Seo In-young says, "I lost weight to 46 kg, then gained 4 kg" ... Is a crash diet really okay? [Health Talk]

[Financial News] Singer Seo In-young opened up about the pressure of managing her weight ahead of a performance. Cutting meals drastically to reach a target weight may make it seem as if the number on the scale is dropping quickly, but it can also increase the risk of fatigue, muscle loss, binge eating, and rebound weight gain.
In a video released on the YouTube channel 'Seo In-young's Gaegwacheonseon' on the 15th, Seo said she has been "not eating much these days" ahead of a stage performance in August. She added, "I lost weight to 46 kg, then gained 4 kg," and spoke about feeling bloated and stressed.


Eating only certain foods or severely cutting meal portions to lose weight is difficult to maintain over time. Foods high in protein, such as eggs, can be useful in a diet plan, but relying on just one food can lead to deficiencies in vitamins, minerals, and dietary fiber.
When meal portions are cut sharply, weight may drop quickly at first. But in the process, not only body fat but also muscle and water can be lost. Once normal eating resumes, weight tends to come back easily, and stronger hunger can also lead to overeating.


During a diet, it is easy to confuse actual weight gain with bloating. Salty foods, lack of sleep, menstrual cycles, drinking alcohol, stress, and staying in one position for long periods can all cause water retention and make it seem as if weight has suddenly increased.
If weight changes by 1 to 2 kg over a day or two, it is often due to water shifts rather than fat gain. Cutting food even more at that point can make the body more sensitive. When energy intake is too low, fatigue and dizziness can occur, and exercise performance also declines.

Trying to lose weight quickly before a stage performance or outdoor event can also raise the risk of dehydration and electrolyte imbalance. During performances that involve heavy sweating, fluid loss can happen more easily. If you experience palpitations, muscle cramps, severe fatigue, or dizziness, you should check your physical condition before focusing on weight loss.
In particular, increasing exercise while already eating less puts even more strain on the body. Rather than trying to drive the number on the scale down quickly, it is more important to maintain meals and hydration that can support your condition on the day of the performance.

The Centers for Disease Control and Prevention (CDC) in the United States advises that gradual weight loss of about 1 to 2 pounds, or roughly 0.5 to 1 kg, per week is better for long-term maintenance. Mayo Clinic also explains that fad diets that exclude certain food groups or promise rapid weight loss should be approached with caution.
To lose weight in a healthy way, reducing meal portions alone is not enough. It is better to get enough protein and dietary fiber, along with vegetables, whole grains, fruit, and healthy fats. Combining strength training with aerobic exercise can help reduce muscle loss and support weight maintenance.

Looking only at the number on the scale can also be risky. Even if the same 1 kg is gained, its meaning differs depending on whether it comes from fat, water, or muscle changes. Along with weight changes, it is important to consider waist size, fatigue, sleep quality, and whether exercise can be sustained.
Extreme dieting may seem effective in the short term, but it is hard to keep up. When the body feels bloated or weight seems to have returned, it is safer to check sodium intake, sleep, hydration, and exercise levels first rather than simply starving yourself.

hsg@fnnews.com Han Seung-gon Reporter