Popular blogger Susann, known on Tieu Hong Thu, once found herself trapped in a cycle of extreme weight loss methods, including fasting and diet pills. This approach backfired, leading her weight to surge to 62 kg just 2 months after discontinuing medication. Beyond the weight gain, she experienced body swelling, oily skin, and greasy hair, all symptoms of a metabolic disorder.

Determined to make a lasting change, Susann developed a new strategy: "Eat nutritious food, exercise regularly, and stabilize metabolism." This comprehensive approach helped her drop from 62 kg to 44 kg, a weight she has maintained for the past 3 years.

Clean eating and the 211 plate rule

Susann adopted a regimen combining "clean eating" with the "211 plate ratio." The essence of this method ensures a balanced intake of high-quality vegetables, whole grains, and lean protein.

The 211 plate ratio for each meal includes:

2 parts green vegetables.

1 part protein.

1 part carbohydrates.

Susann's typical daily menu features:

Breakfast: Focuses on protein and dairy, consisting of 200 ml skim milk and 2 boiled eggs.

Lunch: A substantial meal to prevent snacking, often includes stir-fried vegetables, pumpkin, 2 small pieces of beef, and egg soup.

Dinner: Reduced carbohydrates, with an emphasis on vegetables and protein to support muscle maintenance and curb hunger, such as king oyster mushrooms and stir-fried bok choy.

She emphasized, "The key to managing cravings is eating wholesome, nutrient-rich meals, not resorting to deprivation or restrictive 'gym food'." She also consistently drinks ample water to boost her metabolism.

Susann before and after weight loss. Photo: Tieu Hong Thu

Exercise: Prioritizing weights, short duration but high intensity

Instead of grueling daily workouts, Susann limits her exercise to 3 to 4 sessions per week. Her strategy focuses on resistance training to build muscle, complemented by endurance exercises.

Each session typically lasts around 60 minutes, following this sequence:

45 minutes of weightlifting or resistance training, targeting one to two muscle groups.

15 to 20 minutes of cardio at the end of the session.

This approach not only sculpts the body but also prevents excessive fatigue, promoting long-term adherence and endurance.

After 3 months of consistent effort, Susann not only shed 18 kg of excess weight but also experienced significant physical and psychological improvements. She noted that once her metabolism stabilized, issues like oily skin and hair completely resolved.

Currently, by consistently adhering to her scientific eating habits and regular high-intensity workouts, her weight has remained stable at 44 kg for 3 years. This success has completely eliminated the concern of the "yoyo effect," a common challenge for many who lose weight.

My Y (According to Yahoo TW)