How People Stay Thin in Vietnam
The Answer: Portion Size, Types of Food, and Extreme Working Hours
(Updated 2024)
US obesity rate 58% vs Vietnam 7%
Details: So I got to spend 1 whole month in Vietnam, I went to Hanoi/Ha Long Bay (northern part), Hoi An/Da Nang (middle) and Ho Chi Minh City (southern part). I ate out a lot and got to tried a couple of new things. A bowl of pho was literally $3 so it was more than affordable. But you know what the funny thing is? I actually lost some weight when I weighed myself at the end of the trip. So how was that possible? Well one of the reason is because of how small the portions are.
The weight scale
They didn’t have a regular scale at this gym
So as Americans, we are used to gigantic portion here in the states. To us it is pretty normal and you’ll probably wonder why other countries serve you such tiny portions. For example: the bowl of pho I got at a local street food stall is 70% of the size you would get here in the restaurant. Even the medium burger/fries/drink combo at the airport is tiny compare to here, it’ll probably be considered a small or kids size here in the states.
Growing up I was are told to finish what is on my plate and many of you probably heard the same when you were little. This behavior tend to follow us into adulthood even though the portion is gigantic. Even then we still finish it because it is an ingrained behavior to not waste food and over time we got used to it. With the portion being smaller in Vietnam, finishing my plate was not an issue and over time the portion I was served became my new normal. The second big factor of how people stay so thin in Vietnam are the main cultural dishes there.
Phở (flat rice noodle, broth, vegetables and meat), Bún bò Huế (round noodle, broth, and sliced beef), Cơm Tấm (broken rice, veggies, pickled veggies and bbq meat) are some of the main eaten dishes in Vietnam. Even though the diet seems to consist of high carbs items such as rice and noodles, most of the cuisine emphasize on fresh, whole ingredients and lots of vegetables. I know currently there is a big stigma revolving around carbohydrate and the obsession of a low to no carb diet. I believe that a balanced diet that include carbohydrate, fats and protein helps people achieve and maintain a healthy weight. Also being able to eat carbohydrate is probably better for my sanity and mental health.
People here also prefer to drink fresh fruit juice rather than soda. Now you may say “but Quan, they are both sugary drinks.” Yes while that is true, fresh fruit juice is less calorie dense than soda and typically natural sugar is much better for you. The last reasons of how people stay so thin is probably the grueling working hours.
From what I’ve seen and heard, most people here work typically 12 hour shifts and many people work 6-7 days per week, only taking a day off when necessary. When my friend was working she had almost no time to even eat because of how busy she was during work and how tired she was after. Also most jobs seem to be more physically involved, whether it is waitress, house helper or cook. Office jobs are considered more higher class or middle to high class. So with all these factors, I can see why it is easier to maintain a lower weight in Vietnam.
Sometimes we placed a lot of emphasis on independent effort when it comes to losing weight while not realizing that the environment, culture and people around us can have a bigger effect. The type of food that we commonly see here are fast food such as Wendy’s, Taco Bell and Chick fil a. Also the portion size is humongous, and for most of us the kids meal is the correct portion. Many of us here also have long working hours but the type of work is mostly sitting versus standing in Vietnam. The trip I had was absolutely amazing and I learned a lot. If you are looking to get in shape then send me a message below. I truly believe that the holistic method is the best way to help you make better decisions and live a healthier life!