ENG)다이어트를 끝내지 못하는 당신에게 | 20kg 감량, 8kg 증량 | 통통에서 마름, 날씬, 저체중 다이어트 방법 | 다이어트 브이로그 | My Diet Story ✏️

Summary

In this video, the creator shares her personal weight loss journey, detailing her transition from 54kg to 34kg and the challenges of maintaining a healthy weight. She discusses her early struggles with body image, her diet and exercise regimens, and the physical and emotional effects of being underweight. The video serves as a cautionary tale, emphasizing the importance of setting realistic weight goals and maintaining a balanced lifestyle for long-term health.

Takeaways

• 🍽️ The video creator shared her personal weight loss journey, emphasizing the importance of a healthy diet and lifestyle.
• 📈 She experienced a significant weight loss from 54kg to 34kg, highlighting the changes in her eating habits and physical activities.
• 🏋️‍♀️ The creator initially struggled with weight loss, not understanding the difference between muscle and fat, and the importance of exercise.
• 🥗 She adjusted her diet to include more salads and sweet potatoes, and reduced her rice intake to maintain a healthy weight.
• 🚫 The creator warned against the dangers of extreme weight loss, sharing her experiences with sensitivity, stress, and health issues.
• 🏃‍♀️ She found that walking and various exercises like pilates helped her maintain a healthy weight and improve her overall well-being.
• 🍰 The video stresses the importance of not being overly restrictive with food, allowing oneself to enjoy treats without guilt.
• 🤔 The creator reflected on the psychological impact of weight loss, including the pressure to maintain a slim figure and the struggle with body image.
• 🔄 She realized the need to gain weight healthily after reaching an unhealthy low of 34kg, focusing on balanced meals and calorie intake.
• 📉 The video serves as a cautionary tale against the pursuit of extreme thinness, advocating for a balanced approach to health and body weight.
• 💪 The creator's story concludes with her current efforts to maintain a healthy weight and lifestyle, encouraging viewers to find a sustainable balance.

Q & A

What was the speaker's initial weight and how much did she lose?

The speaker initially weighed 54kg and lost 20kg, reaching a weight of 34kg.

What was the speaker's diet like when she was younger and considered 'chubby'?

When the speaker was younger, she had a habit of eating a lot, including holding two forks with two hands each and eating heavy ice cream with chocolate and nuts at Baskin Robbins at 10:00 PM.

How did the speaker change her diet and exercise routine to lose weight?

The speaker changed her diet by adopting a diet menu for dinner, watching diet videos, walking for an hour, and doing a jump rope for thousand times. She also followed 'Billy's Boot Camp' for high-intensity exercises.

What was the speaker's weight after one year of following her new diet and exercise routine?

After one year of following her new diet and exercise routine, the speaker's weight reduced to 47-48kg.

How did the speaker maintain her weight during high school?

During high school, the speaker maintained her weight by eating light and healthy meals, reducing her rice intake at lunch, and occasionally going to the gym or walking at Han River.

What was the speaker's weight after the college entrance exam?

The speaker's weight was 42kg right after the college entrance exam.

Why did the speaker continue to lose weight during her university years?

The speaker continued to lose weight during her university years due to maintaining her healthy lifestyle and increased physical activity, which led to her weight dropping further.

What was the lowest weight the speaker reached and how did she feel about it?

The speaker's lowest weight reached was 34kg, and she felt weak, sick, and realized that something was wrong.

What were some of the health issues the speaker experienced due to her low weight?

The speaker experienced sensitivity, stress, sleep issues, dysmenorrhea, low blood pressure, and hypoglycemia symptoms due to her low weight.

How did the speaker approach gaining weight back to a healthier level?

The speaker approached gaining weight by setting a goal weight of 42kg, eating regular meals with increased calorie intake, including snacks, and focusing on consuming more carbohydrates, fats, and proteins.

What advice does the speaker give to those planning to lose weight or who are losing weight?

The speaker advises those planning to lose weight or who are losing weight to set a proper target weight, ensure their eating habits are sustainable, and to consider the impact on their overall health and lifestyle.

Outlines

00:00

🍽️ Diet Journey and Weight Loss Experience

The speaker shares their personal weight loss journey, starting from being told they were chubby as a child to losing 20kg from 54kg to 34kg. They recount their childhood eating habits, the realization that led to their decision to change their diet, and the various exercises they engaged in. The speaker emphasizes the importance of a healthy diet and exercise routine, and how they maintained their weight loss through high school and university by adjusting their eating habits and staying active. They also discuss the societal pressures and personal motivations behind their weight loss.

05:00

🏋️‍♀️ Struggles with Maintaining Weight and Health Issues

The speaker discusses the challenges they faced in trying to maintain their weight and the health issues they encountered as a result of being underweight. They mention their fear of weighing less than 40kg and the psychological struggle of wanting to gain weight but feeling guilty about it. The speaker also details the physical symptoms they experienced, such as sensitivity, dysmenorrhea, low blood pressure, and hypoglycemia symptoms, which were a wake-up call to reassess their lifestyle. They reflect on how their personality and clothing choices changed due to their weight and the realization that they needed to gain weight for their health.

10:02

🌟 Regaining Weight and Embracing a Balanced Lifestyle

The speaker shares their experience of regaining weight and finding a balanced lifestyle. They emphasize the difficulty of gaining weight after a period of dieting and the importance of setting a realistic goal weight. They describe their strategy of eating regular meals, including snacks, and focusing on consuming more calories, especially from carbohydrates and fats, to increase their weight. The speaker also highlights the role of exercise in their weight gain journey, particularly pilates, and how they overcame initial challenges of temporary weight gain and swelling. They conclude by advocating for a healthy lifestyle that includes a variety of delicious and nutritious foods, and they express their current focus on maintaining a healthy weight and improving their fitness.

Keywords

💡Diet

A diet refers to the types and quantities of food that a person consumes regularly. In the context of the video, the speaker discusses her personal journey of dietary changes, starting from a period of unhealthy eating habits that led to weight gain, to a structured diet plan that helped her lose weight. The term is central to the video's theme as it encapsulates the speaker's efforts to control her weight and health.

💡Weight Loss

Weight loss is the process of reducing the total body mass, often achieved through a combination of a healthy diet and regular exercise. The video's narrative heavily features the speaker's experiences with weight loss, including the methods she employed and the challenges she faced. It is a key concept as it drives the overall message of the video, which is about the importance of a balanced approach to weight management.

💡Exercise

Exercise is any physical activity that enhances or maintains physical fitness and overall health. In the video, the speaker mentions various forms of exercise she engaged in, such as following diet videos, walking, and jump roping, to support her weight loss journey. Exercise is a critical component in the speaker's story, highlighting the significance of physical activity in achieving and maintaining a healthy weight.

💡Healthy Lifestyle

A healthy lifestyle encompasses a variety of habits that contribute to overall well-being, including a balanced diet, regular physical activity, and stress management. The video emphasizes the importance of adopting a healthy lifestyle for sustainable weight management. The speaker reflects on her own lifestyle choices and how they impacted her weight, health, and mental state.

💡Stress

Stress is a psychological and physiological response to demanding or threatening situations. In the video, the speaker connects stress with her weight loss, particularly during her high school years when she was preparing for college entrance exams. Stress is highlighted as a factor that can influence weight and health, and the speaker's experiences underscore the need for stress management in maintaining a healthy lifestyle.

💡Dysmenorrhea

Dysmenorrhea refers to painful menstrual cramps, often a result of hormonal imbalances or other health conditions. The video mentions dysmenorrhea as one of the health issues the speaker faced due to her low body weight. This term is significant as it illustrates the potential health complications associated with extreme weight loss and the importance of maintaining a healthy body weight for hormonal balance.

💡Underweight

Being underweight means having a body weight significantly below what is considered healthy for a person's age, height, and body frame. The speaker's journey to an underweight state is a central part of the video's narrative. It serves as a cautionary tale about the potential negative health effects of extreme weight loss and the importance of setting healthy weight goals.

💡Calorie Intake

Calorie intake refers to the total number of calories a person consumes through food and beverages. In the video, the speaker discusses adjusting her calorie intake as part of her weight gain strategy after becoming underweight. Understanding calorie intake is essential for the video's message, as it highlights the need to balance caloric consumption with one's health and weight goals.

💡Pilates

Pilates is a physical fitness system that focuses on core strength, flexibility, and overall body awareness. The speaker mentions practicing pilates as part of her exercise routine to help gain weight in a healthy manner. Pilates is an example of how the speaker incorporated specific forms of exercise to support her health and weight goals, emphasizing the role of targeted physical activities in overall well-being.

💡Body Image

Body image is a person's perception of their own body, including its appearance, size, and shape. The video touches on the speaker's body image at different stages of her weight journey, from being self-conscious about being 'chubby' to feeling too thin. Body image is a significant concept in the video as it reflects the emotional and psychological aspects of body weight and self-perception.

💡Weight Maintenance

Weight maintenance refers to the ongoing process of managing one's weight to stay within a healthy range. The speaker's story includes her efforts to maintain her weight after initial weight loss, which is a key aspect of the video's message about the持续性 of healthy habits. It illustrates the challenges and strategies involved in sustaining a healthy weight over time.

Highlights

The video is aimed at those who are losing weight, starting to lose weight, or unsure how to maintain weight after dieting.

The speaker shares their personal weight loss journey, from 54kg to 34kg.

Childhood experiences of being called 'chubby' and a fondness for eating led to an initial weight of 54kg.

A habit of late-night ice cream consumption resulted in a weight gain to 54kg during middle school.

A change in diet and regular exercise, including following 'Billy's Boot Camp', initiated the weight loss process.

The importance of understanding the difference between muscle and fat weight during the weight loss journey.

A shift in eating habits to lighter and healthier options, including sweet potatoes and salads, contributed to a gradual weight loss.

Maintaining a weight of 47-48kg after one year with a balanced diet and regular exercise.

The psychological impact of receiving compliments on weight loss and the subsequent pride in achieving a slimmer figure.

Adapting eating habits in high school to include lighter lunches and maintaining a healthy dinner routine.

The unintended weight loss during the stressful period of college entrance exam preparation, dropping to 42kg.

The realization of the need to gain weight after reaching an all-time low of 34kg and the associated health issues.

The physical symptoms experienced at 34kg, including sensitivity, dysmenorrhea, low blood pressure, and hypoglycemia.

The change in personality and clothing choices as a result of significant weight loss.

The process of regaining weight healthily, focusing on increasing calorie intake and balancing macronutrients.

The importance of setting a realistic goal weight and the challenges faced while trying to gain weight after significant loss.

The current maintenance of a healthy weight at 42kg and the ongoing efforts to stay fit and healthy.

Transcripts

Hello, everyone! :)

Until now, I brought vlogs about my daily life.

But, today, I'm going to talk about my diet story.

Maybe you clicked this video after you saw this thumbnail!

This video is for who are losing weight,

who started to lose weight,

and especially

who don't know how to remain weight after diet.

Not all of you had same experience that I have experienced,

but I hope this video can help you plan a healthy diet.

* 54kg to 34kg (losing 20kg) *

When I was little, people around me said to me, "You are chubby."

Also, I really liked eating. :)

For example, when I met cousins, grandpa and grandma,

I hold two forks with two hands each,

even though I had strawberries already in my mouth.

When I was young, I didn't worry about my appearance that much.

But I could remember that adults said to me, "You have sturdy legs!",

or "I think you could be prettier if you lose weight a little bit!".

But.. Actually, I think I was not that fat.

I was a just little chubby kid.

Then, when I was in middle school, on my way home from academy,

I always ate an ice cream cone at Baskin Robbins at 10:00 PM.

(It should have always been a cone, not a cup.)

The type of ice cream I chose at that time was

always heavy ice cream with chocolate and nuts.

After eating for three months,

I gained weight from 50kg to 54kg.

At that time, I was 155cm as tall as I am now.

This picture is when I was 54kg.

You definitely feel fatter than I am now, right?

Then one day, I suddenly looked in the mirror,

I looked so dull and fat..!

So since then, I changed my dinner to diet menu.

For exercise, I watched diet videos and followed them,

or went out to walk for an hour, or did a jump rope for thousand times.

Have you heard of 'Billy's Boot Camp'?

It's a video of a foreign fitness trainer doing high-intensity exercises with his teammates.

Once you copy it, sweat drips from all over your body..!

Anyway, I followed that video but the weight didn't change so I sometimes cried.

Because at that time, I didn't know about how different muscles and fat weights were.

That time, I always ate breakfast,

ate lunch with friends at school,

and ate sweet potatoes and various salads as a dinner.

That made me lose weight slowly, and finally

after 1 year, I lost weight to 47-48kg.

After losing weight, people around me said

"You look good!", "You are slim!".

After listening those praises, I felt proud of me.

Also, I was glad I lost weight.

Until I was 2nd grade of high school, I remained that body.

That time, I changed my eating habits to be light and healthier than before.

I ate breakfast, lunch, and dinner.

For lunch, I ate almost same as other friends, but just ate 1/2 of rice.

Also, I ate snacks too, but not heavy.

For dinner, I ate same as my family or lesser some times.

Maybe it was because I had too much calories to use in studying,

I could remain that weight with that life style.

For exercise, I sometimes went to gym or went for a walk at Han River.

Then, in my third year of high school, I lost weight

because I was stressed out preparing for the college entrance exam.

So I was 42kg right after college entrance exam.

In my last year of high school, I ate simple dinner because of studying.

Also, I used to walk from academy to home for an hour to relieve stress.

Maybe that life style made me lose weight naturally.

I didn't get stress about my healthy life style that time.

I didn't overeat,

and I ate as healthy and fat-free food as possible.

If there was food I wanted to eat,

I enjoyed it to the point that I didn't feel bad.

I entered university at 42kg,

and I didn't mean to lose any more weight there.

But while keeping that life style after entering university,

and amount of activity increased,

I have lost my weight more..!

This picture was taken in 2015 when I was a freshman in college, and it was 41kg at that time.

I'm sure those of you who've been on a diet know this.

After losing weight, you gain weight again if you eat like before, right?

I never wanted to become fat again,

so I tried to remain life style healthy every time.

I ate morning and dinner not that heavy,

and ate lunch as same as other but with less rice.

I also ate snacks if I get hungry between meals, but not so heavy.

I exercised often, trying various kinds.

I tried flying yoga, gym exercise, and pilates.

If I had to meet friends, I ate other meals lighter than usual

because I eat more when with friends!

And I haven't made an appointment for two days in a row.

In other words, I tried hard to remain my body.

I thought this life style could remain my weight and health,

but strangely, I lost weight slowly and became 37-38kg.

I was afraid that my weight starts with '3', not '4'.

I suddenly realized, "I have to gain weight."

But on the same time, a little gain in weight made me feel bad for no reason.

What a double mind.. huh?

I think I should have changed that mind!

I have a better constitution for gaining weight in my lower body than in my upper body.

And the lower body swells easily.

At that time when I look at the mirror,

I didn't think I was 'that' thin

even if most of my friends and family worried about my thin body.

I just thought this body was exactly what I wanted.

Then, I lived alone near by university and lost more weight until 2018.

I weighed myself one day in 2018,

and the scale showed me '34kg'.

I was shocked and I realized something was wrong.

One day, I suddenly looked in the mirror

and I looked so weak and sick.

At that time, I ate simple breakfast,

3/4 of lunch compared to others,

nuts, protein bar, and fruits for snack,

and chicken breast, bread, sweet potato, pumpkins for dinner.

Actually, my parents said to me that I have to gain weight since I was 36kg.

I also thought I had to gain weight,

but it was not easy.

Eating habits and life style themselves were already changed for diet,

so it was more difficult to gain weight..!

I think some of you are similar to me,

and maybe some of you are planning to lose weight.

What I really want to say is..

"Make sure you set your target weight properly!"

Even though you think you have your own healthy life style,

think about it one more time if you are keep losing weight.

Think one more time if that habits are really proper,

if you can remain that life style forever.

If you are losing weight not on purpose,

than maybe your eating habit lacks something.

Then you should add something more than now.

I recommend you to set your weight goal before you plan to lose weight.

And.. don't be excited if you lose more weight than the goal..!

From now on, I will talk about what changes happened to me while I was 34kg.

I hope you don't go through this trial and error..! :)

1. I got very sensitive.

I was under a lot of stress even at the slightest thing.

I didn't show it at school,

but I was very annoyed with my family at home. (Reflecting..😭)

Also, I couldn't sleep well

because I was always nervous.

But I was more focused on my studies in that tension,

so I was aware of the seriousness.

I felt like I saved time by eating while studying at the same time.

So I sometimes ate a meal roughly while studying.

2. Dysmenorrhea

I think many women who are losing weight are having menstruation problem.

If body fat decreases below a certain level,

the hormones associated with menstruation are not properly produced.

If this phenomenon persists, it becomes mental stress.

Then, that stress makes body not to do regular menstruation cycle.

That's how the vicious cycle repeats.

Losing weight and fat can make you feel good,

but you must make sure that you maintain a normal body rhythm!

3. Low blood pressure, Hypoglycemia symptoms

My hands tremble and feel dizzy for no reason.

Sometimes, I felt my heart pounding.

Also, sometimes I had a cold sweat.

These are symptoms that I don't feel after I gained weight again!

It was a temporary symptom at the time, so I often ignored it.

Now that I think about it, I think I would have collapsed.

When physical symptoms appeared, I suddenly felt that I should gain weight.

But when the symptoms disappear, the mind disappears at some point.

Is there anyone who can agree? 😅

4. There is more food that I can't digest.

When I was young, I had a lot of appetite and ate almost all kinds of food.

But after losing weight, I couldn't digest meat and fried food.

As a result, the range of food choices has narrowed when eating out.

There were other changes, too.

My personality has changed more quiet,

and not excited to go out with people.

Also, when I was chubby, I chose clothes to hide my chubby body,

but when I was 34kg, I chose clothes to hide my thin body.

Not wearing short pants, skirts, and sleeveless shirt.

Only after experiencing these changes did I say,

"Oh, I really need to gain weight now.I thought, "That's what I thought.

In January 2019, I hit a minimum weight of 33.9 kg.

From then on, I gained weight to 39kg by August.

By the beginning of 2020, I became 42kg and currently maintaining it.

* How I gained weight *

First of all, who already lost weight successfully can be difficult to gain weight.

After diet, stomach already became small,

and you can be afraid of getting fat again.

So did I! :)

When you want to recover your weight, I recommend you to set your goal weight.

Just as you did when you planned to diet before!

I set 42kg as a goal because that was my last weight that my body rhythm was normal.

While gaining weight, I ate breakfast, lunch, and dinner without fail.

Also, I ate snacks everyday.

Even though I was not hungry between meals, I ate snacks.

Most people say that having full breakfast and lunch, and less dinner is good for health.

But I had less appetite at morning, and could eat more at dinner with comfortable mind.

So, I ate more calories at dinner than breakfast or lunch.

That was my style, and you should choose your own style rather than just copying it!

One sure thing is that you should increase the amount of calories you take.

Also, I ate much of carbohydrates and fats too.

I love bread and noodles, so that was easy for me.. haha

Of course, you should eat much of proteins too!

So that your weight recovers with adequate amount of fat and muscle, both.

I ate 300kcal for snack,

and ate plus 500kcal per day to amount that I ate before.

For example, if I ate 1300kcal before,

then I tried to eat at least 1800kcal when recovering weight.

For exercise, I really like pilates, so I went to pilates class 2-3times a week.

The way to gain weight can vary from person to person.

The way I did it was just an example! :)

Actually, for me as well, gaining weight again was not that easy.

At first, I ate more calories than before but my weight was same.

And sometimes, my face and tummy was swollen.

That changes made me depressed. :(

But as the body gradually adapted, the temporary edema disappeared.

Over time, the fat all over my body became evenly spread!

So, what I want to say is..

Don't worry! You are doing great!

Until now, I talked about my full diet story of losing weight, and gaining weight again.

What I'd like to emphasize is that..

even though you think you're having healthy life style but losing weight slowly,

then you should think again about that life style.

Also, if you are planning to diet, I recommend you to set the goal weight.

I'm remaining 42kg now,

and trying to be healthier.

So I'm going to gym on free time! :)

If you have watched my previous vlogs, then you can realize that most food I make are healthy and light.

I like those healthy food, but one goal is to eat various kinds of delicious food too!

My story ends here,

and see you on next video! Thank you! ❤️