Singer-turned-actress Kang Mi-na, currently starring in the newly released Netflix series Girigo, recently shared the details of her 13 kg weight-loss journey. In an interview with Star News marking the series' launch, Kang clarified that her transformation was the result of disciplined habits rather than medical intervention. "I lost 13 kg and have kept it off. I didn’t receive weight-loss injections," she stated. "I would order a sandwich, cut it in half, and split it between lunch and dinner."
Speaking with Singles magazine, she noted that her palate has shifted significantly. "As I took on more projects and continued dieting, my tastes changed completely," she said. "I used to be strictly into Korean food, but I had no idea fermented bread could be this delicious." Previously, on her YouTube channel, she also demonstrated her habit of eating cabbage before main meals to manage her appetite.
Portion control and the benefits of fermented bread
Kang Mi-na’s "half-sandwich" method is a practical application of calorie and portion control. Weight loss occurs fundamentally when caloric expenditure exceeds intake. Furthermore, her preference for fermented bread—particularly long-fermented varieties like sourdough—may offer a metabolic advantage. These breads typically raise blood sugar more slowly than refined white bread.
When blood sugar spikes, the body secretes insulin, which can lead to a rapid subsequent drop in glucose, triggering intense hunger and sugar cravings. By contrast, stable blood sugar levels help reduce post-meal hunger and the urge to snack. Choosing fermented options made with whole grains further boosts fiber intake, though experts warn that even "healthy" breads should be consumed in moderation.
Cabbage: A high-fiber, low-calorie volume filler
The habit of consuming cabbage before meals is another effective weight-management tool. Cabbage is low in calories but high in water and dietary fiber, which promotes satiety and naturally reduces the volume of food consumed during the main course. This aligns with recommendations from the Harvard T.H. Chan School of Public Health, which advocates for filling plates with vegetables and fruits and prioritizing whole grains over refined alternatives.
Preventing the rebound: The importance of sustainable patterns
Maintaining a lower weight, as Kang has successfully done, requires shifting from "extreme restriction" to sustainable lifestyle patterns. According to the U.S. Centers for Disease Control and Prevention (CDC), individuals who lose weight gradually—typically 0.5 to 0.9 kg per week—are more likely to sustain their progress than those who opt for rapid weight loss.
Johns Hopkins Medicine emphasizes that long-term success depends on a combination of reduced calorie intake and increased physical activity. To prevent a "rebound," it is essential to:
Ensure Nutritional Balance: Even when practicing portion control, include proteins, healthy fats, and vegetables to maintain satisfaction.
Identify Triggers: Recognize habits such as stress-eating or late-night snacking and prepare alternative responses.
Implement Displacement Behaviors: If stress leads to cravings, try a 10-minute walk or a cup of herbal tea instead.
Manage Dining Out: When eating at restaurants, opt for grilled dishes with minimal sauces rather than fried or cream-based meals.
By identifying potential setbacks in advance and focusing on consistent, manageable habits, individuals can achieve long-term weight maintenance similar to Kang Mi-na’s successful transformation.
