Lost 4.5 kg in three months thanks to 'cheat day'

Binh Duong Nguyen Linh Van, 35 years old, lost 4.5 kg and 8 cm waist in three months thanks to "cheat day", also known as cheat day, when she can consume all food, even though she is on a diet.

Van is currently a teacher in Binh Duong, 1.58 m tall, weighs 54.5 kg, but has a waistline of 75 cm. She has tried many ways to lose weight but always feels tired and her body is weak due to self-imposed pressure and harsh discipline.

Van went to a nutrition coach and learned about the concept of cheat day. Accordingly, on any day of the week, she can consume anything she wants, including foods not on the weight loss list.

Before, when I was on a diet, I often felt guilty when I accidentally drank a cup of milk tea or ate a cake. "However, knowing about cheat day, I can forgive myself easily. That makes me happier," she said.

The woman believes that eating must make her feel comfortable in order to be able to pursue it in the long term. Tension and stress in this process will lead to failure. Therefore, when she felt comfortable mentally, she quickly regained her desired figure.

Ms. Nguyen Van Linh. Photo: Character provided — Ms. Nguyen Van Linh. Photo: *Character provided*

Apart from cheat days, the rest of the time Van prioritizes seasonal, easy-to-buy foods. Plants make up 50% of her diet, while the remaining 50% comes from protein and starch. A meal will follow the order from vegetables to protein, and finally starch.

Van also applies the processing method in descending order of priority. She emphasizes unprocessed, raw foods, for example vegetables and fruits with low glycemic index (GI), then steamed and boiled dishes, and finally stir-fried, fried, and grilled without direct heat (grilled in foil). In addition, Van uses healthy oils and fats such as olive oil and avocado oil for cooking and salad making, limiting animal fats, margarine, and vegetable oils.

The woman applies the three "no" rule, which means avoiding eating white carbohydrates, which are simple starches with a high glycemic index (GI), such as white rice, flour, and cakes. Do not consume sugary products such as cakes, milk tea, soft drinks, fruit juices mixed with sugar, soda, and beer. Do not eat fruits with a high glycemic index. In addition to three main meals, Van maintains 1-2 snacks with moderate amounts of food.

In addition to eating, the woman regularly exercises, switching from motorbike to bicycle, setting a timer to stand up and walk every 45-60 minutes, avoiding sitting too much. She drinks enough water, breathes to reduce stress, goes to bed early, and eats mindfully, meaning consuming food with joy and flexibility.

Linh's well-proportioned body with a slim waist. Photo: Character provided — Linh's well-proportioned body with a slim waist. Photo: *Character provided*

Doctor, health coach Phan Thai Tan, founder of the HomeFiT weight loss program and also Van's coach, said cheat day is one of the methods used by professional athletes.

When dieting, you have to cut calories. Many people who are new to losing weight find it quite easy, however, the body is very smart, over time it realizes that you are providing fewer calories than you are burning. To compensate, the body adjusts its metabolism, slowing down to be more efficient. By having a cheat day, you provide calories for a certain period of time, just enough to trick the body and bring the metabolism back to its optimal level.

Many of Dr. Tan's students in general and Van's in particular feel happy to receive a "cheat day" to help them pursue their sustainable weight loss goals. After only three months of application, Van lost 4.5 kg, down to 50 kg; her waistline decreased by 8 cm, down to 67 cm; and her lower abdomen also decreased by 10 cm, down to 75 cm.

Dr. Tan noted some common mistakes when applying cheat days such as overusing them. Or you often think about "cheat days" because when you can eat freely, your current meals will become "enemies". Moreover, a day of indulgence is a worthy reward for individuals who apply a healthy diet and exercise to burn energy throughout the week. However, many people do not make enough effort to deserve a cheat day.

Thuy Quynh

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