After a long family world trip, I gained 5kg! We've compiled the reasons for repeated diet failures and a simple method for a 40-year-old dad to lose and maintain weight without any special equipment.
Why You Fail at Diets
'Effective diet methods', 'diet success stories', and 'restaurants that help you lose weight' are very important keywords that people who are determined to diet search for countless times.
So that's why There are many people who reveal methods and tips, but why do most of them fail?
✅ If you only focus on exercise : If you think, 'I'm not confident about my diet,' and try to lose weight only through exercise without controlling your diet, it will be very difficult to lose weight.
✅ Strange diets floating around the internet : Extreme attempts at starvation or fasting can have a very negative effect on dieting and result in the yo-yo effect.
✅ Fast weight loss : Anyone can set short-term goals and lose weight quickly through extreme dieting. However, sustaining it is even more difficult than losing weight.
Top 3 Most Effective Diet Methods
1️⃣ High-protein, low-carb diet
- Increasing protein intake can help you reduce body fat while maintaining muscle mass. there is.
- Example) Chicken breast, eggs, salmon, tofu, etc.
- Reduce your intake of carbohydrates (flour, rice, etc.), but do not stop eating them (e.g., sweet potatoes, brown rice recommended).
2️⃣ Walk and do strength training for at least 30 minutes every day
- Representative aerobic exercises include jogging and brisk walking, and Combine strength training with squats and push-upsMust do
- Combining strength training with exercise is a great way to prevent the yo-yo effect by increasing your basal metabolic rate.
📌 Home training video recommendations: Get both cardio and strength training with our home workout videos!
3️⃣ Drink more than 2L of water per day
- Drinking enough water plays a very important role in increasing metabolism.
- Creates a synergistic effect by eliminating waste products from the body
- A glass of lukewarm lemon water is recommended in the morning (effective for dieting)
How to succeed and maintain a diet
Maintaining that weight is more difficult than successfully dieting. So how do you successfully maintain that weight after dieting?
✅ Habitual eating: Never eat until you feel full
✅ Maintain a habit of exercising enough to sweat at least 3 times a week
✅ Reduce junk food such as sweets, carbonated drinks, and flour and eat healthy snacks (e.g. nuts, dark chocolate, tofu, etc.)
All About Diet Q&A
Q. How many meals a day should I eat when dieting?
A. Of course, it varies depending on each individual's lifestyle and constitution, but generally, eating three balanced meals a day or eating smaller portions 5-6 times a day are both effective.
More important than how many meals you eat is portion control and eating nutritious meals.
Q. Do diet supplements really work?
A. Some supplements may help you lose weight.
However, since you can't rely on diet supplements for your entire life, it's difficult to see much effect from diet supplements without exercise and diet control.
- The best way is to carefully check the ingredients and consult with an expert before consuming it.
- There are fat burners, protein shakes, and appetite suppressants, but not all of them are effective.
📌 Recommended Products: Top 5 Popular Diet Supplements for 2025
Q. Is there a way to lose belly fat quickly?
A. It's impossible to lose weight in just one area. However, there are exercises that can help reduce overall fat.
- Avoid sugar and refined carbohydrates
- Increase your intake of protein and dietary fiber (chicken breast, vegetables, eggs, etc.)
- Increase your fat burning effectiveness by consistently increasing your high-intensity interval training.
📌 Recommended Video: Home workout video to lose belly fat in 5 minutes
Q. When I'm dieting, there comes a point when I don't lose weight. Is there a reason for this?
A. This is called a diet plateau.
This happens as your body adjusts to your new weight, but here are some ways to help you overcome a diet plateau:
- Get enough sleep and manage stress (lack of sleep and stress interfere with fat breakdown)
- Check your accurate calorie intake (hidden calories in sauces or drinks will result in excess calories consumed)
- Change the intensity of your exercise (increase the intensity or change the type of exercise)
Q. I get really hungry late at night. Are there any foods I can eat late at night?
A. While there are foods that are acceptable to eat late at night, I strongly recommend avoiding carbohydrates that are difficult to digest. Instead, I recommend light snacks like the ones below.
- Banana + Peanut Butter (a sleep-inducing combination)
- Recommended protein snacks such as chicken breast and tofu
- Greek yogurt and nuts
Realistic conclusion on losing 5kg
Dieting is more like a marathon that requires you to make it a habit over a long period of time to succeed, rather than a 100-meter dash that you can only do in a short period of time.
That means it's not easy. Start your healthy diet today with a healthy diet and moderate exercise!
