prolog
Should we just change the scale or address the root cause?
They say dieting isn't difficult.
Are you well now?
What Your Belly Fat Means

Part I: Obesity Treatment is Wrong

Chapter 1: The Dietary Guidelines of Professional Societies Are False
The Truth and Facts of Fad Diets
Errors in diet recommended by the Korean Society for the Study of Obesity
Forget calories!
The Problem with a Persistent Low-Calorie Diet
The cause is not excess calories, but excessive intake of refined carbohydrates.

Chapter 2: Diagnosing Obesity Based on Weight Is Wrong
Does being overweight mean you're obese?
BMI is not a useful diagnostic criterion for obesity.
Skinny Fat vs. Healthy Fat(?)
'Metabolic Abnormality' Must Be Treated
Obesity is a disease!

Part 2: The Real Reasons Why You Gain Weight

Chapter 1: A body that uses fat well does not gain weight.
When your metabolism breaks down, you become obese.
The efficiency of sugar metabolism and fat metabolism is key.
The problem is that we sit for long periods of time eating without stopping.
Metabolic flexibility and insulin resistance

Chapter 2.
Insulin resistance, the root of all metabolic diseases
It all starts with insulin resistance
A malfunction in the insulin switch leads to insulin resistance.
When insulin resistance develops in the liver, skeletal muscle, and adipose tissue,
Symptoms and Signs of Insulin Resistance

Chapter 3: Subcutaneous fat is not functioning properly
Adipose tissue is an energy storage facility and an endocrine organ.
Why subcutaneous fat function declines
Genetics and aging also affect fat accumulation.
Subcutaneous adipose tissue extensibility theory

Chapter 4 The liver is not functioning properly
The problem of fat accumulation in the liver
Non-alcoholic fatty liver disease is rapidly increasing!
Even thin people can develop fatty liver disease.
How Alcohol Damages the Liver
Fructose and uric acid from an evolutionary perspective

Chapter 5 Skeletal Muscles Not Functioning Properly
Why Muscles Develop Insulin Resistance
The more you sit, the more likely you are to develop insulin resistance.

Part 3: The Key to Change: How to Return Your Metabolic Weight to a Healthy Weight

Chapter 1: Should You Simply Reduce the Number on the Scale or Address the Root Cause?
The problem can only be solved by moving beyond the ambassador's ideal.
How to achieve a healthy weight

Chapter 2: Intermittent Fasting!
The positive effects of short fasting
Intermittent fasting: A treatment for insulin resistance, not a fad diet.
Intermittent fasting is also effective in improving fatty liver disease.
Eating well is more important than fasting!
The easiest and most effective fasting method in reality

Chapter 3 Exercise is the best medicine
Exercise must also be taken according to dosage and method.
Exercise can transform your body into a fat-burning body.
Cost-effective exercise suitable for modern people

Chapter 4: Breaking Free from Chair Addiction
Chair addiction is as harmful as smoking
Get up every 30 minutes!

Chapter 5: Addressing Fatty Liver Disease, the Heart of Metabolic Disease
Temporarily cut out alcohol and fructose
Patients with fatty liver disease should lower their body fat percentage.

Chapter 6: Restoring Circadian Rhythm
To become healthy, you must restore the body's natural rhythm.
Lifestyle habits that restore circadian rhythm
Quality of sleep is important

Chapter 7: Balancing Gut Microbiota
Gut microbes also affect human metabolism.
How to improve your gut environment

Chapter 8 And What's Left: Drug Therapy
How you use diet pills is important.
The Rise and Fall of Obesity Drugs
About drugs to be launched in the future

Part 4: Getting Back to Health: Turning Your Metabolism On

Chapter 1: Even if you follow this for just one month, your body will change!
Why a month?
Why protein shakes?
You too can be good enough

Chapter 2: A 4-Week Plan to Reset Your Metabolism and Lose Body Fat

Stage 0: Day 7~Day 1 Preparation
Things to prepare in advance

Step 1: Day 1-Day 3: Turning on Fat Metabolism
Limiting Carbohydrates│Detoxifying the Gut and Restoring Your Circadian Rhythm
Breaking Free from Chair Addiction│Practice Tips

Step 2: Days 4-7: Improvement of leptin resistance and fatty liver
Boosting Fat Metabolism with a Low-Carb Diet
Exercise and Supplements│Practice Tips

Step 3: Days 8-14: Intermittent Fasting and Improving Insulin Resistance
Midterm Checkup│Breaking the Blight of Insulin Resistance and Fatty Liver Disease with a 24-Hour Fast
Advice and Tips to Maximize Your Fasting Effectiveness│Practices

Step 4: Days 15-21: Restore metabolic flexibility and optimize metabolism.
Mid-term Checkup│Recover quickly with a 24-hour fast twice a week.
Gradually increase your carbohydrate intake│Practice

Step 5: Days 22-28 Upgrade! Maximize body fat loss.
Mid-term check-up│Maximize the effect with 24-hour fasting three times a week│Practice

Maintenance period
Enjoy your new body! Maintaining it requires strategy.
Practices│Tips for Choosing Food│FAQ

Part 5: A healthy body that doesn't gain weight

Chapter 1: When Your Body Changes, Your Life Changes
People who have experienced change
I stopped taking all the medications I was taking.
Lose 4.5kg of body fat while maintaining your muscle mass!
Menopause, a broken body recovered without medication
Belly fat reduced by half, blood sugar levels normalized
Eat a lot to lose weight!

Chapter 2 How to Stay Healthy
Can taking blood pressure medication properly prevent high blood pressure complications?
Do I really need to take cholesterol-lowering medication?
Managing postprandial blood sugar levels is crucial for preventing diabetes.
The secret to preventing post-meal blood sugar spikes
If fructose is bad for you, is it okay to drink zero-sugar drinks as much as you want?

Epilogue
References

Not the slim weight I used to have
A 'healthy weight' that is free from metabolic abnormalities is important!

Obesity has become a major cause of chronic disease, with a growing number of studies showing that the risk of developing diabetes and cardiovascular disease and the mortality rate increase with weight gain.
Even in actual health checkups, if your blood pressure, blood sugar, etc. numbers are not good, you are immediately advised to 'lose weight', so if the results are bad or your weight has increased, you try hard to lose weight.
However, it is wrong to set a goal for the scale, such as 'I will reduce 75kg to 70kg'.
The target weight is not the number on the scale, but the 'healthy weight' at which various metabolic abnormalities return to normal levels.
For example, even if your weight is normal and your body mass index is less than 25, if you have fatty liver disease or metabolic syndrome, you should reduce your abdominal visceral fat or increase your muscle mass to avoid fatty liver disease and metabolic syndrome.
Especially for the elderly or women who lack muscle mass, they need to eat well and exercise to increase their muscle mass.
In these cases, even if visceral fat decreases and muscle mass increases, the scale reading may not show much difference.
However, the weight that is outside the ambassadorial ideal becomes my 'healthy weight'.
What is important is not the weight you were slim at in the past, but a healthy weight where all clinical test results related to metabolism are normal.
Dr. Park Yong-woo emphasizes, “The reason and goal of losing weight is not the number on the scale, but to improve insulin resistance and return to a healthy body.”
As insulin resistance improves, weight and belly fat naturally decrease.
Accompanying symptoms such as blood pressure, blood sugar, triglyceride, and cholesterol levels also improve.


The final definitive version of 33 years of obesity treatment by Dr. Yongwoo Park, a family medicine specialist!
How to achieve a healthy weight

There are still many people who answer that the cause of obesity is 'eating too much' or 'not exercising'.
However, obesity is not a disease caused by eating too much.
It is a chronic disease in which symptoms or phenomena of overeating appear due to a breakdown in metabolism, which leads to continuous increase in body fat.
When metabolic flexibility is low, the result is ‘obesity (metabolic abnormality)’.
Anyone who's clearly overweight should immediately begin weight management, but you don't have to be overweight to manage your weight. Even if your BMI is normal, if you have abdominal fat, an enlarged waistline, and abnormal metabolic test results, you may be suffering from "metabolic dysweight."
People like this, called 'skinny fat', need to start managing their weight even if their BMI is within the normal range.
So, you need to return to a healthy weight without any metabolic abnormalities.
If you don't make an effort to build muscle or lose belly fat, you will soon develop various metabolic diseases.

The way to return to a healthy normal weight is to improve 'insulin resistance' and restore metabolic flexibility.
A representative dietary method that can improve insulin resistance is intermittent fasting.
Intermittent fasting is not a fad diet, but a treatment for insulin resistance.
The same goes for exercise.
There are more effective exercise methods for improving insulin resistance.
Additionally, by breaking free from chair addiction and restoring your circadian rhythm, you can take a step closer to achieving a healthy, normal weight.
It is also necessary to manage your daily stress well so that it does not build up.
Recently, obesity treatment drugs that address 'metabolic disorders' have emerged, increasing the possibility of returning to a healthy weight.
You can use the map wisely to your advantage.
The book introduces Dr. Yongwoo Park's method of achieving a healthy, normal weight, based on his experience to date and the latest domestic and international research results.
This is a scientific obesity treatment guideline that has been developed by thoroughly reading and supplementing related papers, and can be put into practice by anyone.
If you want to live younger, healthier, and longer without illness, I recommend reading this book before it's too late.
As countless people have already practiced and proven, you too can achieve a healthy body free from belly fat and metabolic disorders.