A 106kg man transformed his life after a painful breakup, when his ex-girlfriend ended their relationship due to his weight. Motivated by the heartbreak, he committed to an intensive fitness routine and completely cut salt and oil from his diet. Just three months later, he had dramatically slimmed down, with body fat dropping to 12%, and his blood pressure and cholesterol returning to healthy levels, revealing a lean and athletic physique.
Originally struggling with obesity, the man—nicknamed Xiao Kou—faced daily challenges due to his size and had an especially large belly. After being dumped, he realised the importance of his appearance and resolved to make a lasting change, embarking on a disciplined fitness journey.
Xiao Kou’s approach relied on consistency and intensity. He exercised three times daily—morning, noon, and night—while strictly avoiding oily and salty foods. His persistence paid off: his previously tight-fitting suits now required a belt, and he looked younger, healthier, and more energetic.
Dr Huang Xin-ning, a metabolic doctor at Qinghai Wanchuan Clinic, explained that Xiao Kou’s rapid results were likely due to his previous diet, which was heavy in oil and salt. By cutting out these foods, he significantly reduced overall calorie intake. Combined with exercise to boost his metabolism, this created a powerful synergy for effective weight loss.
Huang also emphasised the importance of controlling sodium. Excess salt causes the body to retain water, contributing to what is often called “water-weight obesity,” which can make people appear heavier. Reducing salt not only helps eliminate water retention but also supports healthy blood pressure and overall wellbeing. For Xiao Kou, cutting salt and oil was key to lowering both weight and cholesterol.
For those looking to reduce salt intake, Huang advises starting with everyday habits—checking for excessive use of sauces, avoiding overly salty foods, and paying attention to hidden salt in soups, which are often mistakenly considered healthy. Even simply cutting back on soup consumption can have a noticeable impact on weight.
Maintaining weight loss over the long term requires building sustainable habits. Huang suggests continuing regular exercise, even if it can’t be done three times a day—once daily activity is sufficient if kept consistent. Maintaining a balanced diet with minimal oil and salt is equally critical. Only by integrating fitness and healthy eating into daily life can one sustain their ideal body and prevent weight rebound.
