Bao Thy's method for losing 6 kg.

Without starving herself or cutting out carbohydrates, Bao Thy lost 6 kg in 2 months by eating clean, dividing her meals into 4 portions a day, doing high-intensity pickleball exercises, and cutting back on alcohol.

After two months of changing her lifestyle, Bao Thy lost 6 kg. Photo: FBNV .

On her personal page, singer Bao Thy shared her journey of transforming her physique after two months of perseverance. The female singer said that for the first time she seriously adopted a healthy diet, gave up old habits, became more disciplined with herself, and lost 6 kg.

"I just eat clean, consume plenty of protein, vegetables, and good carbohydrates, have four delicious meals a day, play pickleball 3-4 times a week with high intensity, and limit alcohol," Bao Thy shared.

From a nutritional perspective, the changes the singer made are all important factors in achieving sustainable weight loss.

Lose 6 kg without starving yourself.

According to Associate Professor, Doctor Nguyen Trong Hung, Director of the Center for Nutritional Counseling, Rehabilitation and Obesity Control, National Institute of Nutrition, the deciding factor in weight gain or loss is still the balance of total energy. To lose weight, energy expenditure must be greater than energy intake. However, the diet still needs to ensure sufficient amounts of the four food groups: carbohydrates, protein, fats, along with vitamins and minerals.

He stated that the main cause of overweight and obesity remains a diet with excess calories combined with a sedentary lifestyle. Therefore, to lose weight effectively, it is necessary to simultaneously control food intake and increase physical activity to burn energy.

Bảo Thy revealed that she lost 6 kg in 2 months. Photo: FBNV.

Experts also emphasize that current healthy diets aim for balanced, nutritious eating, rather than completely eliminating carbohydrates.

Bảo Thy's choice of "good carbohydrates" like brown rice, potatoes, oats, or whole grains aligns with current nutritional recommendations. These foods are high in fiber, which helps you feel full longer, limits post-meal blood sugar spikes, and supports better weight management compared to refined carbohydrates.

Meanwhile, a high-protein diet helps maintain muscle mass during weight loss, increases satiety, and reduces the risk of muscle loss—a common problem for those who lose weight too quickly.

Another point Bảo Thy shared is that she eats four meals a day. Dividing meals into smaller portions isn't the deciding factor in weight loss, but it can help many people control hunger, avoid overeating at one meal, and maintain stable energy levels.

Dr. Nguyen Trong Hung suggests that people should distribute their total energy intake across three main meals a day. However, eating more meals is still acceptable if the total energy intake does not exceed the body's needs.

More importantly, maintain a regular eating schedule and avoid constantly disrupting your body's rhythm, as this can affect both your health and weight.

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Playing sports helps burn fat.

Alongside her diet, Bao Thy revealed that she plays pickleball 3 to 4 times a week at high intensity. This is a crucial factor in making the fat loss process more effective.

According to Dr. Le Thi Hai, former Director of the Nutrition Counseling Center at the National Institute of Nutrition, losing weight solely through dieting can easily lead to the body losing both fat and muscle.

Conversely, when proper exercise is combined with a nutritious diet, the body prioritizes burning fat while maintaining or increasing lean muscle mass. This is also why many people, even when losing the same amount of weight, tend to have a more toned physique.

"For those who want to lose fat and build a beautiful physique, in addition to a proper diet, they also need to exercise diligently to prevent muscle loss, increase lean mass, and achieve a strong, healthy body," she said.

Pickleball is a sport that combines elements of badminton, tennis, and table tennis, requiring players to constantly move, change direction, accelerate, and react.

According to Paddletek, citing data from the University of Rochester Medical Center, a recreational pickleball player can burn approximately 422 calories per hour, while a competitive player can burn up to 704 calories per hour.

The Lose It! app also estimates that a person weighing around 68 kg can burn approximately 214 calories per hour at a light intensity, 357 calories at a moderate intensity, and around 500 calories at a high intensity.

The singer shared that she plays pickleball 3-4 times a week. Photo: FBNV.

According to Rusty Howes , executive producer and creator of the Pickleball Channel, pickleball is a form of cardiovascular exercise. As the speed and duration of the exercise increase, the heart rate also increases, and thus more calories are burned.

However, according to Dr. Nguyen Huy Hoang, a member of the Vietnam Society of Underwater Medicine and Hyperbaric Oxygen Therapy, to minimize risks while playing, players should warm up for at least 10-15 minutes before entering the arena, replenish fluids and electrolytes, rest between sets instead of exercising continuously, and avoid playing when feverish, sleep-deprived, intoxicated, or immediately after eating too much.

If you experience symptoms such as chest pain, unusual shortness of breath, dizziness, cold sweats, or nausea, stop exercising immediately and seek medical attention.

Lose weight, but don't cut back excessively.

Besides diet and exercise, Bao Thy also said she actively limits her alcohol consumption. This is also advice given by many nutrition experts during weight loss.

Alcoholic beverages contain a significant amount of calories but offer virtually no nutritional value. Not only do they increase overall energy intake, but alcoholic drinks also stimulate appetite, leading many people to eat more during drinking sessions.

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Furthermore, when alcohol is present, the liver prioritizes metabolizing the alcohol first, slowing down the process of using fat for energy. If this happens frequently, the risk of visceral fat accumulation and weight gain will be higher.

According to Doctor Le Thi Hai, the body still needs a minimum amount of energy each day to maintain vital functions such as heart beating, lung respiration, digestion, and the activity of the endocrine system. This is called basal metabolism.

In a normal adult, the energy required for basal metabolism ranges from approximately 900-1,100 kcal/day. Therefore, the minimum energy intake in 24 hours is usually around 1,000-1,200 kcal.

If you eat less than this threshold for an extended period, your body may experience hypoglycemia, fatigue, fainting, and other disorders.

Source: https://znews.vn/phuong-method-siet-6-kg-cua-bao-thy-post1664554.html