Lose 18 kg thanks to gym combined with zumba

Ho Chi Minh City Once self-conscious about her overweight body, Thai Thi Cam Thuy, 33 years old, completely changed her figure by losing 18 kg through a combination of a scientific diet and exercise.

Cam Thuy, 1.6 m tall, currently an online nutrition coach and Zumba instructor, recalls 2016 when she had just suffered an injury, could not move much and ate excessively, weighing 72 kg. The woman also often got sick, tired, and lacked energy due to her heavy body.

Determined to get back in shape, she fasted, drank all kinds of tea and weight loss pills. However, the pills only helped her lose a few kilos, and as soon as she stopped, her weight returned to normal, even exceeding her original level.

Cam Thuy at the time weighed 72 kg. Photo: Character provided

In February 2020, Thuy decided to take a nutrition course to gain standard knowledge to apply to herself and help her zumba students.

She then adopted an "eat clean" diet that focused on choosing minimally processed foods like fruits, vegetables, and grains. This way of eating contributes to improving health and preserving the natural flavor of food. In addition, she chose to eat bland foods, limiting salt and sugar in her diet.

Studies have shown that a high-salt diet not only increases blood pressure but is also associated with the risk of stroke, left ventricular thickening (thickening of the heart), increased protein in the urine, and heart failure. Therefore, a low-salt diet helps improve high blood pressure as well as reduce mortality from cardiovascular disease. In addition, eating less sugar helps maintain a slim figure and reduces the risk of metabolic diseases.

Cam Thuy now. Photo: Character provided

In addition to eating a low-salt diet, Thuy also cuts down on her calorie intake. According to experts, one of the most important factors in weight loss is a calorie deficit, meaning the amount of calories consumed must be less than or equal to the amount of calories burned. Calories consumed (calories in) a day include food and drinks. Calories burned (calories out) are the process of metabolism, normal activities (including breathing or sleeping) and exercise.

Thuy distributes nutrients evenly, focusing on quality over quantity. Her meals always include enough protein, fiber, and starch, without exceeding the allowed calories to lose weight without affecting her health. The woman said she had encountered many cases of eating too little, leading to malnutrition, muscle loss, a sunken face, and lack of energy.

"Therefore, I have a calorie deficit to lose weight but still try to ensure enough nutrition and energy to work and avoid exhaustion," Thuy said.

She prepares food by steaming, boiling or frying in an air fryer at moderate temperatures. At the same time, she prioritizes choosing foods such as white meat (chicken, fish), green leafy vegetables, whole grains... The woman also chooses to drink enough water and go to bed early before 11pm to nourish her skin and stay in shape.

In addition to changing her diet, Thuy also practices gym and zumba 60 minutes a day to keep her body toned and help burn fat more effectively.

Many studies have shown that gym exercises stimulate hormone production, so that muscles can absorb the necessary amount of amino acids and become firmer. When practicing gym regularly and with the right technique, the body's metabolism runs more smoothly, and the amount of calories burned increases significantly, thereby helping to lose weight.

Zumba is a sport that includes quite simple dance movements to vibrant Latin music, characterized by fast, strong dance movements that affect the entire body. Zumba has the effect of enhancing the process of burning excess fat and toning muscles. This sport often includes high-intensity interval exercises, alternating fast and slow rhythms, helping to train the body's endurance.

Cam Thuy's figure and health changed significantly after losing weight. Photo: Character provided

Before applying the scientific weight loss method, Thuy's starting point was 72 kg and 86 cm waist. After 6 months of perseverance, she reduced to 57 kg and a slim waist of 68 cm. In the following months, she gradually lost another 3 kg, down to 54 kg and has maintained it until now with a healthy body, full of energy.

From her own experience, Thuy said that eating and drinking accounts for 80% and exercise accounts for 20% in the process of losing weight and keeping in shape. She advises everyone to eat scientifically, combine exercise and rest properly, and avoid losing weight by extreme methods such as fasting and taking medicine.

"If you want to have a beautiful body, you need to have the right method to be beautiful for a long time, don't be greedy for instant beauty and then return to your old shape," Thuy said, adding that keeping in shape not only makes women feel confident, but also makes their lives happier.

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