Since her youth, Nguyen Thuy Hong Ha has been conscious of her health, diligently exercising and following a strict diet to maintain her figure. However, during pregnancy, she adopted the mindset of "eating for two," resulting in her weight increasing from 50 kg to 77 kg (110 lbs to 170 lbs). Postpartum, she experienced weight gain, skin darkening, fatigue, aches in her limbs and back, and a feeling of premature aging.

She tried various drastic weight loss methods, including diet pills, fasting, eliminating carbohydrates, and fat-dissolving massages. While she did reach 57 kg (126 lbs), she suffered side effects such as acne, fatigue, high cholesterol, and chronic dermatitis with nightly hives. Persistent migraines and back pain prevented her from sitting for extended periods.

Ha when she weighed 57 kg. Photo: Provided by the subject

After eight years of struggling, in 7/2022, Ha decided to pursue a safe, healthy, and sustainable solution. She joined a body transformation program that guided her on proper nutrition. According to Medical News Today, a scientific approach to nutrition, with healthy foods in appropriate portions, contributes to strong bones and teeth, protects cardiovascular health, prevents diseases, improves mood, aids weight loss, and promotes better sleep.

Ha consumes a balanced diet across all food groups while maintaining a calorie deficit. The calorie deficit principle requires that calorie intake be consistently lower than calories burned. According to WebMD, there are two ways to increase a calorie deficit: changing what you eat and increasing physical activity. However, combining both leads to healthier, safer, and more effective weight loss. A calorie deficit is the most crucial factor in weight loss, unlike restrictive diets that lead to energy deficiency.

Her diet is divided into five meals a day: two main meals (lunch and dinner) and three smaller meals (breakfast, mid-morning, and afternoon snacks). Main meals include a balance of food groups, prioritizing lean protein (chicken, fish, eggs), leafy greens, healthy fats, and complex carbohydrates. Meals are simply prepared, limiting frying, and excessive seasoning. Snacks are lighter, focusing on low-calorie, low-glycemic index foods, rich in protein and fiber, and low in carbohydrates.

Associate Professor Doctor Nguyen Anh Tuan, a leading gastroenterologist at the Central Military Hospital 108, explains that this approach helps control hunger, stabilize blood sugar levels, stimulate metabolism, and limit fat accumulation. Experts recommend 2-3 hours between meals, emphasizing portion control and prioritizing fresh, nutrient-rich foods.

According to Ha, this regimen is not only effective but also easy to follow. The simple meal preparation saves time, allowing her to maintain the diet even when dining out with friends.

After losing weight, Ha confidently wears any clothes she likes. Photo: Provided by the subject

In addition to a healthy diet, Ha incorporates exercise for more effective fat burning. Initially, due to a busy schedule, she only walked 2 km daily. Now, she maintains a routine of slow jogging 3-4 km each morning or whenever she has free time.

According to the American Journal of Clinical Nutrition, combining calorie restriction with regular walking increases weight loss effectiveness by 20% or more compared to dieting alone. An 82 kg (181 lbs) person walking at an average speed of 4.8 km/h (3 mph) can burn approximately 270 calories per hour, contributing to a 500-calorie daily deficit, sufficient to lose about 0.5 kg (1.1 lbs) per week if maintained consistently.

Running is an efficient way to burn calories quickly. The number of calories burned while running varies depending on body size, speed, and duration, according to Verywellfit. Data from the National Weight Control Registry indicates that individuals who successfully lose weight and maintain it burn around 2,800 calories per week through planned exercise. This is equivalent to an adult needing to run 45 km (28 miles) per week.

After more than three months, Ha lost 9 kg (20 lbs), reaching 48 kg (106 lbs) with a 60 cm (23.6-inch) waist (a 13 cm or 5-inch reduction) and defined oblique muscles—a result she hadn't even dreamed of in her younger years. Her health issues, such as itchy skin, headaches, and back pain, gradually disappeared. Her skin became clearer, and she no longer relies on anti-itch or pain medication.

Ha now with a 60 cm waist. Photo: Provided by the subject

Currently, Ha maintains her healthy diet and exercise routine. She views healthy eating as a lifestyle, not a diet or a form of self-punishment. "A person with a good figure isn't necessarily healthy, but a healthy person certainly has a good figure," she shares.

Recognizing that many women also aspire to transform themselves, Ha decided to become a nutrition coach earlier this year, helping them improve their health and physique through a scientific approach to eating. "When you look better, you feel more confident, and that positive energy radiates into all aspects of your life," she says.

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