When Nguyen Huynh Nghiep reached 23 years old and weighed 95 kg, he realized he needed to make changes due to concerning health indications.
Two years prior, Nghiep, who studied in Ho Chi Minh City, had already weighed 95 kg despite being just 1.7 meters tall. His everyday existence centered around loose-fitting clothing, bubble tea, oily cuisine, and declining health. The excess pounds eroded his self-esteem and contributed to various ailments such as fatty liver, metabolic issues, and disrupted sleep patterns, making each day an uphill battle for him.
The alarm bells rang when he started experiencing steatorrhea—fatty stools—that lasted for several months. “This really frightened me; I feared having a severe disease,” Nghiep recalled. It was then that he recognized how crucial good health truly was, surpassing everything else in importance. He resolved to make significant changes right away.
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Nguyen Huynh Nghiep, who weighs 95 kg, as shown in a photograph he submitted. |
Resolute on taking charge, he initiated his metamorphosis in October 2023. Under the supervision of a personal coach, he integrated diet restrictions with physical activity, adhering to the familiar concept of caloric deficit. His objective was to achieve a daily reduction of 200 calories, which equated to approximately 1 kilogram of bodyweight lost for every 1,000 calories expended.
Creating a calorie deficit—where you burn more calories than you consume—is an established way to lose weight. As stated by WebMD, one of America’s foremost healthcare authorities, this can be accomplished either by modifying your eating habits, boosting physical activities, or combining both methods—an optimal and lasting strategy. In contrast to severe dietary restrictions, managing your caloric intake effectively reduces weight while maintaining enough energy for everyday tasks.
To organize his eating habits, Nghiep adhered to a regimen consisting of 30% carbohydrates, 40% protein, and 30% fiber. His daily intake focused primarily on low-fat proteins such as poultry, seafood, shrimp, and egg whites, complemented with steamed or boiled veggies. When faced with food urges, he opted for high-fiber fruits including bananas, apples, and grapefruits.
However, the process wasn’t simple. “That initial month was extremely tough. I had an intense craving for sweets and often felt ravenous. Many times, I considered quitting and indulging in anything I desired,” he remembered.
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After shedding 25 kg, Nguyen Huynh Nghiep shared a photograph of his new appearance. |
In order to maintain motivation, he permitted himself one "indulgence day" each week, an opportunity to savor his preferred meals as a treat. This strategy enabled him to adhere to his dietary plan without experiencing feelings of scarcity or mental fatigue.
The exercise regimen was pivotal throughout his progress. Starting with 100 to 200 jumps per day, he slowly escalated this number up to 500, reducing rest periods as well. Despite experiencing significant discomfort, he mastered pacing and regulating his breath. According to specialists, jumping rope for just 15 minutes can burn approximately 150 calories, which equals about one hour of leisurely walking.
Within two months, he had integrated activities such as running, sit-ups, push-ups, and weightlifting into his routine, gradually boosting the difficulty level every week. Each day, he committed between 30 to 60 minutes to these exercises, effectively shedding excess body fat and enhancing his endurance.
Six months later, Nghiep’s efforts finally bore fruit as his weight plummeted from 95 kg to 70 kg. Free from self-consciousness and no longer avoiding cameras, he actively participated in school events and openly discussed his weight-loss journey with peers.
He mentioned, 'Losing weight doesn’t feel like a struggle once you understand it’s about improving your health rather than merely enhancing your appearance. This realization serves as my primary inspiration.'
Nghiep now keeps up with running regularly to stay fit and healthy.
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In a picture shared by him, Nguyen Huynh Nghiep is seen jogging. |
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