 kg. No longer self-conscious or camera-shy, he confidently participated in school activities and shared his weight loss journey with others.
For me, the motivation to lose weight comes from understanding that it's a matter of health, not just physical appearance.
Nghiep now maintains a jogging routine to keep himself fit and healthy.
|
|
Nguyen Huynh Nghiep is shown jogging in a photo he posted. |