Ngo Xing Jun, a chef at his family’s hawker stall in Singapore, lost 11kg over five months in 2024, dropping from 80kg to 61.5kg and achieving a healthy body fat percentage of 10.5%. Surrounded by tempting dishes daily at Xing Long Food Stall, which serves local zi char cuisine, Ngo’s transformation is a testament to dedication and discipline.
At 37, Ngo decided to step in as head chef after the pandemic disrupted the family business. The demands of his work, combined with poor lifestyle habits—such as late-night junk food, sweets, and up to 12 pints of beer a night—had taken a toll on his health. Frequent colds, fatigue, and low immunity pushed him to take action.
After failed solo attempts at fitness, Ngo joined Ultimate Performance gym and began training with personal trainer Harry Tanujaya. His program included three strength sessions a week, 10,000 to 15,000 steps daily, and twice-weekly 3km runs. Tanujaya also prescribed a high-protein, low-carb diet and closely tracked Ngo’s meals through daily photo updates.
Ngo followed a consistent diet of around 1,800 to 2,000 calories per day, often preparing a smoothie of oats, yogurt, protein powder, avocado, banana, and blueberries for breakfast, followed by rice, vegetables, and lean protein for other meals. He cut out alcohol, only drinking on special occasions, and avoided fried and heavily processed foods.
Initially, adjusting to the new routine was challenging. The long work hours, cravings, and social pressure made staying on track difficult. Friends doubted his ability to lose weight, but Ngo stayed focused, crediting Tanujaya for providing daily accountability and emotional support.
The turning point came when Ngo realised weight loss was not just physical but also emotional. Observing and not acting on cravings helped him push through hunger and fatigue. The gym became a place of motivation, where being around like-minded individuals gave him energy and joy.
Now in a muscle-building phase with a higher caloric intake, Ngo says he feels energized, light, and more in control of his life. His success has inspired others—his overweight brother has started exercising, and friends seek his advice. With support from his wife Serena, Ngo has gained not just a fitter body, but a renewed outlook on life.
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