Actress Ra Mi-ran recently shared details of her one-year weight loss journey on television and radio programs, according to Economist Korea. Instead of attempting rapid weight loss, Ra Mi-ran viewed it as a long-term battle. She admitted to numerous past failures but decided to make a change when her weight reached 70 kg.

"I did not want to rush, instead seeing this as a sustained effort", the actress stated. "I aimed to lose only about 1 kg each month, and I maintained that consistency for a full year."

Ra Mi-ran believes that rapid weight loss can easily lead to regaining weight. Therefore, she opted for a comprehensive approach, combining a scientific diet with diverse physical activities, including Pilates, aerobics, and intensive stretching exercises.

Actress Ra Mi-ran. Photo: MBC

For her daily meals, Ra Mi-ran strictly adheres to the principle of "eating a varied diet without starving herself", with two core rules: absolute abstinence from alcoholic beverages and refined carbohydrates. The actress revealed that she barely touched a drop of alcohol throughout her weight loss process. Experts note that alcohol not only hinders the oxygen transport needed to burn excess fat but also stimulates the body to release cortisol, a stress hormone that leads to abdominal fat accumulation. Thus, avoiding alcohol is key to effective fat loss.

In a recently aired travel video, Ra Mi-ran, along with close friends Kim Sook and Jang Hye-jin, visited Turkey. When a flight attendant offered bread with their meal, she declined, stating, "I do not eat bread". This is because bread is a food with a high glycemic index (GI), which can cause blood sugar fluctuations, stimulate appetite, and promote fat accumulation.

To satisfy carbohydrate cravings without disrupting the weight loss plan, experts suggest substituting with whole wheat bread. With a low glycemic index, low sodium, and rich in fiber, whole wheat bread not only supports digestion but also slows sugar absorption into the bloodstream, helping maintain satiety. Alongside nutrition, scientific studies also indicate that light exercise after meals can optimize blood sugar management. According to the American Diabetes Association (ADA), a 15-minute walk after eating is significantly more effective for blood sugar regulation than prolonged exercise on an empty stomach in the early morning.

In addition to her scientific diet, Pilates has helped the star strengthen her core muscles and boost basal metabolism. Her noticeable change in physique and demeanor at press conferences has not only surprised the public but also earned admiration from colleagues. She even humorously shared her next goal: toned abs to confidently wear crop tops in her 50s.

Ra Mi-ran's strategy is considered to provide sustainable long-term benefits. Slow weight loss helps limit muscle loss, while also fostering healthy lifestyle habits and reducing psychological pressure compared to extreme diets. Currently, while still striving to lose a few more target kilograms, she encourages the community, emphasizing that maintaining a healthy and stable body is far more important than mere numbers on the scale.

Ra Mi-ran is considered a "late bloomer" in Korean cinema, having started her career on the theater stage and only entering cinema at age 30 with the film *Lady Vengeance* (2005). She possesses an extensive collection of awards, including the 34th Blue Dragon Film Awards. Beyond her impressive and diverse roles, from humorous to deeply psychological, in works like *Reply 1988* and *The Good Bad Mother*, Ra Mi-ran is also beloved by the public for her simple lifestyle and resilience in overcoming difficult circumstances.

Binh Minh (According to Economist Korea)