The guy 'transformed' after losing 45 kg

Long An Once struggling with his weight of 120 kg, Tran Quoc Thinh, 30 years old, made an effort to lose 45 kg and change his body shape, cured his high cholesterol and diabetes.

Quoc Thinh, who is currently working in business, said he "never felt so healthy" after losing weight from 120 kg to 75 kg after making efforts to eat healthy and exercise regularly.

Last April, he had difficulty breathing, joint pain, and a black ring of skin on his neck. After examination, tests, and X-rays, the doctor diagnosed Thinh with hyperlipidemia, visceral fat level 3, and early diabetes.

"If I don't lose weight, the disease will be really serious, even life-threatening," Thinh said, adding that this is the motivation for him to be determined to get back in shape.

Mr. Thinh at the time weighed 120 kg. Photo: Character provided

Thanks to his own research and the support of a PT (personal trainer), the man understood the core principle of weight loss is that calories out (energy consumed) must be greater than calories in (energy consumed). In addition, it is necessary to limit the consumption of sugar, grease, and bad fats. From the above principle, he decided to combine the two diets Eat clean and Low carb.

Eat clean is to focus on choosing minimally processed foods such as fruits, vegetables, and grains. This way of eating contributes to improving health and preserving the natural flavor of food.

Meanwhile, Low-carb is an abbreviation for low carbohydrate, which means limiting the intake of foods containing starch and sugar, such as white rice, banh chung, corn, potatoes, cassava, candy, cereals and sugary fruits. Instead, eat more protein and fat found in meat, fish, eggs, milk...

The principle of this diet is that when the body takes in too many carbohydrates, they can be converted into glucose in the blood, leading to increased blood sugar. At this time, the body will secrete a lot of insulin (to stabilize blood sugar), and at the same time, the amount of glucose is converted into excess fat. This is the main cause of obesity.

Mr. Thinh only eats two meals a day, supplementing energy with whey protein powder (a supplement that helps increase muscle and reduce fat), prioritizing protein-rich foods that are only processed, such as boiled chicken breast, pan-fried beef tenderloin, and boiled green vegetables. The man consumes about two bowls of rice or four sweet potatoes a day, and absolutely does not eat fried, stir-fried, or deep-fried foods.

In addition to changing his eating habits, the young man chose to combine resistance training and cardio to burn excess fat. He maintained his training 6 days a week, resistance training for two hours at the gym, cycling about 15 km or jogging for an hour every night.

At first, Mr. Thinh constantly craved sweets, remembering the time when he could drink 6 bottles of soft drinks a day, "That time was really difficult, his body was always in a state of fatigue, lacking energy", the young man said, adding that he tried to overcome his brain's craving for sweets.

Gradually, his body began to adapt, no longer craving sugar and loving healthy eating and daily exercise more.

Mr. Thinh maintains 6 training sessions/week. Photo: Character provided

After 5 months of losing weight, the doctor announced that the alarming health indicators such as liver enzymes, blood fat, and visceral fat had returned to normal limits. In particular, the signs of pre-diabetes also disappeared, the man was no longer at risk of this disease.

"Now, I understand the mechanism of weight loss and fat loss, so I'm not afraid of gaining too much weight again," said Mr. Thinh. He added that the secret to losing weight is perseverance and discipline, considering getting back in shape as a long journey, not something that can be rushed or rushed.

In addition to his own determination, Mr. Thinh also has his wife, Ms. Nguyen Thi Y Binh, who accompanies, encourages and supports her husband in exercising and eating healthily. The couple shares and applies positive habits to their daily lives. "I am really surprised and proud of what my husband has done," Ms. Binh said.

Nguyen Duy Anh, head of NDA GYM & FITNESS Club, said that Thinh is a rare case, having an overweight body but determined to improve his figure, and finally succeeded. "At first, Thinh was very weak and had a lot of excess fat, but now he has improved a lot from muscle mass to strength, and his fat has also decreased significantly," the coach shared.

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