A 117 kg woman transforms after losing half her weight

Starting at over 100 kilograms, Mai Tram, 21, committed to consistent exercise and healthy eating, losing 59 kg in over two years to rediscover herself.

In Tet 2022, Mai Tram stepped onto the scale and saw 117 kg. The 21-year-old could not fit into any outfits for her family's Tet photos. Throughout her high school years in Ho Chi Minh City, Tram feared going to school due to body shaming from friends. She limited social interactions, withdrawing into herself.

Even within her family, when someone casually remarked, "Your mother is so beautiful, how did you end up like this?", she carried that feeling to her room and told no one. Her weight at that time was "a shell separating her from the world."

Weight loss helped Tram regain confidence, becoming more active and energetic. *Photo: Provided by subject*

More than two years later, the university student maintains a weight of 58-60 kg, nearly 60 kg less than her heaviest. Her body measurements are 93-66-98 cm. Her height increased by 3 cm, from 1,64 m to 1,67 m, thanks to posture-improving exercises combined with regular physical activity.

Tram did not use medication or medical intervention. She started as slowly as possible because she had no other choice. "At that time, my body was very heavy; intense exercise would affect my joints," she said.

When exceeding 100 kg, the pressure on a person's knee joints at that weight is equivalent to 4-6 times their body weight when moving, according to musculoskeletal research. Instead of high-intensity training, Tram reduced her food portions and walked slowly every day.

The diet she adopted was Eat Clean combined with 16:8 intermittent fasting, meaning she fasted for 16 continuous hours and ate within an 8-hour window. She prioritized whole foods, steamed or boiled, or cooked in an air fryer at home to control calorie intake. Soup was seasoned with very little salt, getting its sweetness from vegetables. Vermicelli and pho were still eaten normally but with reduced starch, getting sweetness from shrimp or daikon instead of industrial seasonings; sauces were made from fresh tomatoes, and white sugar was replaced with honey or stevia.

"I ate enough protein, fiber, and still kept carbohydrates but at a restricted level. The important thing is to understand what your body needs instead of forcing yourself," Tram said.

Tram now appears "transformed", becoming her best version, 1,67 m tall, with measurements of 93 – 66 – 98. *Photo: Provided by subject*

According to nutrition experts, a scientific diet needs six nutrient groups: protein, fat, carbohydrates, vegetables, fruits, and dairy. Cutting any group can lead to fatigue, hypoglycemia, and long-term immune system impairment. Tram did not cut, but adjusted the proportion and source of foods.

As her weight decreased, she gradually increased exercise intensity: from walking to cardio, then resistance training to keep her body firm. Her training schedule was from monday to sunday, without rest, regardless of rain or fatigue.

The moment Tram truly realized the change was not when she stepped on the scale, but when she tried on an ao dai for a photo shoot before 2/9. When she fit into a size S ao dai at the shop, she asked the staff again, fearing she had made a mistake.

Throughout her journey, her father called her "golden pig", an affectionate teasing remark that she said was her biggest motivation to not give up.

"Weight loss is a journey that requires sweat, effort, and time. When you overcome it, you will be more confident and appreciate yourself more," Tram said.