Summer Diet,
10 Ways to Succeed
Hello! I am Dr. Jiyeon Hong, Director of Yon Oriental Clinic.
As summer truly begins, clothes are becoming thinner and shorter, making this a time when interest in dieting naturally peaks.
During consultations, many people share the same common concerns:
"I lose weight well at first, but then I hit a plateau and fall back to where I started."
"I reached my target weight, but the yo-yo effect came back so quickly."
"The dieting process is too exhausting, and it feels burdensome to meet with friends."
You are right. Especially these days, when there is so much delicious food, it is genuinely difficult to control your diet. Therefore, to provide at least some help to those on a diet, I have compiled 10 tips for success.
10 Key Points for
Dietary Success
Follow the food order
Consume in the order of vegetables and fiber → protein and fats → carbohydrates and sugars. This sequence helps smooth out blood glucose spikes, preventing obesity, diabetes, and various diseases caused by excessive insulin secretion.
Chew thoroughly and eat slowly
Eating slowly by chewing thoroughly reduces the burden on your stomach and post-meal fatigue. It also allows 'leptin,' the satiety hormone that is secreted 20 minutes after eating, to function properly, helping to prevent overeating.
Commit for at least 3 months
Dieting is a period for correcting your eating and lifestyle habits into healthier ones. To ensure your body doesn't revert to its old familiar state and fully adapts to new habits, you need to maintain them consistently for at least 3 months.
Finish dinner before 8 PM
If possible, try to finish your dinner before 8 PM. Eating late at night not only hinders your diet but can also cause gastroesophageal reflux disease and disrupt high-quality sleep.
Incorporate exercise
Start with a light walk and aim to reach 10,000 steps a day. If your knees are healthy, running or doing 3-minute squats and lunges while brushing your teeth to strengthen your quadriceps are also excellent methods.
Take it one day at a time
Don't be swayed by the compensation mentality for tomorrow. Focus on completing today's checklist; once you add these days together, they become a week, then a month, and eventually, you will reach your goal.
Ensure high-quality sleep
Lack of sleep not only slows down your body's metabolic rate but also negatively affects the hormones that control appetite. This is why it is easier to gain weight when you stay up all night and feel tired.
Let others know you are dieting
It is easy to give up if you are dieting quietly on your own. If you actively share your goal, you can get consideration from friends regarding meal adjustments or information sharing, and you might even find a partner to gain positive synergy.
Approach it with desperation
As you age, your metabolic rate drops and abdominal fat accumulates more easily, making it harder to lose weight next year. The best time to diet is right now! Approach it with a "burn the bridges" mindset.
Double the effort during a plateau!
To break through the plateau everyone experiences, you must work twice as hard as usual. Increasing your exercise and diet control, monitoring your bowel movements, and incorporating a detox during this period can be a huge help.
"I hope you follow these 10 tips
and succeed in your diet!"
If you feel like you absolutely cannot do it alone, contact Yon Oriental Clinic right away!
If you just follow the guidance I provide,
I will personally manage your progress closely and support you firmly to ensure you succeed.