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How Do Kpop Idols Lose Weight?

Jason Park
Published by: Jason Park
Last updated:

Wondering how Kpop idols lose weight? We found this out for you and you can even try it yourself!

Losing weight as a Kpop idol might be very hard, especially when everyone has their eyes on you. There are many ways. Idols lose weight. Think about working out, dieting, and most idols are naturally very thin. 

So, to keep it short, idols lose weight because of extreme dieting and dancing for 10+ hours a day when being a trainee. This will have a massive impact on your weight, and the majority of idols lose weight by doing that.

There’s a small percentage that follows a crash diet, which is never recommended. A crash diet means that an idol decreases their calorie intake significantly for a short amount of time, and when the promoting time is over, they go back to their normal diet.

This can have very bad effects on your overall health, so it’s not recommended for anyone to try. If you’re thinking about following a Kpop diet yourself, there are many to try out. We’ve created a list of the best Kpop diets to follow.

We’ll go in-depth about how Kpop idols lose weight down below. If you’re interested in reading more about idols and their weight loss experience, keep reading on. There might be some tips and tricks that could be helpful.

Workout Routine

Workout Routine

There are many workout routines idols follow, and it has been one of the keys to take a ways idols to lose weight. It might not be easy at first, but it’s definitely worth it, especially when you’re trying to lose weight. Kpop idols have to perform and look healthy when doing it.

Even if you don’t like working out, it’s great to try it for once. You’ll feel way more energized and won’t feel asleep throughout the day. Most idols workout for many hours and still have the energy to sing and study.

This is one of the main reasons why people admire them so much. It’s very hard to do all these things at once, and they still manage to pull it off. If you look at some girl groups, they are often the ones that look very skinny and thin.

The majority of idols are born that way and try very hard to gain weight. There are also idols that are a little bit bigger and try very hard to lose weight. As you can see, this is the complete opposite, and they always try to please their audience.

Diet Routine

We’ve created an easy diet routine for you to follow, it might not be 100% accurate like some diets out there, but we think it comes pretty close. If you’re looking to try this diet routine yourself, make sure to start slowly and build up because it can be very hard in the beginning, especially if you’ve never done this before.

  • Day 1: 2,000 calories
  • Day 2: 1,950 calories
  • Day 3: 1,950 calories
  • Day 4: 1,900 calories
  • Day 5: 1,850 calories
  • Day 6: 1,800 calories
  • Day 7: 1,750 calories
  • Day 8: 1,750 calories
  • Day 9: 1,700 calories
  • Day 10: 1,650 calories
  • Day 11: 1,600 calories
  • Day 12: 1,550 calories
  • Day 13: 1,500 calories
  • Day 14: 1,500 calories (don’t go below 1,500)

Start slowly and don’t go too fast. This will be better to keep a steady pace. You don’t want to lose all you’re weight in less than a week, also known as a crash diet.

Crash diets are very well known in the Kpop community, and it has the most extreme diets. Never try the crash diet yourself since it could lead to many health issues later on. The idols that have tried the crash diet are the ones that still struggle with losing with to this day.

That’s because they never learned to do it in a healthy way. So, make sure to avoid this and follow the diet plan above. This will help you lose weight steadily without feeling tired throughout the day.

Staying Active

Staying Active

Staying active during weight loss is important because you don’t want to sit all day inside and do nothing. This happened to many people that have followed some of our Kpop diets, you can see here. Even if you don’t like working out, which is understandable, you should still try to.

Many idols lose weight by dancing and working out. They often stay active all day and are the ones that lose weight faster than others. Keep in mind that losing weight isn’t easy at all, and you shouldn’t do this if you feel like you’re a normal weight.

Only start losing weight if you really feel like it helps you in your daily life and wants to be more flexible. What we recommend is to start stretching every couple of days, and eventually you’ll start to like it, this also happened to us, and we’ve been stretching ever since.

Follow a Personalized Diet

Follow a Personalized Diet

Most people recommend following a personalized diet, this will help you a lot, and it’s one of the best ways to lose weight. The majority of people that want to lose weight don’t know where to start and that makes it very hard.

Many of our friends had this problem too and didn’t know what to do. They just followed random Kpop diets on YouTube and expected to lose weight. If you truly want to lose weight, it’s very important to keep in mind that diet and exercise are key takeaways.

You don’t need to start out with a strict diet. Try to start easy and slowly eat less and fewer calories. Don’t hold back in the beginning but also avoid cheating. What worked for many of our friends was to throw away all sweets in the house.

Only drink water for the next 30 days and avoid drinking beverages or any other sweet drinks. This will help you a lot, especially if you haven’t tried it already. 

Many girl groups do this, but they do have personal trainers helping them stay active. The personal trainers create workout routines for them and diet plans. We know that you probably don’t have the budget for this, but it’s okay to start slowly. 

There’s no need to rush it, and keep in mind that losing weight is progress, and it won’t happen overnight. Keep following the diet and stay disciplined.

Final Thoughts

Now that you’ve come to the end of this article, I hope you’ve found what you’ve been looking for. As you might know now, it’s not easy to lose weight as a Kpop idol, and it takes lots of time. They often go through hard training every day just to stay fit. 

Most idols do this because they need to look perfect while performing, which is understandable but still pretty harsh. Idols are often forced to lose weight by their company because it’s the Korean beauty standard. 

Even if you don’t want to lose weight, the company decides that, and the public will criticize you. This happened with many idols in the past, and they are probably struggling with it to this day. There are many girl groups that are the victim of this, and we should keep supporting them.

There’s no need to bash them for their weight because we don’t know what they’ve been through unless you’re an idol yourself. So, let’s keep streaming their music and visit the concerts!

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    About The Author

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    Jason Park

    Jason has been living in Seoul for over 4 years, and during that time, he has experienced many of the city's hidden stores. He loves to write about his experiences and share them with others. Jason has been quoted and referenced by different major media companies like Mashed, Distractify, ThePrint and TastingTable. In his free time, he likes to watch Korean dramas and learn more about Korean culture.

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