-14kg 감량한 루나문의 다이어트 이야기 -14kg DIET │ 살빼기 철칙 방법 │ 다이어트 결심 이유 (eng sub)

Summary

The speaker shares their journey with weight struggles since childhood, influenced by a sedentary lifestyle and love for sugary foods. They recount their experiences with dieting, including a significant weight loss period in Seoul and subsequent regain upon returning home. The speaker emphasizes the importance of habit formation over strict diets, advocating for small, sustainable changes like mindful eating, portion control, and late-night eating avoidance. They also discuss the role of physical activity and diet supplements in their weight loss journey, ultimately advising on creating long-term, healthy habits for gradual and healthy weight management.

Takeaways

• 🎮 Early addiction to computer games led to a sedentary lifestyle and weight gain.
• 🍰 A diet high in sugary foods contributed to weight issues.
• 🏋️‍♀️ Weight fluctuations were common, with significant weight loss experienced while living in Seoul.
• 🏡 Returning to hometown comfort led to reaching the heaviest weight ever.
• 🐧 Being called 'Penguin' by family highlighted the impact of weight on personal identity.
• 👵 The term 'Ajumma' due to appearance prompted the need for a weight loss journey.
• 🌟 External judgments affected self-confidence and body image.
• 🥗 A simple and sustainable approach to diet and lifestyle changes was more effective than a strict diet plan.
• 🥦 Vegetables were a low-calorie staple, but indulgent foods were still part of the diet in moderation.
• 🕢 Establishing a habit of not eating after 7 pm helped control weight.
• 🚶‍♀️ Regular walking, aiming for 15,000 steps a day, was a key component of the weight loss strategy.
• 💊 Diet supplements were used sparingly as a motivational boost rather than a weight loss dependency.

Q & A

What was the speaker's weight progression from primary school to university?

The speaker's weight was 52kg in primary school, 54kg in middle school, 58kg in secondary school, and exceeded 60kg for the first time in their life after returning to their hometown from Seoul.

Why did the speaker become addicted to computer games during their childhood?

The speaker became addicted to computer games because their dad brought a computer home, and they started spending more time playing games indoors instead of playing with friends outside.

What was the speaker's diet like during their weight gain periods?

The speaker's diet during their weight gain periods included a lot of sugary food, and they often ate until they were very full.

Why did the speaker decide to lose weight?

The speaker decided to lose weight because they were often mistaken for being older and called an 'Ajumma' when they were fat, which affected their confidence.

What was the nickname given to the speaker by their family due to their weight?

The speaker's family gave them the nickname 'Penguin' due to their weight.

What was the speaker's approach to dieting and how did it differ from a perfect diet plan?

The speaker's approach to dieting was to make small, sustainable changes in habits rather than following a perfect diet plan. They emphasized that habits make the body.

How did the speaker control their portions while dieting?

The speaker controlled their portions by stopping eating when they felt slightly full and using paper cups to measure food portions.

What was the speaker's strategy for dealing with the fear of not being able to eat certain foods in the future?

The speaker used mind control by telling themselves they could eat the foods they liked later on, even if they didn't eat them at the moment.

What was the speaker's habit regarding meal times that they maintained for weight control?

The speaker maintained the habit of not eating after 7pm, which helped them control their weight.

How did the speaker track their progress while dieting?

The speaker tracked their progress by taking pictures while wearing the same clothes and recording their weight loss journey.

What was the speaker's exercise routine and how did it contribute to their weight loss?

The speaker's exercise routine involved walking at least 15,000 steps five times a week. They did not do other exercises but prioritized their health.

How did the speaker use diet supplements in their weight loss journey?

The speaker used diet supplements like 'Hollywood 48 hours' occasionally, around once a month, as a motivational boost to help them continue losing weight.

What advice does the speaker give for those who are starting a weight loss plan?

The speaker advises starting with small habits and gradually making bigger changes, planning a diet that can be sustained in the long term, and not aiming for sudden weight loss.

Outlines

00:00

🍔 Weight Struggles and Diet Journey

The speaker shares their lifelong struggle with being overweight, starting from childhood. They recount how computer games and a love for sugary foods contributed to their weight gain. Despite attempts at dieting and losing weight while living in Seoul, they faced challenges maintaining it upon returning home. The speaker's family even nicknamed them 'Penguin' due to their weight. They emphasize that societal judgments and the desire to avoid being mistaken for an 'Ajumma' motivate their dieting efforts. The speaker also discusses the importance of confidence and the impact of others' views on self-esteem, highlighting their personal experiences with body shaming.

Keywords

💡Chubby

Chubby refers to a person who is somewhat overweight but not excessively so. In the context of the video, the speaker describes their childhood and adolescence as being chubby, which sets the stage for their journey towards weight management. The term is used to convey a sense of relatability and to introduce the theme of body image and health.

💡Addiction

Addiction, in this context, refers to a compulsive or uncontrollable habit, often associated with negative consequences. The speaker mentions becoming addicted to computer games, which led to a sedentary lifestyle and contributed to their weight gain. This keyword is crucial as it highlights the impact of lifestyle choices on health.

💡Dieting

Dieting is the practice of eating food in a regulated and controlled way, often to reduce body weight. The speaker discusses various attempts at dieting throughout their life, emphasizing the fluctuating nature of weight loss and the challenges faced. This term is central to the video's theme of health and body image.

💡Habit

A habit is a routine of behavior that is repeated regularly and tends to occur subconsciously. The video emphasizes the importance of forming good habits for long-term weight management. The speaker suggests that making small, sustainable changes to habits is more effective than drastic, short-term diets.

💡Mind Control

Mind control, in the context of the video, refers to the mental strategies used to manage cravings and emotional eating. The speaker mentions the importance of telling oneself that they can eat their favorite foods later, which helps in portion control and resisting immediate temptations.

💡Portion Control

Portion control is the practice of eating smaller amounts of food to reduce overall calorie intake. The speaker advises against eating until very full and suggests using paper cups to measure portions. This concept is integral to the video's message about managing weight through mindful eating.

💡Exercise

Exercise is physical activity that is planned, structured, and repetitive with the aim of improving or maintaining physical fitness. The speaker mentions walking as their primary form of exercise, emphasizing that while it may not lead to rapid weight loss, it is essential for overall health.

💡Diet Supplements

Diet supplements are products taken in addition to regular food to help with weight management. The speaker mentions using 'Hollywood 48 hours' as a supplement to boost weight loss efforts. This keyword introduces the topic of辅助手段 in weight management, though the speaker cautions against relying solely on them.

💡Progress Tracking

Progress tracking involves monitoring one's progress towards a goal, in this case, weight loss. The speaker suggests taking pictures in the same clothes to visually record changes. This practice helps in maintaining motivation and provides a tangible record of the journey.

💡Sustainable

Sustainable refers to something that can be maintained or continued over time without causing harm or being depleted. The video's message emphasizes the importance of creating sustainable habits for long-term health and weight management, rather than seeking quick fixes.

💡Body Image

Body image is a person's perception of their own body, which can influence self-esteem and behavior. The speaker's experiences with being called an 'Ajuma' and feeling self-conscious about their appearance illustrate the video's underlying theme of the impact of societal standards on personal well-being.

Highlights

Individual has been battling weight issues since childhood due to a sedentary lifestyle and love for sugary foods.

The introduction of a computer at home intensified gaming addiction, further reducing physical activity.

Weight progressively increased from 52kg in primary school to 58kg in secondary school.

Dieting attempts in university were inconsistent, leading to fluctuating weight.

Living in Seoul resulted in significant weight loss, but returning home led to regaining weight.

Reached the heaviest weight in life, exceeding 60kg, earning the nickname 'Penguin'.

Dieting is motivated by societal perceptions and being mistaken for an 'Ajumma' due to a mature appearance.

Confidence is affected by others' views, leading to a desire to cover up physical appearance.

Lost 14kg through a combination of diet and lifestyle changes over six months.

Emphasizes the importance of small, sustainable habit changes over a perfect diet plan.

Advocates for eating vegetables freely and stopping eating when slightly full to control portions.

Mindful eating involves putting down utensils when not completely hungry and using paper cups for portion control.

Mental strategies, such as reminding oneself that food will be available later, are crucial for weight management.

Establishing a habit of not eating after 7 pm can aid in weight control.

Visual progress tracking through photos can be motivating but should not be done too frequently.

Walking 15,000 steps at least five times a week is a key component of the weight loss journey.

Diet supplements can serve as a motivational boost but should not be relied upon for weight loss.

A gradual, sustainable approach to weight loss is recommended over drastic measures.

Weight loss should be a natural outcome of healthy habits, not a goal in itself.

Encourages a realistic and healthy perspective on weight management, focusing on long-term lifestyle changes.

Transcripts

Since young, I have been chubby.

When I was in primary 3, my dad brought a computer home.

Since then, instead of playing with my friends outside

I became addicted in playing computer games.

When I was in primary school, I was 52kg.

In middle school, I was 54kg and then 58kg in secondary school.

Plus, I was l eating sugary food as a living.

It's not true that I didn't try dieting when I started university.

I tried a lot and my weight were fluctuating.

I lost a lot of weight when I lived in Seoul.

But, when I went back to my home town and lived comfortably...

I became the heaviest I have ever been.

I exceeded 60kg for the first time in my life.

My family even gave me a nickname and called me Penguin.

The reason I diet is because everyone calls me an Ajumma when I'm fat.

Since young, because I look mature, I often get mistaken for being older than I am.

You can say I could just be confident.

Of course, I tried to be confident but...

the views and judgement from other people did not change.

How can a human ignore all those and remain confident when you have feelings?

I always feel like people are looking at my butt and my confidence went down.

I always lowered my backpack to cover my butt.

Like the photo, I was wearing a male padded jacket and it was tightly packed.

So I lost 14kg.

You may think I have a body type that loses weight easily, but...

it took me 6 months of hard work to achieve it.

How did I do it? Let's talk about that now.

My method is very simple.

Instead of a perfect diet plan...

it's more effective to make a small change in habit and make it last for a long time.

Just remember one thing.

Habits makes your body.

2.

I never ate until I am very full.

I ate as much vegetables that I wanted, which are very low in calories.

However, it's hard to completely stop eating pizza, snacks, hamburger and chicken for long.

So, in my diet I still ate those foods.

Instead, when you feel slightly full, you have to put down your spoon and fork.

If it's hard to control your portions, place them in paper cups.

Just remember to eat until you're not hungry anymore instead of being too full.

For me, when I don't have a lot of money, I eat a lot and gain weight.

Because, I thought I won't be able to eat them in the future.

So I ate as much as I could.

I would eat my neighbour's food.

Also because I'm afraid I can't eat later on, I ended up eating a lot.

Mind control is important.

Telling yourself you could eat it later on even if it's not now.

3.

I don't eat after 7pm.

After maintaining this habit for 6 months, whenever I ate after 7pm, I would feel bad.

Is it just me?

But seriously, just changing this one habit can help you control your weight.

4.

Take pictures while wearing the same clothes and record your progress.

But don't do it too often.

5.

Every week, at least five times, I walked at least 15 000 steps in a day.

I didn't do other exercises.

With just exercise, it's hard to lose weight.

I just prioritise my health.

6.

Use diet supplements accordingly.

I'm not saying to rely on diet supplements.

I drank 'Hollywood 48 hours'(Diet drink), around once a month.

I lost around 1.5kg

But they returned after I ate some food.

The diet drink was like my cheerleader.

For two weeks, sometimes I don't lose any weight..

it helped me lose 1.5kg

this helped me continue on losing weight.

Diet is really nothing much.

If you don't wish for a super thin body like a model or a perfect fit and toned body

There's no need to come up with a perfect diet plan.

Also, you won't wear some smaller sized clothes and then plan to gain back the weight.

Not a lot of people would think this way and start dieting right?

So, when starting a plan, plan one that you can last forever.

And then, naturally, using your new habits, do your diet slowly without pressure.

I also didn't start all the steps in one day.

I started with small habits then move on to making bigger changes.

It may take long, but a sudden weight lost may not be good for your skin's elasticity.

It's normal to lose around 1-2kg a month.

So, everyone, take care of your weight this Winter then we can wear pretty swimsuits and rash guards this Summer!