Jakarta, ThedailyID — A 31-year-old man from Ho Chi Minh City, Vietnam, transformed his life after being rejected in love 10 times, losing 40 kilograms and eventually becoming a fitness coach.
Le Hoang Long weighed 105 kilograms at the beginning of 2022. Besides struggling with low self-confidence, he also suffered from high blood pressure, elevated blood fat levels, joint pain, and severe knee osteoarthritis.
Repeated romantic rejection became the turning point in his life.
Long said several women rejected him because of his weight and even suggested he lose weight before pursuing a relationship.
Instead of giving up, he decided to change his lifestyle in January 2022.
“I didn’t want to keep living like that,” Long said, as quoted by VNExpress.
First, he adopted a calorie-deficit diet, consuming fewer calories than his body burned each day.
According to a review published by the U.S. National Institutes of Health (NIH), reducing daily intake by around 500 calories can help people lose approximately 0.2 to 0.9 kilograms per week.
However, Long did not skip meals.
Instead, he continued eating three meals a day. His diet focused on chicken breast, lean meat or seafood, moderate portions of rice, and 100–150 grams of steamed vegetables.
For breakfast, he usually ate four egg whites or about 50 grams of oatmeal. Before workouts, he chose bananas or sweet potatoes for energy.
In addition, he changed his eating habits by consuming vegetables first, followed by protein and carbohydrates. He also ate more slowly and stopped when he felt about 80% full.
Meanwhile, Long trained at the gym five to six days a week.
His routine combined morning cardio and core exercises with afternoon weight training.
The first few weeks were difficult. Even basic movements caused muscle pain, and he often felt like quitting.
Nevertheless, he stayed disciplined.
As a result, Long lost 40 kilograms in about six months, reducing his weight from 105 kilograms to 65 kilograms.
His health also improved significantly. His blood pressure and blood fat levels returned to normal, joint pain disappeared, and climbing stairs became much easier.
According to Harvard University, resistance training helps build muscle while increasing resting metabolism, allowing the body to burn more calories even outside exercise sessions.
Today, Long works as a fitness coach and regularly shares his transformation on social media to encourage others to adopt healthier lifestyles.
Although he is still single, he said finding a partner is no longer his main goal.
“For me, the greatest victory wasn’t losing 40 kilograms. It was overcoming the person I used to be. It all came from discipline, persistence, and never giving up,” he said.
