[ENG] 꿀팁대방출) 단기간에 요요없이 10키로 빼고 유지하는법! -다이어트 식이요법 편 ㅣ 윤터터 yunteoteo ㅣ 자막 켜고 봐주세요!!

Summary

In this video, Yeonteoteo shares her personal weight loss journey and diet tips to achieve a slimmer figure without the 'yo-yo' effect. She emphasizes the importance of controlling food intake, especially sodium, and suggests starting with a week of minimal eating to reduce stomach size. Yeonteoteo recommends green tea, fruit juices, and chocolate for energy, and advises against alcohol. As the diet progresses, she suggests transitioning to one meal a day, rich in variety but smaller in portion, to maintain the new, lighter weight. She stresses the importance of consistency and gradual increase in meal frequency to prevent weight regain.

Takeaways

• 🍽️ Yeonteoteo initially weighed 51kg and aimed to be very skinny, trying various diets to reach 41-42kg.
• 🔄 To avoid the yo-yo effect, Yeonteoteo emphasizes the importance of consuming sodium but advises against it at the diet's start.
• 🥗 In the first week of dieting, Yeonteoteo suggests eating minimally to reduce stomach size and recommends green tea and fruit juices for hunger.
• ☕ Yeonteoteo clarifies that green tea's caffeine does not harm the diet and can be protective against gastritis and stomach ulcers.
• 🍫 For energy, Yeonteoteo mentions that ginseng, raspberry, and aronia juices, along with some chocolate, can be helpful.
• 🥚 If the diet feels too restrictive, Yeonteoteo suggests eating eggs, cucumber, and gonyak to satisfy cravings.
• 🚫 Alcohol is to be avoided as it can lead to weight gain and muscle loosening.
• 📸 Motivation for dieting can come from seeing unflattering photos of oneself, which can suppress appetite.
• 🏃‍♀️ After the initial week, Yeonteoteo transitioned to eating one meal a day between 4-6 pm, which helps in maintaining a smaller stomach.
• 🍲 Even after reaching the goal weight, Yeonteoteo advises against returning to regular eating habits immediately to prevent weight regain.

Q & A

What was Yeonteoteo's initial weight before starting her diet?

Yeonteoteo's initial weight before starting her diet was about 51kg.

Why did Yeonteoteo decide to lose weight even though she wasn't heavy?

Yeonteoteo decided to lose weight because she wanted to be really skinny, despite her weight of 51kg not being considered heavy.

What was Yeonteoteo's strategy to decrease her stomach size during the first week of her diet?

Yeonteoteo hardly ate any food during the first week of her diet to decrease her stomach size.

Why did Yeonteoteo recommend drinking green tea instead of water during her diet?

Yeonteoteo recommended drinking green tea because it's good for protecting the stomach and contains catechin, which aids in dieting.

Is it okay to consume caffeine from green tea while dieting according to Yeonteoteo?

Yes, according to Yeonteoteo, caffeine in green tea does not harm your diet and green tea sulfate substance can protect the stomach from gastritis and ulcers.

What types of juices did Yeonteoteo consume when she felt hungry during her diet?

Yeonteoteo drank ginseng, raspberry, and aronia juices when she felt hungry during her diet.

How does Yeonteoteo suggest using chocolate as part of her diet plan?

Yeonteoteo suggests having some chocolate when you need energy, as it can help during the initial stages of the diet when your stomach craves food.

What is the importance of sodium consumption in avoiding the yo-yo effect according to Yeonteoteo?

Yeonteoteo emphasizes that consuming sodium is important to avoid the yo-yo effect, but it should not be consumed from the beginning of the diet.

How did Yeonteoteo feel about her body weight when she was at 51kg?

Yeonteoteo didn't realize she was fat at 51kg and thought she was skinny, even her boyfriend and friends didn't notice her weight gain.

What motivated Yeonteoteo to start her diet?

Yeonteoteo was motivated to start her diet after seeing motivational photos, especially unfiltered and 'ugly' selfies, which made her want to lose weight.

Why does Yeonteoteo suggest eating only one meal a day after the first week of her diet plan?

Yeonteoteo suggests eating only one meal a day after the first week to continue reducing appetite and stomach size, which helps in maintaining the weight loss.

How does Yeonteoteo recommend adjusting meals once the goal weight is achieved?

After reaching the goal weight, Yeonteoteo recommends gradually increasing meals to two times a day but still eating the same reduced amount as before, effectively splitting the previous one meal into two smaller meals.

Outlines

00:00

🍽️ Diet Tips for a Healthier Lifestyle

Yeonteoteo shares her personal weight loss journey and diet tips in this video. She starts by emphasizing that she was not naturally skinny and had to work on her diet to achieve her goal weight. Initially weighing 51kg, she experimented with various diets to lose weight, which was challenging once she reached the 48-46kg range. Yeonteoteo advises on the importance of controlling sodium intake and not just eating chicken breasts to avoid the yo-yo effect. She details her first week of dieting, which involved eating very little to reduce her stomach size, and suggests drinking green tea and fruit juices to curb hunger. She also recommends consuming ginseng, raspberry, and aronia juices, and having some chocolate for energy. Yeonteoteo stresses the importance of not drinking alcohol, which can lead to weight gain and muscle loosening. She also talks about the psychological aspect of dieting, explaining how seeing unflattering photos of oneself can be a strong motivator for weight loss. She concludes by discussing the physical changes that occur during dieting, such as losing fat on the face first and then the body.

05:00

🏋️‍♀️ Transitioning to One Meal a Day for Long-Term Weight Management

In the second paragraph, Yeonteoteo discusses her transition to eating only one meal a day after the initial week of strict dieting. She explains that once the stomach has adjusted, one can eat any food they desire but will naturally consume less due to the reduced stomach size. She suggests having this single meal between 4-6 pm and emphasizes that while hunger may be felt upon waking, it won't be as intense as during the first week of dieting. Yeonteoteo argues that eating one meal a day is more sustainable than a low-sodium diet in the long run, as sodium is an essential part of a balanced diet. She advises against eating extremely small portions and recommends taking vegetable drink supplements to ensure adequate nutrition. As the body adapts to the new eating pattern, she suggests gradually increasing to two meals a day but maintaining the same overall food intake as before. Yeonteoteo also shares her personal eating habits, such as feeling full with smaller portions and not eating after 6 pm, and encourages viewers to continue monitoring their weight and eating habits to maintain their goal weight. She concludes by reiterating the importance of both diet and exercise for achieving a healthy and fit body, promising to share her exercise routine in a future video.

Keywords

💡Diet Tips

Diet tips refer to the advice or strategies that individuals use to lose or maintain weight. In the video, the speaker shares personal diet tips that helped them transition from a weight of 51kg to 41~42kg. The tips include reducing food intake, drinking green tea, and consuming certain juices to curb hunger, which are all aimed at decreasing the stomach size and controlling appetite.

💡Yo-Yo Dieting

Yo-yo dieting describes the cycle of rapid weight loss followed by rapid regain of weight, often associated with extreme diets or unhealthy practices. The video aims to provide tips to avoid this cycle, emphasizing the importance of gradual and sustainable dietary changes rather than drastic measures that can lead to regaining weight.

💡Sodium Intake

Sodium intake is the amount of sodium consumed through food and beverages. The video suggests that while sodium is important for a balanced diet, controlling sodium intake can help in weight loss by influencing the body's water retention. However, it advises against consuming sodium at the beginning of a diet to avoid the yo-yo effect.

💡Green Tea

Green tea is a type of tea that is made from unoxidized leaves and is known for its potential health benefits. In the context of the video, green tea is recommended as a beverage to replace water during the diet due to its catechin content, which may aid in weight loss, and its protective properties against gastritis and stomach ulcers.

💡Catechin

Catechin is a type of antioxidant found in green tea, which is believed to have various health benefits including potential weight loss support. The video mentions catechin as a substance in green tea that can help with dieting, suggesting that its consumption can be beneficial during the weight loss process.

💡Stomach Size

Stomach size refers to the capacity of the stomach to hold food. The video emphasizes reducing stomach size as a key strategy for weight loss, suggesting that by eating less, one can decrease the stomach's capacity, leading to a reduced appetite and easier weight management.

💡Alcohol

Alcohol is a type of beverage that contains ethanol and is often consumed for social or recreational purposes. The video advises against alcohol consumption during the diet, stating that it can loosen muscles and contribute to weight gain, thus hindering the weight loss process.

💡Motivational Photos

Motivational photos are images that inspire or encourage individuals to achieve a goal, such as weight loss. The video mentions that seeing unfiltered or 'fat' photos of oneself can be a powerful motivator to lose weight, as it provides a stark contrast to one's desired appearance.

💡One Meal a Day

One meal a day is a dietary approach where an individual consumes only one full meal within a 24-hour period. The video suggests this as a strategy to reduce overall food intake and control appetite, with the speaker sharing their experience of eating only one meal a day after the initial week of very low food intake.

💡Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health. While the video primarily focuses on diet, it mentions that exercise will be discussed in a future video, implying that a combination of diet and exercise is essential for a comprehensive weight loss and fitness plan.

💡Weight Loss Journey

A weight loss journey refers to the process of losing weight, which often involves changes in diet, exercise, and lifestyle habits. The video is part of the speaker's weight loss journey narrative, sharing personal experiences and strategies that have contributed to their success in reducing weight and maintaining a slim figure.

Highlights

Yeonteoteo shares personal weight loss journey from 51kg to 41~42kg.

Emphasizes difficulty in losing weight once reaching 48~46kg and offers strategies to overcome it.

Advises on avoiding the 'yo-yo' effect by managing sodium intake effectively.

Recommends drinking green tea for its catechin content, which aids in dieting.

Clarifies that caffeine in green tea does not harm the diet process.

Suggests consuming fruit juices and chocolate for energy during the initial restrictive phase.

Describes the first week of dieting with minimal food intake to reduce stomach size.

Advocates for a gradual decrease in food intake to manage cravings and adjust to smaller portions.

Warns against the consumption of alcohol, which can hinder weight loss efforts.

Shares the psychological aspect of weight gain and the importance of self-awareness.

Recommends using unfiltered photos or videos as motivation for weight loss.

Details the transition from one meal a day to eventually reintroducing more meals while maintaining smaller portions.

Stresses the importance of not returning to regular eating habits immediately after reaching goal weight.

Provides a strategy for increasing meals gradually while maintaining weight loss.

Encourages listeners to continue tracking body weight and adjusting eating habits accordingly.

Advises on stopping eating when feeling full to further reduce stomach size.

Shares personal experience of maintaining weight loss by controlling meal frequency and portion size.

Teases the next video, which will focus on exercise as a complement to diet.

Transcripts

The swift movement after losing weight~

I look longer vertically haha!

Hello everyone, this is Yeonteoteo!

Today, I am recording to

share with you my diet tips!

You.. saw photos before my diet right?

If you didn't see my diet photos then...

You must think I am "naturally" skinny...!

But actually I am not "naturally" skinny!

Before my diet, I weighed about 51kg

51kg isn't really a heavy weight

But I wanted to be really skinny

(My usual weight is 47 -> then gained till 51kg -> and now is 41~42kg)

I tried many different types of diets!

Because it's really hard to lose more weight once you hit 48~46kg

I will tell you how to diet and avoid yoyo!

So actually I really gain weight easily

If I eat a lot, it goes directly to my face first...

and to the rest of my body ^^

So listen carefully

and hope you subscribe to my channel~~!

Today, I want to talk about food

Next video will be about working out!

The most important thing is

"Eat just enough to live

and workout like it's your last day"

And never just eat chicken breasts... the yoyo will come!

To avoid a yo-yo, consuming sodium is important

But don't eat sodium from the beginning of your diet

1. On my first week, I hardly ate

because I had to decrease my stomach size

I hardly ate food on my first week of diet

2. Drink green tea instead of water!

Green tea is good for protecting your stomach

It also has a substance called catechin

that helps you with your diet

Wait, does caffeine in green tea harm your diet?

The quick answer is No!

Green tea sulfate substance protects the stomach from gastritis and stomach ulcer

I recommend 3 cups a day~

So I drank green tea whenever I felt hungry

I also drank a lot of fruit juice when I was hungry

Ginseng, Raspberry, Aronia juices are few I drank

And having some chocolate also helps!

So I drank these whenever I needed energy

At first, it's really difficult because

my stomach craves for the pungent food

and needs to be filled up

It's really hard once you decrease your food intake

But if this drives you too crazy,

eat eggs, cucumber and gonyak

Then after a week of eating like this,

Your stomach size will get smaller! ^^

And you lose your appetite

Your appetite just leaves Earth...

So on your first week,

try to eat just enough to keep you active

if you feel too exhausted,

drink juices and foods low in sodium

like eggs, cucumber... and sweet potatoes

just eat food you know will be good for your diet^^

This will help you take out the sodium in your body

and make your stomach smaller

Don't drink! Alcohol is your worst enemy

It loosens the muscles and make you fat

So on a different topic, I actually didn't know I was fat...

Like when I was 51kg, I though I was skinny!

Even when you see yourself in the mirror, you tend to see the sides you "want" to see ^^

Even your friends won't know if you gained weight!

These are few evidences lol

Even my boyfriend didn't know I gained weight lol

Not to mention my friends also didn't know I gained weight^^

And after seeing a lot of motivational photos

Like I saw a lot of foreign models..

but the REAL motivation comes when you see a fat picture of yourself

When you see a video or photo "without" filters...

Or a really ugly selfie can motivate you A LOT

Those pictures can make your appetite GO AWAY

So you will lose fat on your face first,

then body and the face.

you will realize your face will decrease drastically

at the end of the diet

Some celebrities say they lost weight by

just eating all three meals and exercising

Then you will become REALLY healthy and strong after ^^

If you think you can lose weight without controlling food,

Why do you think those idols all had to starve themselves?

Why do you think they only ate salads??

Because after this one week of eating really little,

you will lose your appetite

And you will experience your smaller stomach!

So if you had to eat a lot to feel full,

now you will feel full with just a little bit

And eating becomes something just too tiring

But yest it's true you'll be less energized ^^

You will become more and more bothered to even eat

After that week, I ate one meal a day

Eat any food you want to eat then!

(lists all the food Yeonteoteo wants to eat)

but when you eat that one meal,

you will realize you are eating less than you used to

because your stomach decreases

So eat that one meal between 4~6 pm

Yes, you will feel really hungry when you wake up

But it won't be like your first week when you felt REALLY hungry

After a week, it will be more like oh, "oh I think I am hungry"

But I don't think I NEED to eat right now"

Now, then you can eat one meal you want

because even if you eat a little, you'll fill full

So you might ask, why is it better to just eat one meal a day

than stick to a low sodium diet meal?

Because then,

are you going to eat eggs, sweet potatoes.. forever?

You have to eat salt sooner or later

And when you eat sodium again,

you will get a yoyo because you didn't eat that before.

So eat any meal a day

but less than you used to eat

and workout too

Remember, eat enough to keep you active

and workout like there's no tomorrow ^^

But this "Eat enough to keep you active" means

one meal a day.

It doesn't mean eating extremely small portions

Don't eat like few grains of rice or like that

If you eat really little, you'll get sick

Take vegetable drink supplements

And just eat one meal that is less than what you normally eat

so eat like half a rice bowl. Not a full bowl

If you eat too little, the yoyo will come again

With time, eating one meal a day will become a habit

Then, when you hit that goal weight, don't just start eating regularly!

Never! eat regularly, the yoyo will come back!

Diet is like a marathon. It's a long journey

When you get to your goal weight,

you have to keep eating one meal a day

until your body gets used to the new weight

5. Now, you can eat two meals a day

But you still have to eat the same amount

like you ate once a day.

So instead of eating half a rice bowl in one meal like the previous,

eat half a rice bowl over two meals

If you want to be careful,

you can still have one meal a day

and diet food for breakfast

So continue eating less and track your body weight

Never eat till you are TOO full

6. Stop eating when you feel like your stomach feels full

When you stop yourself

when you FEEL full,

your stomach will get smaller

Now, you won't have to eat much to feel full

7. If you keep this eating habit for 8 months

after you hit your goal weight,

the yoyo won't come

8. This might sound too extreme, but

I eat a whole ramen, Korean bbq, and noodles

And it's actually very fulling

Since my stomach got smaller, I tend to feel

full even after a relatively small snack

I don't really eat 3 meals a day!

I try to not eat after 6pm

and if I do, I exercise the next day

If I drink, I eat only one meal the next day

And if you keep doing this...!

(you will hit your goal weight)

So I hope this video was helpful to you

So first, make your stomach smaller

by controlling sodium intake

and eating one meal a day.

Once you've hit your goal weight,

increase your meal to twice a day

but remember to still eat less !

Don't feel too guilty when you eat too much

you can always make up by eating LESS the next day!

So try that :)

Obviously, controlling food is enough to lose weight.

But I think exercise is also important to

sculpt your body more

Next time I'll talk about how I exercised!

So then thank you for listening to my story

I hope to see you on my next video~ bye~~