Identifying your constitution is the most important first step. In TKM, constitution involves more than just body type—it encompasses internal organ function and thermal properties. For example, Tae-eumin types have naturally slower metabolism, so increasing activity is more effective, while Soyangin types, who tend to have more internal heat, should focus on dietary control. I once ignored my constitution and tried fasting, which worsened my spleen deficiency (비허) and actually increased swelling. It's difficult to determine your constitution without professional help, so during your visit, we use simple questionnaires and pulse diagnosis to guide you. Meal timing is the second crucial step. The spleen (脾臟) transforms food into qi (氣) and blood (血). When it's weak (비허), metabolism slows regardless of how little you eat, making starvation diets counterproductive. Regular meals with warm, easily digestible foods like porridge and soup are recommended. Based on your constitution, there will be specific foods to avoid. Herbal medicine is prescribed considering constitution and qi-blood (氣血) status. If there's significant phlegm-dampness (담음), herbs to expel it are used; if spleen deficiency is severe, spleen-tonifying (보비) herbs are applied. While herbal medicine doesn't directly burn fat, it helps balance metabolism and supports consistency. Early in my career, I was overconfident about 'this herbal medicine will melt everything away,' which failed. Now I emphasize correcting constitution and lifestyle together. Among lifestyle factors, sleep and stress management are vital. Late nights raise stress hormones and accumulate damp-phlegm (습담)—the combined excess fluids and waste products that directly contribute to weight gain. Aim to sleep before midnight and include light walking or stretching during the day to promote qi-blood circulation. Finally, consistent tracking is key. I recommend monitoring waist circumference and food diaries rather than just weight. At the clinic, we also track pulse (맥) and tongue coating (설태) changes. Your personal diary becomes a powerful motivational tool. One month is when the body starts responding, so don't get discouraged by setbacks—focus on small improvements. During your visits, we combine regular body composition analysis and consultations to adjust the program together.