Diet and Exercise: Calorie Deficit and Protein Ratios

You signed up for the gym to lose weight, but the scale hasn't budged. Wondering what went wrong?

Why is it hard to lose weight with exercise alone?

In the consultation room, I often hear, "I exercise this much, so why am I not losing weight?" I understand that feeling. Based on evidence, diet is the core and exercise plays a supporting role, often summarized as "Diet 70–80%, Exercise 20–30%." Clinical data suggests that about 70–80% of weight loss effects come from dietary control.

What happens if you focus only on exercise? Some data shows that even with 6 months to a year of exercise alone, many people only lose an average of 2–3% of their body weight. Of course, exercise is essential for protecting muscle and stamina. However, if you only increase exercise without a "plan to eat less," it is easy to feel disappointed when the results don't match your effort.

Change your plate, and the numbers will follow

The principle is simple. It is known that if you eat about 500 kcal less than the calories you use in a day, you can theoretically lose about 2 kg per month, or 0.5 kg per week. The point is "a little less," not starving yourself.

Let me summarize the intake amounts. For adults without underlying conditions, we recommend a range of 1,000–1,200 kcal per day for women and 1,200–1,500 kcal for men. However, avoid extreme starvation, as eating below your basal metabolic rate for a long time increases the risk of muscle loss and the yo-yo effect.

For plate composition, the Kormedi guide based on U.S. dietary guidelines is easy to follow:

• Half (50%) of the plate should be vegetables and fruits.
• The other half should be whole grains + lean protein + low-fat dairy.

Try to have 2–3 cups of various colored vegetables and fruits daily. Use whole grains like multi-grain rice, oats, or brown rice instead of white rice or flour. For grains, about 1.5 cups of rice or 3 slices of bread is appropriate.

Maintaining protein intake reduces the yo-yo effect

When you lose weight, if you lose muscle as well, that is the start of the yo-yo effect. This is why I always emphasize protein during consultations.

Recommended amounts vary slightly by source, but a good rule of thumb is 1.2–1.5g per 1kg of body weight. For someone weighing 60kg, that is about 72–90g per day. The Kormedi guide, from a plate composition perspective, may recommend 140–170g of protein daily for adults. It is best to fill this with lean proteins such as lean meat, fish, eggs, legumes, and tofu.

Here is an example meal plan: Based on 1,200–1,400 kcal, you could have half a bowl of brown rice with 1–2 eggs or 60–80g of chicken breast and seasoned vegetables for breakfast. You can adjust the amount by 10–20% depending on your body size and activity level.

How Baekrokdam Clinic approaches weight management

When approaching a diet at a Korean medicine clinic, we don't just chase a single number on the scale. Especially after the age of 50, it becomes a completely different game compared to your 20s or 30s. As muscle mass decreases, your basal metabolism slows down, and hormonal changes make it easier for fat to accumulate around the abdomen.

Therefore, I recommend paying more attention to changes in waist circumference rather than photos or weight. Waist circumference is a direct indicator of visceral fat reduction and is often more meaningful than weight. In one case, a woman in her 50s went from a 34-inch waist to 27 inches—a reduction of about 7 inches (approx. 17.8 cm)—while her vitality improved. The key was that this wasn't a number created by starvation, but a direction that revitalized muscle and function.

Start doing these things today

One or two actions you can practice today are much more sustainable than a grand plan. I have summarized them in the order I often recommend in the consultation room:

• Fix your diet first: Start by simply cutting about 500 kcal from your maintenance calories.
• Half the plate with vegetables/fruits: Fill the rest with whole grains and lean protein.
• Prioritize protein: Have a portion the size of your palm at every meal so the total daily amount is sufficient.
• 150–300 minutes of cardio per week: Rather than just a stroll, brisk walking for 40–60 minutes helps with metabolism and abdominal fat.
• Strength training at least twice a week: You must protect your muscle to maintain the weight you've lost.
• Weekend control: Keeping weekend intake to within 20% of weekday levels is good for avoiding binge eating.

Don't try to change everything at once; try adding these one by one.

Diet is 70–80%, and exercise is 20–30%. This simple principle of changing your plate and protecting your protein is actually the most sustainable method. If you feel overwhelmed designing a plan alone or are curious about a direction suited to your age and constitution, try coordinating with the Baekrok Gambi-jung program to match your constitution and metabolism. You will find it much easier to continue. Try changing your plate starting today, and feel free to tell me how it went during your next visit.

References

• Dieting only through food... how many kilos can you lose?
• "Ate the same three meals at the same time every day"... What did the man who lost 45kg in 5 months eat?
• What to do about thick belly fat... 4 best exercises to lose abdominal fat
• What is the most 'efficient' diet method for middle-aged women?
• "Losing weight? Remember 2-2-2!"... Your body changes after just 3 weeks, what is it?