There were mornings when Long could barely look at himself in the mirror. At 105 kg, with a round face and heavy build, he often felt that people were silently judging his appearance.
Long, who lives in Ho Chi Minh City, had not always struggled with obesity. His weight gradually increased over the years because of inactivity, unhealthy eating habits and a tendency to gain fat easily. By early 2022, his weight had reached 105 kg.
The excess weight affected both his confidence and health. He developed high blood fat, high blood pressure, joint pain and acute osteoarthritis in his knees.
His romantic experiences added to his insecurity. Each time he confessed his feelings, he was rejected. Some women avoided him, while others told him directly that he was “too fat” or should lose weight before thinking about dating.
Long before losing 40 kg. Photo courtesy of Long |
After being turned down 10 times, Long decided not to let the rejections defeat him. Instead, he used them as motivation to rebuild his life.
In January 2022, he began following a calorie-deficit diet, consuming fewer calories than his body burned each day. Research reviewed by the U.S. National Institutes of Health has found that a daily deficit of around 500 calories may result in weekly weight loss of about 0.2 to 0.9 kg.
Long avoided extreme dieting and continued to eat three meals a day. His meals usually included about 200 grams of chicken breast, lean meat or seafood, a small portion of white or brown rice, and 100 to 150 grams of steamed or boiled vegetables.
For breakfast, he ate four egg whites or 50 grams of oatmeal. Before exercising, he usually had a banana or sweet potato.
The first few weeks were challenging. Plain chicken and boiled vegetables were a sharp contrast to the flavorful bowls of pho and generous servings of rice he had previously enjoyed.
However, he soon began to notice positive changes. “I felt lighter after every meal,” he recalled.
As his body adjusted, Long also changed the order in which he ate his food. He started with vegetables, followed by protein and then carbohydrates. He ate more slowly and stopped when he felt about 80% full.
He combined the new diet with gym sessions five or six days a week. He performed cardio and core exercises in the morning and focused on strength training in the afternoon.
At first, even simple movements such as standing up and sitting down caused muscle pain. On particularly exhausting days, he considered quitting.
“Keep going,” he would tell himself before returning to his workout.
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One of Long’s meals from his weight-loss diet. Photo courtesy of Long |
Studies by Harvard University have found that resistance training can build muscle and increase the resting metabolic rate, helping the body burn more calories even when it is not exercising.
For Long, the transformation quickly became visible. Within six months, he had lost 40 kg and reached 65 kg.
His blood pressure and blood fat levels returned to healthy ranges, while his joint pain disappeared. Clothes that had once been tight became loose, his face grew more defined and climbing stairs no longer left him breathless.
Long later became a fitness coach and began sharing his journey on social media, where his transformation attracted widespread attention. His mother now proudly tells neighbors about her son’s achievement.
Although Long remains single, finding a partner is no longer his main concern. “My greatest victory wasn’t losing 40 kilograms. It was overcoming the person I used to be,” he said. “It was a journey built on discipline, perseverance and refusing to give up.”
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Long now works as a fitness coach after losing 40 kg. Photo courtesy of Long |
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