Lost 4.5 kg in three months thanks to 'cheat day'

Binh Duong Nguyen Linh Van, 35 years old, lost 4.5 kg and 8 cm from her waist in three months thanks to "cheat day", also known as a cheat day, when she can consume all food, even though she is on a diet.

Van is currently a teacher in Binh Duong, 1.58 m tall, weighs 54.5 kg, but has a 75 cm waist. She has tried many ways to lose weight but always feels tired and her body is weak because of the pressure and harsh discipline she puts on herself.

Van went to a nutrition coach and learned about the concept of cheat day. Accordingly, on any day of the week, she can consume anything she wants, including foods not on the diet list.

Before, when I was on a diet, I often felt guilty when I accidentally drank a cup of milk tea or ate a cake. "However, knowing about cheat day, I can forgive myself easily. That makes me happier," she said.

The woman believes that eating must make her comfortable in order to be able to pursue it in the long term. Tension and stress in this process will lead to failure. Therefore, when she was psychologically comfortable, she quickly regained her desired figure.

Ms. Nguyen Van Linh. Photo: Provided by the character — Ms. Nguyen Van Linh. Photo: *Provided by the character*

Apart from cheat day, the rest of the time Van prioritizes seasonal, easily available foods. Plants make up 50% of her diet, the remaining 50% comes from protein and starch. A meal will follow the order from vegetables to protein, and finally starch.

Van also applies the processing method in order of decreasing priority. She emphasizes unprocessed food, eaten raw (raw food), for example, vegetables and fruits with low glycemic index (GI), then steamed and boiled dishes, and finally stir-fried, fried, and grilled without direct heat (grilled in foil). In addition, Van uses healthy oils and fats such as olive oil and avocado oil for cooking and salad making, limiting animal fat, margarine, and vegetable oil.

The woman applies the three "no" rule, which means avoiding white carbohydrates, which are simple starches with a high glycemic index (GI), such as white rice, flour, and cakes. Do not consume sugary products such as cakes, milk tea, soft drinks, fruit juices mixed with sugar, soda, and beer. Do not eat fruits with a high glycemic index. In addition to three main meals, Van maintains 1-2 snacks with moderate amounts of food.

Besides eating, the woman regularly exercises, switching from motorbike to bicycle, setting the timer every 45-60 minutes to stand up and walk around, avoiding sitting too much. She drinks enough water, breathes to reduce stress, goes to bed early, and eats mindfully, meaning consuming food with joy and flexibility.

Linh's well-proportioned body with a slim waist. Photo: Character provided — Linh's well-proportioned body with a slim waist. Photo: *Character provided*

Doctor, health coach Phan Thai Tan, founder of the HomeFiT weight loss program and also Van's coach, said cheat day is one of the methods used by professional athletes.

When you diet, you have to cut calories. Many people who are new to losing weight will find it quite easy, however, the body is very smart, over time it realizes that you are providing fewer calories than you are burning. To compensate, the body adjusts the metabolism, slowing down to achieve higher efficiency. By having a cheat day, you will provide calories for a certain period of time, enough to trick the body and bring the metabolism back to the optimal level.

Many of Dr. Tan's students in general and Van's in particular feel happy to have a "cheat day" to help them pursue their sustainable weight loss goals. After only three months of application, Van lost 4.5 kg, down to 50 kg; her waistline decreased by 8 cm, down to 67 cm; her lower abdomen also decreased by 10 cm, down to 75 cm.

Dr. Tan notes some common mistakes when applying cheat day such as overdoing it. Or you often think of a "cheat" day, because then you can eat freely, at this time the current meals will become "enemies". Moreover, a day of indulgence is a worthy reward for individuals who apply a healthy diet and exercise to burn energy throughout the week. However, many people do not make enough effort to deserve a cheat day.

Thuy Quynh

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