Nguyen Thi Tuyet Huynh, a 25-year-old Vietnamese woman, shared her weight loss experience to the local magazine VN Express International after losing 10 kilos. His plan? Less fast food, less sweets and exercise every week.
Before achieving weight loss, Nguyen had tried other methods that proved less effective: cutting out carbohydrates and taking diet pills. Each time, the lost kilos were regained, not to mention the fatigue and the consequences on his mood. Results are far from surprising. It has already been proven that restrictive diets are counterproductive. As for diet pills, they include significant health risks.
To manage your weight, it is essential to rethink your diet and establish good habits that you can maintain throughout your life. This is the only solution if you need to lose weight sustainably, without compromising your health and, above all, without regaining the lost kilos.
No restrictive diet!
“My weight gain affected my sleep, caused stomach ulcers, reflux and hair loss.“, remembers the Vietnamese woman. That’s when she decided to act.
After doing some research, Nguyen realized that weight loss is a long-term, sustainable process that shouldn’t be rushed or overly restrictive, so she ditched quick fixes like diet pills.
So Nguyen included all the food groups, even carbs and fats, in her diet, emphasizing fruits, vegetables, lean meats, whole grains, and healthy fats. She started limiting her intake of fast food, processed foods, and sweets. This was a good thing, since we know that processed foods are loaded with additives, fats, and sugar. If you cut back on them, you’re bound to see a difference on your scale.
Favor white meats and steamed meals
To better manage her caloric intake, Nguyen chose to cook at home, limiting restaurant outings. She often prepared her meals by steaming, boiling, and favoring white meats, fish, green vegetables and whole grains.
Nguyen also got into the habit of drinking about two liters of water a day and going to bed before 11 p.m. These habits also contribute to a healthy weight. Many studies have already proven that lack of sleep is linked to obesity because it promotes snacking.
Exercise three to four times a week
The young woman quickly realized that physical activity was just as essential for losing weight. So she set herself the goal of practicing sports three to four times a week, focusing on cardio to reduce fat mass and develop muscle.
Again, you can follow his example, regular exercise is one of the best ways to lower bad cholesterol (LDL) and increase good cholesterol (HDL), thereby reducing the risk of cardiovascular disease. Exercise is not only good for regulating your weight, but for improving your overall health.
Effective exercises to regulate cholesterol levels also include walking, running, cycling, swimming, weightlifting and yoga.
Better in your body and in better health
With these methods, Nguyen lost 10 kg in seven months and now weighs 51 kg. His goal is not only to lose weight, but to continue training to further strengthen his muscles.
“Through my weight loss journey, I have learned that my purpose in life is to feel better, be healthy, and enjoy“, Nguyen concluded.
Source: www.topsante.com
