Woman loses 20 kg in four months through calorie deficit

Do Thi Kim Tien, a 25-year-old from Vietnam, closely monitors her calorie intake each meal to keep it below her calorie expenditure, a habit that has helped her shed 20 kg. She started gaining weight after the Covid-19 pandemic, reaching over 90 kg at 1.6 meters tall and facing frequent body-shaming remarks. The weight gain caused health issues, including shortness of breath, joint pain, snoring, high visceral fat levels, and irregular periods.

Determined to live a healthier life, Tien researched weight loss methods, finally choosing the calorie deficit approach as it allows her to eat scientifically without feeling deprived. The calorie deficit method, which balances eating lower-calorie foods with physical activity, is recognized by experts as an effective, sustainable way to lose weight. Dr. Do Thi Ngoc Diep, a Vietnamese nutrition expert, emphasizes that a balanced diet including all essential nutrients is vital for health, cautioning against restrictive diets.

Tien maintains a daily intake of 1,500-1,700 calories, balancing 40% carbs, 35% protein, and 25% fats. She avoids added oils and sugar, opting for water-based cooking methods and limiting fatty meats. She prioritizes vegetables and lean proteins and drinks plenty of water to reduce cravings, improve skin health, and flush out toxins.

Instead of rigid meal plans, Tien adapts her intake daily, reducing portions if she overindulges one day. Initially, hunger was challenging, but she managed by drinking warm water and eating light snacks like cucumbers or yogurt. Today, she feels healthier, her menstrual cycle has normalized, and she has more stamina.

Tien also exercises an hour each day, focusing on cardio and resistance band workouts. She aims to lose an additional 10 kg in time for the Tet Lunar New Year. “I used to blame my weight on genetics,” she says, “but with the right approach, no woman has to stay overweight.”