Nguyen Thi Huyen spent nearly a decade as a dynamic and high-pressure real estate sales assistant. However, when motherhood called, she decided to pause her career and dedicate her time to her child during the first three years.

Life as a full-time mother in a bustling metropolis like Ho Chi Minh City, without domestic help or family support, quickly immersed her in a cycle of exhaustion. Constant sleepless nights and the demands of childcare left her feeling worn out.

"Though my weight didn't increase much, looking in the mirror, I saw a strange version of myself: sagging skin, melasma, dermatitis, and my body always felt drained of energy", Huyen recalled. Her lack of firm physique eroded her confidence, making her hesitant to wear clothes she once loved.

Huyen's appearance before her transformation. Photo: Provided by subject

When her child started school, Huyen realized it was time for a personal "upgrade". In early April 2025, she gave herself a special 34th birthday gift: a plan to restore her health and physique after three years of neglect.

Having practiced yoga for 8 years, Huyen understood that exercise was necessary but not sufficient. She recognized her issue wasn't excess weight, but excess fat and insufficient muscle. Instead of opting for restrictive diets or cutting carbohydrates – methods often leading to exhaustion and difficulty in maintenance – she sought a 90-day body transformation program based on balanced nutrition.

The most surprising aspect for her was that this method allowed her to eat more than before, especially prioritizing protein. "I didn't diet; I learned how to eat the right proportions", she shared.

Huyen's daily menu consistently followed the "four food groups" rule across three main meals and one or two snacks. She regularly consumed leafy greens, flexibly combining animal protein (meat, fish, shrimp, crab) and plant protein (nut milk, various beans), with a focus on slow-release carbohydrates.

Furthermore, without complex measuring, she estimated proportions visually, allowing her to apply the method anywhere, even when dining out. For example, when eating pho, she would order extra meat to ensure sufficient protein intake, while minimizing sugar and fried foods.

Huyen reduced her waist by 9 cm through proper diet and exercise. Photo: Provided by subject

Alongside nutrition, she established a manageable exercise routine of 20 to 30 minutes daily, alternating between cardio and resistance training. According to Health Magazine, cardio exercises not only help control heart rate but also optimize metabolism. Resistance training, meanwhile, plays a crucial role in building muscle mass—the body's natural calorie furnace—while also preventing osteoporosis and improving mental health.

After three months of consistent effort, Huyen's weight decreased by 4 kg from 47 kg, but her waist measurement significantly dropped by 9 cm. Even more impressively, her total body fat reduced by 5%, and visceral fat decreased by 1,5 points. Biological scales and tests recorded her biological age at around 17, making her 18 years younger than her chronological age.

"While the concept of 'biological age' still sparks debate in the medical community regarding measurement methods, the clear improvements in my skin (reduced melasma), endurance, and vitality are tangible evidence", she stated.

Beyond her personal change, Huyen became an inspiration for her entire family. Witnessing her 60-year-old mother-in-law overcome dependence on diabetes medication by losing 10 kg, and her own mother regain digestive comfort, solidified her belief in the path she chose.

Most notably, her niece underwent a successful "transformation": losing 11 kg in two months, allowing her to emerge from her shell of self-consciousness. The image of the girl, who once only wore baggy clothes, now radiating confidence and shining in a school beauty pageant, represents the greatest reward from her family's lifestyle change journey.

Huyen looks youthful and beautiful after 90 days of lifestyle changes. Photo: Provided by subject

Currently, Huyen maintains this lifestyle as a natural part of her routine: three balanced main meals and 30 minutes of walking daily. She believes that body transformation is not about becoming someone else, but about returning to the best version of oneself.

"In the past, we just needed to eat until full, but as life improves, we need to learn how to eat correctly for long-term health and beauty. Don't abuse your body with overly harsh methods that leave you depleted", she advised.

From a mother who once "forgot herself", Huyen now not only boasts a 59 cm waist but has also become a companion, spreading inspiration for a healthy lifestyle to many other women. For her, every stage of life is precious, and taking control of one's health is the key to fully enjoying the best versions of oneself.

My Y