健康管理9分で読める
Wegovy results: 14.9% over 68 weeks
Wegovy averaged 14.9% weight loss over 68 weeks in STEP 1. The side effects people actually report, and what happens after you stop.
ダイエットガイド
なぜ減らないのか、何から変えるのか
87件のガイド
健康管理6分で読める
Saxenda results: about 8% over 56 weeks
Saxenda averaged about 8% weight loss over 56 weeks, the smallest of the three. How the daily injection compares with weekly Wegovy and Mounjaro.
健康管理7分で読める
Mounjaro results: 20.9% over 72 weeks
Mounjaro averaged 20.9% weight loss over 72 weeks, the largest reported so far. Why hitting GLP-1 and GIP together changes the numbers.
健康管理7分で読める
Wegovy vs Saxenda vs Mounjaro: 8% to 20.9%
Saxenda 8%, Wegovy 14.9%, Mounjaro 20.9%. The three drugs side by side, with dosing schedules and the side effects they share.
ダイエット8分で読める
Calorie deficit: 7,700kcal is one kilo of fat
A 300–500kcal daily deficit takes off 0.3–0.5kg a week. How to work out your BMR, and the floor you should not go below.
栄養7分で読める
Protein when dieting: 1.2–1.6g per kg
Dieting needs 1.2–1.6g of protein per kg of body weight, or 84–112g a day at 70kg. Where to get it, split across meals.
ダイエット9分で読める
Intermittent fasting 16:8: 0.25–0.75kg a week
A 16:8 window averages 0.25–0.75kg a week. How to build up from a 12-hour fast over three weeks, and where 5:2 differs.
運動6分で読める
Exercise calories burned: jump rope 750–1,000 an hour
Ten exercises ranked by calories burned per hour at 70kg, from jump rope at 750–1,000kcal down to weight training at 250–400kcal.
生活習慣7分で読める
Sleeping less means eating 385kcal more a day
People on 5.5 hours ate 385kcal more a day than those on 8.5, about 1.5kg over a month. Short sleep also carries 55% higher obesity risk.
ダイエット8分で読める
7 diet mistakes: 80% regain within a year
About 80% of people who start a diet are back at their old weight within a year. The seven mistakes behind it, and what to do instead.
栄養10分で読める
Meal prep: 400–500kcal a box, 2–3 hours on Sunday
Two or three hours on Sunday covers the week. How to build a 400–500kcal box, and how long each part keeps.
生活習慣5分で読める
Water and weight loss: 500ml lifts metabolism 10–30%
Half a litre of water raises metabolism 10–30% for 30 minutes. Daily need is 30ml per kg of body weight, or 2.1L at 70kg.
栄養7分で読める
Carbs while dieting: 40–50% of calories
Carbs are not the enemy: 40–50% of total calories works while dieting. Your brain alone runs on about 120g of glucose a day.
生活習慣8分で読める
Emotional hunger vs real hunger: 20 minutes tells you
Emotional hunger fades within about 20 minutes; physical hunger does not. How to tell them apart, and what sets each one off.
運動7分で読める
Raising your BMR: 1kg of muscle burns 13kcal a day
BMR is 60–75% of what you burn in a day. Each kilo of muscle adds 13kcal, and eating under 1,000kcal can drop it by 20–30%.
ダイエット6分で読める
Weight-loss plateau: it is not one until two weeks
A plateau means two weeks with no change; one week of movement is water. What causes it, and how a refeed day at 30–50% more carbs fits in.
栄養5分で読める
Diet snacks from 30 to 200kcal
Snacks from a 30kcal cucumber to a 200kcal protein bar, with the times they work best — 3-4pm is peak hunger.
運動7分で読める
Strength training burns for 24–48 hours afterward
Lifting keeps burning calories for 24–48 hours after the session. Five beginner lifts, and why 2–3 sessions a week is the starting point.
栄養8分で読める
Sugar addiction: a 7-day taper to the 25g limit
The WHO caps added sugar at 25g a day; most people eat 70–100g. A seven-day order for cutting back, and what replaces the sweetness.
運動6分で読める
Walking to lose weight: 10,000 steps is 300–400kcal
Ten thousand steps burns 300–400kcal, about 1kg a month if you hit it daily. Pace, posture, and interval walking that adds 20–30%.
生活習慣6分で読める
Late-night eating: stop 2–3 hours before bed
What puts weight on is the total, not the clock. Stop eating 2–3 hours before bed, and settle hunger with warm milk at about 120kcal.
栄養6分で読める
Daily fiber target vs the 15g people actually eat
Men need 25–38g of fiber a day and women 21–25g, but average intake is under 15g. Which foods close the gap fastest.
ダイエット6分で読める
Portion control: a smaller plate cuts 22%
Switching to a smaller plate cuts intake by about 22% on average, and your hand measures a serving without a scale.
栄養7分で読める
Cooking methods: 165kcal boiled vs 270kcal fried
The same 100g of chicken breast is 165kcal boiled and 270kcal fried. Changing how you cook can save 300kcal a day.
ダイエット8分で読める
Eating out: one meal runs 800–1,500kcal
A restaurant meal averages 800–1,500kcal. What to order by cuisine, and the dishes that clear 1,000kcal on their own.
生活習慣7分で読める
Stress and belly fat: a 30-minute walk lowers cortisol
Sustained stress keeps cortisol high and sends fat to the abdomen. A 30-minute walk, 7–9 hours of sleep, and 4–7–8 breathing bring it down.
栄養6分で読める
Alcohol calories: 400kcal in a bottle of soju
Alcohol carries 7kcal per gram, and a 360ml bottle of soju is about 400kcal. Calories by drink, plus how to drink with less damage.
運動6分で読める
Body fat percentage: 10–20% for men, 18–28% for women
Healthy body fat runs 10–20% for men and 18–28% for women. Why the same weight looks different, and how to shift the ratio.
栄養6分で読める
Do you have to eat breakfast?
Breakfast works either way. What you gain by eating it, what you gain by skipping it, and how to pick the side that fits you.
生活習慣5分で読める
Diet apps: people who log lose twice as much
Logging food roughly doubles the weight people lose. The apps worth using for food, training, and habits, plus the gear that earns its space.
生活習慣7分で読める
Mindful eating: give one meal 20 minutes
Mindful eating means the screen off and attention on the food. Thirty chews a bite and 20 minutes a meal leave you full on less.
生活習慣6分で読める
Diet motivation fades in 2–4 weeks
Motivation cools after 2–4 weeks, so build a system instead. Small goals, a fixed routine, and counting 80% adherence as a win.
運動8分で読める
A 20-minute home workout: burpees burn 200kcal
No equipment, one mat. Burpees run about 200kcal in 20 minutes, and a 20-seconds-on, 10-seconds-off format adds over 30%.
健康管理8分で読める
Lowering blood sugar: keep fasting glucose under 100
Fasting glucose of 100–125mg/dL is prediabetes, and 126mg/dL is diabetes. Changing the order you eat in flattens the spike after meals.
健康管理7分で読める
Foods that lower LDL cholesterol by 5–10%
25–30g of fiber a day can lower LDL by 5–10%, and losing 5kg drops it about 8%. What to eat, what to cut, and the numbers to aim for.
健康管理7分で読める
The DASH diet lowers systolic pressure 8–14mmHg
DASH lowers systolic blood pressure by 8–14mmHg without medication. Sodium intake in Korea averages 3,500mg a day, 1.7× the WHO limit.
健康管理8分で読める
Probiotics vs prebiotics: 70% of immunity is in the gut
Probiotics are the good bacteria; prebiotics are what feed them. 70% of your immune system sits in the gut, home to 100 trillion microbes.
生活習慣7分で読める
Office worker meals: packing lunch cuts calories 30%
A packed lunch cuts calories by 30% and cost by half. Five-minute breakfasts, lunch swaps, and how to get through work dinners and overtime.
健康管理8分で読める
Health after 40: metabolism drops about 5% a decade
After 40, basal metabolism falls about 5% per decade and muscle about 1% a year. What to change in diet, training, and screening.
健康管理8分で読める
Women's hormones and food: cycle, pregnancy, menopause
What to eat for hormone balance changes with the menstrual cycle, pregnancy, and menopause. The nutrients that matter in each phase.
健康管理7分で読める
Osteoporosis: one in three women over 50 has it
One in three women over 50 has osteoporosis, and one-year mortality after a hip fracture is about 20%. What protects bone and joints.
栄養9分で読める
Vitamin and mineral deficiency signs
Low iron shows as fatigue and pallor, low vitamin D as bone pain and weakness. The signs for each, and the foods that fix them.
栄養7分で読める
Omega-3: 2,600mg in 100g of mackerel
Mackerel carries about 2,600mg of omega-3 per 100g. Twice a week covers the 250–500mg EPA+DHA recommendation.
栄養7分で読める
10 antioxidant foods, plus 20× curcumin absorption
Ten antioxidant foods from blueberries to turmeric. Black pepper raises curcumin absorption 20-fold, and other ways to absorb more.
栄養6分で読める
Cutting sodium from 3,500mg to 2,000mg a day
Korean sodium intake averages 3,500mg a day, 1.7× the WHO limit of 2,000mg. One pack of instant noodles alone is 1,800mg.
食品情報7分で読める
Superfoods: acai is 10× the price of blueberries
Superfood is a marketing label, not a medical one. Acai costs ten times what blueberries do with barely different antioxidants, and cheaper swaps work.
食品情報6分で読める
Nutrition labels: sugar under 25g, sodium under 300mg
Start with the serving size. Sugar under 25g a day, sodium under 300mg a serving, and on the % column 5 is low while 15 is high.
食品情報7分で読める
Seasonal food: 30–50% cheaper, twice the vitamin C
In-season tomatoes carry twice the vitamin C of out-of-season ones, and seasonal produce runs 30–50% cheaper. What comes when, and how to store it.
食品情報8分で読める
Low-calorie snacks: six recipes at 100–200kcal
Six snacks you can make at home, all 100–200kcal with at least 5g of protein. The Greek yogurt parfait is 150kcal and 12g.
健康管理8分で読める
Visceral fat: down 5–7% in three months
150 minutes of moderate cardio a week cut visceral fat 5–7% over three months. A waist over 90cm for men or 85cm for women is the warning line.
健康管理7分で読める
Metabolism myths: it barely changes from 20 to 60
Metabolism stays nearly flat between ages 20 and 60, and 1kg of muscle burns about 13kcal a day against 4.5kcal for fat. Seven myths against the data.
健康管理9分で読める
Gut microbiome and weight: 30 plants, 30g of fiber
100 trillion gut microbes change how many calories you absorb. Aim for 30+ plant foods a week and 30g of fiber a day.
健康管理10分で読める
Diet hormones: poor sleep raises ghrelin 28%
Short sleep raises the hunger hormone ghrelin 28% and cortisol 45%. Leptin, insulin, and thyroid round out the hormones that set your weight.
生活習慣8分で読める
Stress bingeing: 75% of adults do it
Emotional eating reaches 75% of adults. How to break the eat-regret-eat loop with a HALT check, the five-minute rule, and less self-blame.
栄養8分で読める
A 21-day sugar detox, day by day
Taste shifts over 21 days. Headaches on days 1–3, peak cravings on days 4–7, and a new habit by day 21.
運動7分で読める
A 15-minute walk after eating cuts spikes 40%
Fifteen minutes of walking after a meal cuts the blood-sugar spike by 40%, and 7,000 steps a day lowers heart disease risk by 50%.
ダイエット8分で読める
Diet breaks and refeed days: seven ways past a plateau
A diet break means 1–2 weeks back at maintenance. Plateaus land 3–6 months in, around 10% of body weight lost, and seven moves get you through.
栄養7分で読める
Alcohol and dieting: fat burning drops 73%
While alcohol is being metabolized, fat breakdown falls 73%. A month without it averaged 2–3kg of weight loss.
生活習慣9分で読める
Office worker diet: 30g of protein at breakfast
Sitting 8–12 hours a day sets the terms. Thirty grams of protein at breakfast, a 15-minute walk after lunch, and standing up every 30 minutes.
運動8分で読める
Muscle loss while dieting: cap it at 0.5–0.7kg a week
Lose faster than 0.5–0.7kg a week and muscle goes with the fat. Protein at 1.6–2.2g per kg, which is 112–154g at 70kg, plus four more keys.
健康管理9分で読める
Cycle-based dieting: 100–300kcal more in the luteal phase
You burn 100–300kcal more in the luteal phase. How to match calories and training intensity to each of the four phases.
健康管理7分で読める
GLP-1 nausea hits 44.2%: how to get through it
44.2% of people starting a GLP-1 report nausea and 24.8% vomiting. How to eat around it, and the signs that mean call a doctor.
健康管理7分で読める
Stopping a GLP-1: two-thirds returns within a year
In the STEP 4 extension, two-thirds of the lost weight came back within a year of stopping. Why it happens, and what to build while you can.
健康管理8分で読める
GLP-1 muscle loss: 25–40% of it is lean mass
25–40% of the weight lost on a GLP-1 is lean mass. Keep protein at 1.6g per kg, 112g a day at 70kg, and know where to spend it first.
健康管理6分で読める
Ozempic face: slow the loss to 0.5–0.7kg a week
Ozempic face comes from speed, not the drug. Holding loss near 0.5–0.7kg a week with 1.6g of protein per kg reduces it.
栄養7分で読める
Zero-sugar sweeteners: aspartame is 200× sugar
Aspartame is 200× as sweet as sugar, sucralose 600×, and erythritol about 70%. What separates the sweeteners behind zero-sugar drinks.
栄養6分で読める
Protein drinks: 15–20g a bottle, a sixth of a day
A bottle carries 15–20g of protein, under a sixth of the 112g a 70kg person needs. Where they help, and what to check on the label.
生活習慣8分で読める
Slow-aging eating: 25–35g of fibre a day
Slow-aging diets come down to flattening glucose swings. Fibre at 25–35g a day and a 10–15 minute walk after meals are the parts with evidence.
ダイエット8分で読める
High-protein low-carb: the first 2–3kg is water
The first 2–3kg on low-carb is glycogen and water. Where the real effect comes from, how far to cut carbs, and the 1.6g per kg protein floor.
栄養7分で読める
Do Zero-Calorie Drinks Actually Help You Lose Weight?
A one-year trial found about 2 kg. Here is what swapping sugar for sweeteners really does.
栄養7分で読める
Sucralose, Gut Bacteria and Blood Sugar
Zero calories, yet glucose responses shift. What the 120-person and 30-day trials found.
栄養6分で読める
Stevia vs Monk Fruit vs Allulose
Sweetness from 400× down to 0.7×, plus daily limits and the dose that upsets your stomach.
栄養8分で読める
Ultra-Processed Food Adds 508 kcal a Day
Calories matched, yet people ate more. The inpatient trial and its replications.
栄養6分で読める
The Protein Leverage Effect
Halve the protein share and total intake doubles. Why low-protein meals leave you hungry.
栄養6分で読める
How to Spread Protein Across the Day
Same total, different result. Aim for 25–30 g per meal, starting with breakfast.
健康管理7分で読める
Aspartame Group 2B: What It Actually Means
What a 2B listing says and does not say, and the 9–14 cans a day behind the headline.
健康管理7分で読める
Erythritol and Blood Clots
A 2023 cohort and a 2024 feeding study: what is established and what is not.
健康管理6分で読める
Food Noise: When Food Thoughts Will Not Stop
It is not hunger. How to tell them apart and quiet it without medication.
食品情報6分で読める
How Many Zero-Sugar Sodas a Day?
The intake limit sits above nine cans. Caffeine and enamel are the real ceilings.
食品情報6分で読める
Non-Alcoholic Beer: 60–120 kcal a Can
The alcohol is gone, the carbs are not. Recent trials split by beer type.
食品情報6分で読める
Sugar Hides Under Sixty Names
Label rules explained, so the claim on the front stops fooling you.
食品情報6分で読める
A 500 kcal, 25 g Protein Convenience Store Meal
Pick the protein first. Three combinations that take a minute to grab.
生活習慣6分で読める
Do Diet Drinks Make You Crave Sugar?
The hypothesis says yes, the trials mostly say no. The real leak is the reward you allow yourself.
生活習慣6分で読める
Sleep 1.2 Hours More, Eat 270 kcal Less
No diet instructions were given. What happened when 80 adults simply slept longer.
ダイエット7分で読める
Early vs Late Time-Restricted Eating
The same eight hours, moved earlier, changed body fat and fasting glucose.
ダイエット7分で読める
Why Weight Comes Back
Your body burns less than the math predicts. How to shrink that gap.
運動6分で読める
NEAT: The 165 Hours You Are Not Exercising
Planned workouts are about 5% of daily burn. Everyday movement is the rest.