[Herald Muse]
[Herald Muse]

Actor Ko So-young has revealed she dropped into the 49 kg range for the first time in 16 years after about five months of weight management. She credited cutting back on alcohol and late-evening social engagements as the key to her results. Experts say the more important factor in weight loss is making sustainable changes to diet and lifestyle rather than short-term fasting.

In a recent video on her YouTube channel, Ko stepped on a scale and confirmed a reading of 49.2 kg. "There's no secret formula, but what you eat matters most," she said. "I've almost completely quit drinking, and I've cut out drinking engagements and evening plans entirely."

She said she had been losing weight gradually since March, without rushing. "If you suddenly drop 3 to 4 kg, you have no energy," she said, adding that she chose to manage her weight slowly rather than pursue rapid loss.

However, her disclosure that she had fasted since the day before and avoided water before stepping on the scale should be viewed separately from her overall weight-management approach. Restricting food and fluid intake for a day can temporarily lower the number on the scale, but this reflects a reduction in body water and food weight — not a decrease in body fat.

The more noteworthy aspect of her weight management is that she cut back on drinking and late-night social plans over several months. Alcohol is one of the most common obstacles to weight loss: it is calorie-dense on its own, and drinking occasions tend to lead to bar snacks, late-night meals and additional eating after a late return home.

For people who frequently attend evening gatherings, cutting out the occasions altogether — rather than simply having one or two fewer drinks — can be more effective at managing total calorie intake. Drinking settings encourage slow, prolonged eating and increase the likelihood of choosing fattier or saltier foods. Poor sleep quality after drinking can also affect fatigue and appetite control the following day.

Reducing evening plans, as Ko did, naturally limits opportunities for late-night dining and snacking. That said, this does not mean skipping dinner altogether. Skipping dinner entirely can lead to overeating the next day or, over time, cause muscle loss and persistent fatigue.

For healthy weight loss, what matters is adjusting the timing and composition of dinner. A more sustainable approach is to eat a moderate meal that includes vegetables, protein and whole grains instead of high-calorie late-night dining out. For example, pairing a protein source — such as chicken breast, fish, eggs or tofu — with plenty of vegetables, and adding a small amount of complex carbohydrates such as brown rice or sweet potato depending on activity level.

The pace of weight loss also matters. Ko said she lost about 3 to 4 kg over roughly five months — an approach closer to gradual lifestyle-based loss than rapid scale reduction. Fast weight loss tends to involve not just fat but also water and muscle loss, and raises the risk of rebound weight gain afterward.

The US Centers for Disease Control and Prevention also recommends gradual loss of about 0.45 to 0.9 kg per week rather than rapid reduction. Losing weight slowly allows eating patterns and activity levels to be adjusted to suit the body, and makes it more likely the loss can be maintained afterward.

Avoiding water before a weigh-in is something to be cautious about. Restricting fluid intake may make the number on the scale appear lower temporarily, but this is not fat loss — weight will naturally rise again once food and water are consumed. Dehydration can also cause headaches, dizziness, fatigue and difficulty concentrating.

Body weight fluctuates throughout the day. Depending on the salt content of food eaten the previous day, fluid intake, exercise, bowel movements and menstrual cycle, weight can vary by 1 to 2 kg. Rather than judging the success of a diet based on a single number on a single day, it is better to track average changes over a period of time alongside waist measurements, overall condition and shifts in eating habits.

The more instructive takeaway from Ko's experience is not the number 49.2 kg itself but the process of changing her lifestyle. Cutting back on alcohol and late-night plans, and losing weight slowly over several months rather than through sudden fasting, is closer to sustainable weight management.

Experts say the key to dieting lies not in how little you eat but in how long you can keep it up. Rather than starving or restricting water to drive the scale down quickly, the foundation of healthy weight loss is reducing alcohol and late-night eating, maintaining a balanced diet and staying regularly active.


rainbow@heraldcorp.com