Dieting is one of the biggest concerns for students after the college entrance exam. Some try to lose weight quickly by starving themselves indiscriminately, but this is harmful to health. Here is how to lose weight healthily and properly.

 

◇Changing Daily Routines

The first thing to do for dieting is to change your lifestyle patterns. Students preparing for exams have disrupted their physical rhythms due to habits of studying late into the night and a lack of sleep and exercise.

When sleep is insufficient, hormones that increase the desire for greasy foods become active, leading to unconsciously consuming excessive calories. Experts say that developing a habit of getting 8 hours of quality sleep and eating meals at regular times helps create an optimal state for weight loss.

 

Reducing 'concession stand food'

The foods that examinees commonly encounter while studying are "convenience store foods." On days when they dislike eating school meals, they tend to look for instant foods at school convenience stores or similar places. Many also drink carbonated beverages, sweet milk, or coffee alongside these foods. Since they often need to adjust their schedules for study rooms or cram schools, it is also common to fill up with easy-to-eat items like hamburgers or tteokbokki. However, these foods are high in calories but lack essential nutrients, which can lead to the accumulation of body fat. For the time being, try to avoid convenience store and school store foods and maintain a balanced diet with approximately 60% protein, 20% carbohydrates, and 20% fats.

 

◇Avoid excessive dieting

There are many students who choose to "starve" themselves, claiming they want to lose weight quickly. However, this is the worst form of dieting in the long run. It actually makes the body more prone to fat accumulation and increases the risk of binge eating afterward, hindering weight loss. It also tends to weaken the immune system. When immunity drops, it can lead to illnesses caused by external viruses like colds or autoimmune diseases where the immune system fails to function properly, so caution is necessary.

To diet healthily and effectively, it is recommended to consume a balanced intake of the five major nutrients at every meal while reducing the total daily calorie intake by about 500 calories. According to the Korean Obesity Society, eating just 500 calories less per day can result in a weight loss of approximately 0.5 kg per week. 500 calories is equivalent to one and a half bowls of rice. You can achieve this by eating half a bowl less at each meal. The choice of foods is also important. Foods with a high glycemic index quickly raise blood sugar levels and lead to rapid feelings of hunger, which is not beneficial for dieting. Typical low glycemic index foods include brown rice (56), tofu (42), spinach (15), eggs (30), and tomatoes (30).

 

◇Ensure adequate hydration

Drinking enough water is fundamental to dieting. When the body's water content is insufficient, the kidneys' ability to eliminate toxins decreases. When toxins accumulate in the body, liver function naturally declines as well. The liver is an organ that aids in the metabolism of proteins, carbohydrates, and fats absorbed from food. When liver function deteriorates, metabolic problems occur, ultimately reducing the effectiveness of dieting. Drinking enough water facilitates the removal of waste products, improving the function of bodily organs and increasing diet efficiency. Moreover, water itself consumes calories during digestion. Drinking water before meals fills the stomach, naturally reducing the amount of food consumed. According to a study by Virginia Tech, people who drank two cups of water 20 minutes before a meal lost about 2 kg more than those who did not.

 

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Extreme dieting is a no-no~

Hydration is always important beyond just dieting.

I think enough is the basic.

 

Your mind may become relaxed.

You shouldn't keep hanging around the snack bar.