Kim Min-ha’s 37-Pound Weight Loss: What OMAD Misses
Kim Min-ha’s reported 37-pound (17-kilogram) weight loss is not proof that eating one meal a day is a safe or superior plan for everyone. The more useful detail is the timeline: she described a process lasting about two years, tied mainly to acting roles, with regular exercise. For most adults, the practical lesson is to use a calorie deficit that still supports nutrition, movement, sleep, and long-term maintenance.
What Kim Min-ha Actually Shared
In a July 2026 interview, Kim Min-ha said she had lost about 17 kilograms, or 37 pounds, compared with her weight while filming Hana Korea. She explained that the main reason was role preparation and that she lost weight over a long period to preserve her stamina.
She also described eating one small meal a day and exercising consistently. Other reports connected her routine with personal training, Pilates, and walking.
However, the public information does not include her daily calories, protein intake, meal composition, medical monitoring, or the exact length of time she followed the one-meal pattern.
Those missing details matter. A short celebrity interview cannot show whether the same plan would meet another person’s nutritional needs or fit a different work schedule, medical condition, or starting weight.
Is One Meal a Day Better for Weight Loss?
One meal a day, often called OMAD, is an extreme form of time-restricted eating. It may lower total calorie intake because there are fewer opportunities to eat. That does not mean the fasting period itself produces a special weight-loss effect.
The National Institute of Diabetes and Digestive and Kidney Diseases reports that time-restricted eating and daily calorie restriction produced about 5% weight loss over 12 months in one long-term study.
Researchers do not currently consider intermittent fasting clearly better than other calorie-reduction methods. It may simply be easier for some people to follow.
OMAD is more restrictive than the six- to eight-hour eating windows used in many studies. It can also make it difficult to fit enough protein, vegetables, fruit, whole grains, and other nutrient-dense foods into one sitting.
Why the Two-Year Timeline Matters
The CDC describes gradual weight loss—about 1 to 2 pounds per week—as a pace more likely to support weight maintenance than faster loss.
This is general guidance, not a target everyone must reach. Starting weight, age, medications, medical conditions, sleep, stress, hormones, and activity can all influence progress.
“37 pounds lost” sounds rapid when the duration is missing. A change completed over about two years is very different from trying to lose the same amount in several weeks.
Her goal was also job-specific. Another person may not need to lose 37 pounds. The CDC notes that even a 5% reduction in starting weight may improve blood pressure, cholesterol, or blood sugar for some people with excess weight.
Do Carbohydrates and Coffee Need to Go?
Completely removing carbohydrates is not required for weight loss. A more balanced approach is to adjust portions while keeping nutrient-dense carbohydrate sources such as vegetables, fruit, beans, and whole grains.
The current Dietary Guidelines for Americans emphasize whole, nutrient-dense foods rather than eliminating an entire macronutrient group.
Coffee also does not have to be eliminated solely for weight loss. The FDA states that up to 400 milligrams of caffeine per day is not generally associated with negative effects for most adults, although sensitivity varies.
More useful questions are whether coffee disrupts sleep, increases anxiety or heart palpitations, or comes with large amounts of sugar and cream. Poor sleep and calorie-dense drinks may make weight management harder even when coffee itself is not the main issue.
A Safer Place to Start
Instead of beginning with one meal a day, first identify where excess calories are entering the week.
- Record meals, snacks, sugary drinks, and alcohol for seven days.
- Choose one repeatable change, such as reducing late-night snacks.
- Build meals around protein, vegetables or fruit, and a fiber-rich carbohydrate.
- Add walking at a pace and duration you can repeat.
- Add strength training after the walking routine feels manageable.
- Track sleep, hunger, energy, and eating patterns along with body weight.
U.S. physical activity guidance recommends at least 150 minutes of moderate-intensity activity each week plus muscle-strengthening activity on two or more days.
Beginners do not have to reach that amount immediately. Short walks and simple resistance exercises can be increased gradually.
A plan should also work on weekends, busy days, and stressful weeks. If continuing requires ignoring severe hunger, fatigue, or repeated overeating, the plan is probably too restrictive.
Who Should Get Medical Guidance Before Fasting?
People taking insulin or sulfonylureas for diabetes should work closely with a clinician before changing meal timing because medication may require monitoring or adjustment.
Pregnant people and anyone with a history of an eating disorder should not begin fasting without professional guidance. Older adults may also need extra care because weight loss can include loss of lean body mass.
Stop an aggressive restriction plan and seek medical or registered-dietitian guidance if it causes repeated dizziness, severe fatigue, menstrual changes, binge-eating episodes, or difficulty carrying out normal daily activities.
The Main Lesson Is Sustainability
Kim Min-ha’s experience belongs to her body, career, schedule, and role preparation. Her one-meal routine is not a formula that can be separated from that context.
For most adults, the stronger lesson is that meaningful weight change can take time. A balanced calorie deficit, progressive activity, adequate sleep, and regular tracking are easier to adjust than an all-or-nothing diet.
The best plan is not the one with the most dramatic rule. It is the one that provides enough nutrition and can still be followed after the initial weight comes off.
This article is for general educational purposes and is not a substitute for medical advice.
Sources
Centers for Disease Control and Prevention, “Steps for Losing Weight”
Centers for Disease Control and Prevention, “Adult Activity: An Overview”
National Institute of Diabetes and Digestive and Kidney Diseases, “What Can You Tell Your Patients About Intermittent Fasting and Type 2 Diabetes?”
U.S. Food and Drug Administration, “Spilling the Beans: How Much Caffeine Is Too Much?”
Dietary Guidelines for Americans, 2025–2030
Sports Chosun, Kim Min-ha interview published July 3, 2026
