Beat 30 kg of fat thanks to the tip of eating bland
HO CHI MINH CITY Thanks to the eat clean diet, restricting salty spices, and using only two teaspoons of salt in each meal, Thanh Vy, 25 years old, lost 30 kg.
Nguyen Thi Thanh Vy, now an office worker, said she has brought her weight from 90 kg to 60 kg, thanks to a light diet, combining unprocessed foods such as boiled vegetables, cereals with yogurt (eat) clean). In addition, she completely eliminated spices such as seasoning, oyster sauce, soy sauce, only using salt or pink salt, dietary sugar. In each meal, Vy uses a maximum of two to four teaspoons of salt, depending on the specific amount of food.
"Thanks to that, I lost nearly 30 kg, my waist was reduced from 100 cm to 60, my third round from 130 was also reduced to more than 100 cm", said the 1.56 m tall girl, saying very confidently with her current appearance. in.
Vy was chubby and chubby since childhood. She began to gain weight rapidly while in college, due to mental stress and erratic diet. She gained 15 kg in three months, causing her body to appear many stretch marks, old clothes no longer fit.
Accidentally going to a health check, the doctor concluded that she was obese, the liver was calcified, unable to detoxify, the menstrual cycle was irregular, and her hormones were poor. She often has sleep apnea, or shortness of breath, shortness of breath. The doctor asks the patient to lose weight to improve his current health condition. At this time, also during the outbreak of the epidemic, Vy decided to set up a weight loss route, "slapping" her appearance.
Vy's journey to lose nearly 30 kg. Video: Characters provided
The first rule of Vy's weight loss plan is a light diet, but don't cut it all but limit it. First of all, she does not add salt, seasoning, oyster sauce, soy sauce, soy sauce to the meal to make the meal lighter, which means reducing the amount of sodium in the diet, not just reducing salt. In the kitchen, Vy kept only two jars of pink salt and fine salt, the rest of the spices were destroyed. When cooking, she adds 1/3 or 1/4 teaspoon of seasoning to each dish, mainly using boiling and steaming methods.
Foods such as cucumbers, tomatoes, and lettuce are preferred to be eaten raw, making salads. Or carrots, cauliflower when steamed, boiled are also sweeter than when using MSG. "Make sure to have enough two main meals and two snacks a day for the body to have enough energy to function," Vy said.
When going to the market, Vy carefully reads the label on the package to choose low-sodium, low-fat dishes. If eating out, she also prioritizes boiled, steamed dishes or asks for light cooking, limiting the use of sauces. Vy eats a lot of green vegetables and fruits to curb her appetite. In addition, she added nuts to add good fats, took more omega 3, used olive oil to replace normal cooking oil. In the first month, Vy lost more than 5 kg.
In order to get in shape effectively, the girl cuts down on sugar, minimizes the consumption of sweets or snacks. Previously, she was addicted to milk tea, then gradually reduced sugar and milk in tea cups, and now Vy only drinks water or green tea. Women also practice going to bed on time so that the body can rest and burn fat effectively.
The World Health Organization (WHO) recommends that each person consume no more than 5g of salt per day to reduce the risk of cardiovascular disease. However, according to survey data, Vietnamese people currently consume an average of 9.4 g of salt per day, twice the recommended amount. In which, 81% of daily salt consumption is from salt and spices during processing, cooking and eating; 11% salt from processed foods, in natural foods only 7%.
This is an alarming number, because a diet with excess salt for a long time has many potential risks leading to dangerous diseases not only cardiovascular disease, but also diseases of the stomach, kidneys, osteoporosis, obesity. ... In our country, one in five adults has hypertension; One in three deaths is due to cardiovascular disease.
Around the world, every year about 1.89 million people die from eating too much salt. According to the Centers for Disease Control and Prevention, about 90% of Americans age two and older consume too much salt. More than 40% of American adults have high blood pressure. Research from Tulane University, USA, shows that eating a lot of salt can shorten life expectancy by two years in men and 1.5 years in women.
However, nutritionists recommend that eating too lightly is also dangerous. Eating not enough salt leads to a lack of electrolytes in the body, reducing sodium, causing swelling of the hands and feet. With each age need to add a certain amount of salt. According to the recommendations of the Ministry of Health, the group after 11 years of age, equivalent to adults, should only consume less than 2,000 mg of sodium (under 5 g of table salt) per day.
In addition to nutrition, Vy combines exercise to tighten muscles and lose fat faster. Photo: Character provided
In addition to following a clean and light eating regimen, Vy combines cardio and weight training. She exercises 5 times a week, including three sessions, two cardio sessions. The highest weight Vy lifted was 70 kg. In addition, the girl practiced boxing and jumping rope on average 1000 times at a time.
"Many people think that weight training makes biceps bigger, but female bodies are inherently more modest than men, low muscle mass and high fat content, along with hormonal differences, so they cannot develop muscles like men," Vy said. speak.
In addition, after each training session, she adds salt from the electrolyte drink, salted lemon both adds energy and does not cause weight gain.
Currently, Vy weighs 60 kg, the indicators of blood fat and visceral fat have improved. She no longer stops breathing during sleep, instead is a deep sleep, her skin is smoother. Vy set up a personal page to share her weight loss journey and received a lot of positive feedback.
Vy's goal is to lose another 4-5 kg to slimmer and improve health, as well as inspire many peers who are suffering from obesity problems.