The guy went swimming and went to the gym to lose weight from 230 kg to 162 kg

Only in first grade but already as big as a fifth grader

His overweight body made Mr. Nhan feel heavy and tired. His belly fat was thick, his spine was herniated and degenerated, and he had many underlying diseases such as diabetes and metabolic disorders.

"I started gaining weight rapidly when I was 6 years old. When I was in first grade, I was as big as a 5th grader. By 6th grade, I was the heaviest in school. At 19, I reached the heaviest weight of my life, 264 kg," Nhan recalled.

Mr. Nhan said he likes to drink soft drinks and eat fast food. This is what makes his weight increase out of control.

Actively practice with the support of a coach

At the end of 2023, when his body gave an alarming signal, he decided he could no longer live with his current body. He left Ho Chi Minh City for Buon Ma Thuot City ( Dak Lak ) to start his weight loss journey.

"My neck is covered with thick black thorns and lumps of excess flesh. Just walking a short distance makes me out of breath. I will make my parents suffer if I stay stuck with this body. I decided to lose weight," Nhan shared.

Lose weight with exercise and scientific nutrition

In the early days, Mr. Nhan practiced swimming and walking in the water. Swimming can be considered a golden exercise for severely obese people.

"Swimming is safe because the buoyancy of the water significantly reduces pressure on the spine, knee joints, and feet. Heavy land exercises for severely obese people can have the opposite effect. Before swimming, I warm up thoroughly with bare-handed movements or use resistance bands. Swimming helps burn a lot of energy and improves the flexibility of the hips and lower limbs," Nhan shared.

Once he had lost a certain amount of weight, Nhan was given resistance training by his trainer. Gradually, he cycled, walked, did high-intensity cardio, and lifted weights. The exercises alternated, preventing his muscles from becoming accustomed to them, thereby maintaining the energy-burning effect. The intensity of his training was coordinated by his trainer and his doctor to ensure he did not overwork himself.

Every week, he receives therapeutic ice baths to reduce swelling, relieve pain and cool down after intense exercise under the supervision of doctors and specialists.

Go swimming and exercise in water

Regarding his diet, Mr. Nhan said that he weighs 230 kg but is actually malnourished due to a severe lack of micronutrients. Therefore, he takes multivitamin supplements every day and divides his meals into 5-6 meals a day.

"I go to bed early, wake up early to read books, drink black coffee without sugar, and eat sweet potatoes. I eat 5 to 6 meals a day, dividing the amount of food into small portions to help my body not be too full, but not hungry. I exercise twice a day...", Mr. Nhan shared.

Continue losing weight to get surgery to remove excess skin

After losing weight from 230 kg to 162 kg, from being tired after only walking a few dozen meters, Mr. Nhan can now run and move better. However, losing weight quickly causes the body to have many loose, sagging skin areas.

"I need to lose weight to 100 kg. Then the doctor will cut off my excess skin," Nhan shared.

Through his weight loss journey, Mr. Nhan said that the eating habit that he found most harmful to his body was using industrial foods and over-processing food. Industrial foods contain a lot of trans fats that cause fat and cholesterol to accumulate quickly, which can cause atherosclerosis and a series of other cardiovascular problems. You should eat raw foods that are processed raw, such as boiled or steamed, to retain more nutrients.

"For those of you who want to lose weight, listen to your body and learn to love it. Don't get carried away by quick weight loss advertisements and seek negative methods like weight loss tea or fat-dissolving candy. Weight loss is a long process, the result of building a healthy, positive lifestyle," Mr. Nhan confided.

On May 26, Master - Doctor Nguyen Van Long, Deputy Head of the Emergency Department of Tay Nguyen University Hospital, said that Nhan was obese since childhood and had many underlying diseases, which were the biggest difficulties in the weight loss process.

"Nhan has very severe diabetes, a lot of visceral fat, dyslipidemia, and metabolic disorders. Visceral fat deposits in the heart, affecting the cardiovascular system... Therefore, Nhan's exercise and nutrition issues need to be strictly controlled. If he exercises too hard, it can lead to arrhythmia, cerebral hemorrhage, cerebral infarction... Or in eating, you must choose foods with a low glycemic index, foods to avoid for people with high uric acid...", said Dr. Long.

Doctor Long during a routine health check-up for Mr. Nhan

Because of many difficulties, Dr. Long cooperated with Professor - Dr. Nguyen Hai Thuy, Vice President of the Vietnam Endocrinology and Diabetes Association to examine Nhan during the weight loss process.

"Up to now, after 4 months of weight loss, Nhan's underlying medical problems have been basically controlled, blood test results are stable, which is a positive sign," Dr. Long shared.

Source: https://thanhnien.vn/chang-trai-di-boi-tap-gym-giam-can-tu-230-kg-con-162-kg-185240521165129271.htm