Tien, 25, began gaining weight uncontrollably after the Covid-19 pandemic. At over 90 kg and 1.6 meters tall, she frequently faced body-shaming, with people telling her: “You’re fat but still love to eat.”

This rapid weight gain led to frequent shortness of breath, snoring, and joint pain. She was diagnosed with high visceral fat levels during a health check-up, with her doctor advising her to lose weight urgently. She also experienced irregular menstruation, with her period occurring only once every three months.

“Feeling guilty toward myself, I decided to lose weight to live a healthier life,” she said.

Tien set health improvement as her main motivation and researched weight loss methods, including keto, clean eating, calorie deficit, and weight loss pills. She chose the calorie deficit method because “it doesn’t require starving but rather eating in a more scientific way,” she explained.

The calorie deficit approach requires that calorie intake be lower than calorie burn. According to WebMDtwo ways to achieve this are by eating lower-calorie foods and increasing physical activity to burn more calorie, with the combination of both being healthier and more effective. Unlike restrictive diets that can lead to energy deficiency, a calorie deficit is a more sustainable way to lose weight.

Dr. Do Thi Ngoc Diep, Vice President of the Vietnam Nutrition Association, emphasizes the importance of a balanced diet that includes six nutrient groups: protein, fats, carbohydrates, vegetables, fruits, milk, and dairy products. She cautions against skipping meals or eating only vegetables, advising a daily fiber intake of about 21-25 grams for women and 30-38 grams for men.

Tien thus started following a daily intake of 1,500-1,700 calories, balancing 40% carbs (including starch and fiber), 35% protein, and 25% fats to maintain a steady weight loss.

She also eliminated oil and sugar. For stir-frying, now she uses water or opts for boiled or steamed dishes. Occasionally, she marinates meat with oyster sauce before air-frying it to limit fat intake. Tien prioritizes vegetables and limits carbs, eating only about 80 grams of rice per meal, roughly half a bowl. She also avoids fatty meats, skin, and animal organs.

Tien after losing 20 kg. Photo courtesy of Tien

Tien’s approach is to reduce calorie intake without reducing food volume. She focuses on colorful foods and mainly consumes plant-based proteins, lean proteins like chicken and fish, and seafood, while limiting red meat.

Throughout her journey, Tien drinks plenty of water everyday to flush out toxins, reduce cravings, and improve skin health. She maintains three full meals daily rather than skipping meals or fasting. She also avoids rigid meal plans, preferring to adapt her intake based on her needs.

“If I eat more one day, I simply reduce my portions the next day to keep my weekly calorie intake within the limit,” she said.

Initially, Tien struggled with hunger and fatigue. To cope, she drank warm water, ate cucumbers or yogurt, or went to bed early. Over time, she currently feels healthier, her menstrual cycle has normalized, and she no longer feels tired when climbing stairs.

Besides nutrition, Tien dedicates an hour daily to walking, cardio, and resistance band exercises to tone her body and improve her stamina. She aims to lose an additional 10 kg over the next two months to be ready for the Tet Lunar New Year.

“I used to blame my weight on genetics, but now I know that with the right method and persistence, no woman has to stay overweight,” Tien said.