His plus size has given way to a lean, more toned build after 100 days of disciplined cycling, he says.

In October 2025, after spending hours on social media, Khoa found himself repeatedly exposed to images of fit Korean actors and peers his age leading successful, healthy lifestyles. “If they can do it, why can’t I?” he recalls thinking.

The next day he set up a camera and began documenting his 100-day weight loss journey online.

Khoa did not use weight-loss pills or extreme dieting, relying instead on smaller portions and regular exercise. The first month was the most challenging. Without a personal trainer, he reduced his food intake and followed workout videos online.

The gym was not a welcoming place at first. Stares and whispers about his size followed him into every session. Instead of giving up, Khoa used the negativity as motivation. In 30 days he lost 10 kg.

By the second month the gym had become his second home, where he sometimes spent four to five hours a day. He began with 15 minutes of walking, gradually increasing to an hour. Realizing that prolonged walking put pressure on his knees, he switched to indoor cycling, often riding for several hours at a time.

“Instead of lifting heavy weights for quick results, I focused on lighter exercises with proper form to avoid injury,” he says. He lost another five kilograms in the second month.

According to the British Medical Association, cycling 40 km per week can reduce the risk of coronary heart disease by half. The activity engages multiple muscle groups, including the legs, lower back, shoulders, and arms, while also helping lubricate joints and prevent stiffness.

Compared to running, cycling places significantly less stress on the joints, making it suitable for overweight individuals seeking long-term exercise.

Even after cycling at a steady pace, a person continues to burn calories for hours afterward.

In the final 40 days, Khoa lost another five kilograms. By the end of the 100 days, his weight had dropped to 78 kg, bringing his total weight loss to 28 kg. “This is an incredible result for someone who rarely exercised before,” he says.

The transformation also brought new opportunities. Brands began reaching out for collaborations, and Khoa started paying more attention to skincare, including daily sunscreen use.

But he sees this as only the first phase, and soon plans to focus on building muscle and refining his diet to achieve a six-pack physique.

“Don’t focus on a distant goal,” he says. “Break it down into smaller milestones. When working out becomes as routine as eating and drinking, the results will follow.”