Kim Hyun-jung before her weight loss. [Channel A]
Kim Hyun-jung before her weight loss. [Channel A]

Singer Kim Hyun-jung has drawn widespread attention after revealing she lost 8 kilograms within a month — without weight-loss injections or cosmetic procedures. She said she relied on diet control and exercise alone. Experts say improving eating habits and increasing physical activity are the foundations of weight loss, but warn that rapid short-term reductions carry risks including muscle loss, fatigue and rebound weight gain.

Kim shared a short video from her YouTube channel "Meonghyeonjeong" on her SNS on Tuesday, showing her preparing backstage ahead of a performance at the Sangju Eunmorae Beach Festa in Namhae. Viewers noticed her slimmer face and figure compared with earlier appearances.

Kim had previously revealed her weight-management approach on her YouTube channel. She said she combined dietary changes and exercise to shed the weight, cutting out cola, instant cup ramyun and tteokbokki in the process. On weight-loss aids, she was direct: "I did not use Wegovy or any procedures."

Her diet was relatively strict. Kim said she ate eggs, bananas, low-fat white milk, barley tea, almonds, half a bowl of porridge, and potatoes or sweet potatoes. When hungry at night, she chose a fried egg instead of ramyun. She also incorporated idol dance practice into her routine.

The foods Kim cut — cola, instant ramyun and tteokbokki — are widely recognized as worth reducing for weight management. Sugary drinks like cola add calories and sugar quickly without providing much satiety. Ramyun is high in refined carbohydrates and sodium, while tteokbokki, by nature of its rice cakes and sauce, tends to be heavy in carbohydrates and sugar.

Losing weight ultimately requires burning more calories than one consumes. Drastically cutting food intake is difficult to sustain, however, and can trigger rebound weight gain once normal eating resumes. The US Centers for Disease Control and Prevention recommends healthy eating patterns, regular physical activity, adequate sleep and stress management for sustainable weight loss. It also considers a gradual loss of 1 to 2 pounds — about 0.45 to 0.9 kilograms — per week more conducive to keeping weight off long term.

Muscle loss is a particular concern with rapid weight loss. When the number on the scale drops quickly, the reduction may include not just fat but also water and muscle. Losing muscle mass lowers the basal metabolic rate, making it harder to maintain the lower weight afterward. Harvard Health advises that adequate protein intake, resistance training and a slower pace of weight loss are key to minimizing excessive muscle loss during a diet.

The dance practice Kim incorporated combines aerobic exercise with muscular endurance training. Moving repeatedly to fast-paced music raises the heart rate, increases energy expenditure and engages the whole body — all of which help boost overall activity levels. For weight-loss purposes, however, experts recommend pairing aerobic activities like dance or walking with strength training. The CDC advises adults to do muscle-strengthening activities at least two days a week alongside aerobic exercise.

On the dietary side, getting enough protein is essential. Eggs, milk, tofu, fish, chicken breast and lean meat all help reduce muscle loss and increase satiety during a diet. Incorporating moderate amounts of relatively filling carbohydrates — such as potatoes and sweet potatoes — is also more sustainable than cutting out carbohydrates entirely.

The significance of losing 8 kilograms in a month varies depending on a person's starting weight, hydration changes and activity level. Symptoms such as dizziness, lethargy, irregular periods, hair loss or binge-eating urges may signal that caloric intake has dropped too low. People with diabetes, cardiovascular disease or kidney conditions, or those considering weight-loss medication, should consult a medical professional.

Experts say the real measure of a diet is not what foods were eliminated, but whether the results can be maintained afterward. Rather than focusing on rapid short-term weight loss, they say the more important factors for long-term weight management are reducing sugary drinks and high-sodium, high-calorie foods, eating enough protein and vegetables, and finding a form of exercise one can consistently keep up.


rainbow@heraldcorp.com