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Singer Sung Si-kyung has drawn fresh attention to weight-maintenance diets after revealing that eggs are the first thing he eats each day following a 10-kilogram weight loss. Keeping the weight off after slimming down is no easier than losing it in the first place. Experts say the key lies not in extreme calorie restriction but in consistently repeating habits — adequate protein intake, regular exercise and routine weight checks.

Sung shared his post-diet eating habits on his YouTube channel Wednesday, describing how he had successfully shed 10 kilograms. Holding up a soft-boiled egg he had bought at a convenience store in Japan, he said, "You have to eat it even when you don't feel like it." He added, "These days I make eggs my first meal of the day — that's the fate of someone trying to maintain their weight."

The Korean term "yujieoter" refers to someone who consistently maintains their reduced weight after dieting. Right after a diet, cutting food intake and increasing exercise can drive weight loss, but reverting to old eating habits often triggers rebound weight gain — commonly known as the yo-yo effect.

In practice, maintaining weight is not simply a matter of willpower. When body weight drops, the body can respond by lowering energy expenditure and increasing appetite. Rather than suddenly relaxing a diet after losing weight, sustaining a consistent meal pattern and activity level is what matters.

A study tracking 2,886 members of the US National Weight Control Registry over 10 years identified regular physical activity, dietary management and frequent weight monitoring as the key factors in maintaining weight loss. As exercise and dietary discipline declined — or as weigh-ins became less frequent — weight tended to creep back up.

The eggs Sung mentioned are a prime example of a protein food well suited to a weight-maintenance diet. Protein takes longer to digest and absorb than carbohydrates, helping sustain a feeling of fullness for longer. It also supplies the amino acids needed to preserve muscle mass, which can help slow the drop in basal metabolic rate that often follows weight loss.

Getting protein at breakfast matters too. Skipping the morning meal or eating mostly carbohydrates can leave a person hungrier later in the day, leading to snacking or overeating. Including protein-rich foods — eggs, Greek yogurt, tofu, chicken breast or fish — helps prolong post-meal satiety and moderate blood sugar swings.

A randomized controlled trial published in the journal Nutrients in 2016 found that participants who ate a high-protein egg breakfast reported greater fullness than those who had low-protein cereal, and also consumed less at their next meal while showing a smaller post-meal blood sugar response.

Calorie counts for eggs can vary considerably depending on how they are cooked. Boiled or soft-boiled eggs require no added oil, making them a relatively light option. A single egg contains roughly 70 kilocalories and provides protein, fat, B vitamins and choline. Cooking eggs with large amounts of mayonnaise, butter or oil, however, can significantly raise calorie and saturated fat intake.

Sodium is another consideration. Many convenience store soft-boiled and smoked eggs are pre-seasoned, so eating several at a time can push sodium intake higher than expected. People with high blood pressure or kidney disease, or those who already eat a lot of salty food, should go easy on added salt and sauces.

A diet of eggs alone is not advisable, either. Maintaining a healthy weight requires not just protein but also vegetables, whole grains and healthy fats. Pairing eggs with a salad, whole-wheat bread and a piece of fruit, for example, adds dietary fiber alongside protein, making it easier to feel full while keeping nutrition in balance.

Experts stress that the most important question when trying to keep weight off after dieting is whether the approach is one a person can sustain for life. Rather than forcing yourself to avoid certain foods for long stretches or eating the same thing on repeat, settling on meal timing, protein targets and an exercise routine that suit you — and sticking with them consistently — is what helps prevent the yo-yo effect.


rainbow@heraldcorp.com