Broadcaster An Sun-young shared tips for dieters in their 40s and 50s.
On the 18th, a video titled "4050 diet: if you do it like this, you will definitely fail" was uploaded to the "This is An Sun-young" channel.
That day An Sun-young said, "Don't people say you gain weight just from drinking water? Watch closely. What did you mix into the water? Actually, I'm a drinker, so except for the exact 100-day detox, I usually like to have one or two drinks almost every day as a companion to a meal. So much so that Baroga would say, 'Shall I bring you a glass of wine?' if I looked unhappy. Even so, the reason I can maintain this body is that besides water and the wine or other alcohols I like, I don't drink beverages. I don't touch carbonated drinks and I don't drink fruit juices because they're sugar," she said.
She said, "Do you gain weight from drinking only water? You must have been eating something like it was water. Drinking cola instead of water, drinking coffee instead of water and not sleeping. Look back at what you ate. There are people who keep something sweet in their mouths all day. That doesn't turn into fat when you're young, but if fasting periods are not maintained and the stomach works continuously, you get stressed and age together. But if eating habits, ingredients, diet and proper elimination are in place as basics, shouldn't you be healthy? Those who are still unhealthy are not breathing."
She continued, "Fat burning is not expelled through sweat but is expelled with carbon dioxide through breathing during strenuous exercise, right? 'I exercise 30 minutes every day,' some say, and a certain number of calories do burn. Body fat starts to burn after about 40 minutes when your breathing becomes labored; those extra five minutes are when weight comes off. When RPM rises and breathing becomes ragged, pick up one more dumbbell and run those extra five minutes — that removes fat. When blood circulates and supplies oxygen to the body, even just breathing properly during that frantic heartbeat will make you lose weight," she explained.
An Sun-young said, "Gaining weight means something in the body is broken. If you suddenly fast or starve or do a detox that consists of only one food or breaks nutritional balance, the body thinks, 'Something's wrong. Why isn't what was coming in coming in?' and like a phone in low-power mode, it uses less energy and tries to hold more fat. There are people who experience yo-yo effects. They struggle and spend 2 million won on treatments and lose 5 kilograms, take one photo and that evening eat beef intestines and rice and immediately regain the 5 kilograms. They're harming their bodies with bad diets," she pointed out.
She said, "The biggest rule of basic dieting is that if you suddenly stop eating, the body shifts to low-power mode and becomes a constitution that doesn't lose weight easily. It burns less fat. The first thing it will take away is protein, muscle. It's probably the muscle that has decreased, not body weight. Did your weight increase after you exercised while dieting? There's no reason to be stressed: 1 kilogram of muscle may be this size, but 1 kilogram of fat is larger. You need to look at overall body water, body mass, basal metabolic rate, muscle mass and body fat mass, not just weight. Did you starve yesterday, take laxatives and lose 3 kilograms? That's not loss of fat; it's water lost or something. When you're young, starving makes you lose weight easily. After your 40s, your biological rhythm slows; simply starving will result in 100% yo-yo. One meal and you'll gain more," she emphasized.
An Sun-young said, "It's not about starving but changing what you eat. Never reduce portion sizes. The way to lose weight without starving is to breathe well and do intense muscle workouts once or twice a week. If you have muscle mass, you can easily burn the calories you eat. That's basal metabolic rate. If aerobic exercise alone worked well in your 20s and 30s, from your 40s onward what you must do is not start with high intensity but build the fitness to withstand high-intensity muscle workouts," she advised.
She continued, "Not carbohydrates or simple sugars but a quality protein diet: beans, tofu, lean good cuts of meat, eggs. If you have lactose intolerance, lactose-free dairy that is easier to digest, fermented dairy. Surprisingly, for overweight people fruit is candy with vitamins. Fruit is carbohydrates and simple sugars. Don't eat it. Would a healthy person eating fruit...? It helps the body a lot. It's natural vitamin from nature. Eating fruit when the body is diseased and overweight is poison. It's candy. Also be sure to get about 20 grams of protein at each meal and do muscle exercises so that the protein doesn't just disappear but attaches to your body as muscle," she explained.
She added, "Make exercise a routine, not something you start and stop. These days there is so much quality content on YouTube that leads you through muscle exercises. There are no more excuses. Don't have time to go to the gym? Do it at home. You can do it. It's just an excuse. You can do it. You might do less because you don't feel well today, but don't not do it at all. Even if it's only two things, try lifting a dumbbell. If you don't have dumbbells at home, lift a 4 kilogram fabric softener bottle... use water bottles. While washing dishes, squeeze your glutes and raise and lower your heels. If you set your mind to it, you can exercise as much as you want. Surprisingly, even now I'm sitting and speaking while doing diaphragmatic breathing and burning fat," she said.
She singled out carbonated drinks as something you should never consume. She said, "I never drink carbonated drinks. Soda companies might sue me, but I consider them poison. Don't be fooled by 'sugar-free.' It's all sugar chunks. There are so many chemically made fake sweeteners. If I want something sweet, even if it's higher in calories, I'd rather eat honey. Good dark chocolate," adding, "Don't do things that are impossible to maintain for life. For example, 'I'll stop eating white sugar from today' — that's a diet failure. Because when you go out, they put sugar in Kimchi-jjigae. Kimchi has a lot of sugar. So I say just quit one thing. You can say, 'I'll stop drinking carbonated drinks from today.' Zero-calorie cola is no good either," she stressed.
She continued, "The biggest problem with Korea's diet is that calories are low. Because you basically eat fermented foods and have a culture of preserved vegetables, calories aren't high. The problem is excessive sodium. It's too salty. It stimulates the stomach a lot. What I changed was to part ways with the spoon. Eat all foods with chopsticks. You'll naturally stop drinking the broth. With chopsticks you eat only what's inside. If you crave very hot soup, try adding lemon juice to warm water and drink just one cup. The desire to eat broth disappears. If you really want something warm, I eat scorched brown rice with steamed egg. You sweat a lot and it feels like a cold goes away, but I didn't eat simple sugars or salty things that raise blood sugar. Change your habits like that," and she repeated, "Be sure to eat protein. The point here is not to eat a lot at once but to get 20 grams of protein at each meal."
[Photo] This is An Sun-young
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