Standing before a mirror in the summer of his 11th grade, Nguyen The Nam clearly saw thick, dark patches around his neck. The student's weight at the time reached 112 kg. His dream of becoming a military pilot, with its rigorous health checks, collided directly with his reflection. A question popped into his head: "Will my weight block my path to the Air Force Officer School?"

Excess weight plagued Nam since childhood. Snacks, fried foods, and a body prone to fat accumulation caused his weight to climb steadily. His oversized physique brought a string of health issues. Nam suffered from high blood pressure. His skin developed acanthosis nigricans, a pigmentation disorder causing abnormal darkening in certain areas, often associated with insulin resistance in overweight individuals. During one soccer game, his knee experienced effusion. His heavy body restricted every movement, and self-consciousness about his appearance made him hesitant to interact with others.

Nam after successfully losing 34 kg. *Photo courtesy of subject*

Before this, Nam had attempted to control his weight through tennis, table tennis, and soccer. He exercised without a plan and neglected nutrition, so his efforts yielded no results. The afternoon in front of the mirror marked the end of that aimless approach. He decided to start anew, seriously.

Nam established a disciplined diet, replacing his habit of eating on impulse. He maintained three main meals and one snack daily, controlling his calorie intake to ensure his body expended more than it absorbed. He swapped white rice for brown rice, brown rice vermicelli, and boiled sweet potatoes. Protein came from shrimp, chicken breast, and beef. Vegetables and fruits filled his meals. His snack consisted of unsweetened yogurt and a few types of fruit.

This combination effectively tackled hunger. Protein from meat and shrimp extended his feeling of fullness. Fiber in vegetables, fruits, and sweet potatoes aided digestion, curbing cravings between meals. Consequently, Nam controlled his portions and broke his snacking habit while his body still had enough energy for intense training sessions.

The value of brown rice lies in its fiber content, according to Associate Professor, Doctor Nguyen Trong Hung of the National Institute of Nutrition. 100 g of brown rice contains 3.4 g of fiber, which is about eight to nine times higher than the 0.4 g found in 100 g of polished white rice. This amount of fiber extends satiety and limits excess energy. Skinless chicken breast also holds a central position in many weight control diets, largely because most of its calories come from protein, and its fat content is significantly lower than that of thighs, wings, or organs. This is the only white meat part of a chicken, a group of meats recommended for having fewer negative effects than red meat.

Nam steamed and boiled most of his food, occasionally using an air fryer for chicken breast to avoid oil and grease. He eliminated fish sauce, MSG, and sugar—a suitable change for someone with high blood pressure—only seasoning with a little soy sauce or salt to make it palatable. In the beginning, the bland dishes made it difficult for him to eat. Then his body gradually adapted, and he felt lighter and healthier.

Concurrently, Nam began working out at a gym with a personal trainer. He started with full-body resistance exercises, targeting one muscle group per session to allow his body to adapt. His training schedule intensified to six sessions per week, each lasting 2.5 to 3 hours. He dedicated 1.5 hours to muscle groups, one hour to cardio using a stationary bike and treadmill, then 15 to 30 minutes in the sauna after his workout. This volume of exercise was substantial for someone starting at 112 kg and having previously suffered from knee effusion, so he relied on his trainer's supervision to manage risks.

The initial sessions were grueling. Every time he stood up or sat down, pain followed. At night, his entire body ached, and the thought of giving up crept in. "Keep pushing," he told himself, then continued training.

As his body adjusted, Nam increased the weight, sets, and repetitions. He varied exercises for each muscle group, progressing from simple to complex movements. Each week, he reserved one session for cardio with battle ropes, jump rope, medicine ball slams, and tire pulls. On the machines, he gradually increased intensity, speed, and duration through each stage.

In the first 30 days, Nam's weight dropped by 15 kg. This astonishing figure came primarily from water and muscle mass during the sudden change, a rate far exceeding the safe recommendation of 0.5 to 1 kg per week by experts. Then his weight plateaued for 7-10 days. He continued to eat and train according to plan, but the scale remained static, and discouragement set in. Nam added swimming to his mornings, 1.5 to 2 hours per session, alongside his existing gym and cardio schedule. After that stagnation, his weight continued to decrease.

Nam during his weight loss journey. *Photo courtesy of subject*

Six months concluded with a weight of 78 kg, a reduction of 34 kg from his starting point. Nam recounted that his high blood pressure and acanthosis nigricans both disappeared. His lighter body allowed him flexible movement and restored his confidence in conversations. He passed the entrance exam for the Air Force Officer School and is currently a third-year student, transforming his pilot dream from a reflection in the mirror into a real trajectory.

Such extreme changes in diet and exercise, like Nam's, require medical monitoring, especially for individuals with underlying health conditions. For him, the lesson learned was simple. "Set goals, be determined, and persevere to the end," Nam said. "If others can do it, so can you. Change yourself for your health and your future."

Ha Phuong