The K-pop industry is globally admired for its polished performances, synchronised choreography, and visually appealing artists. Behind the curtains, or what we call glamour, lies an intense culture of training, competition, weight loss, and strict beauty standards, which is not easy to follow for all. For many K-pop idols, the transformation journey becomes an important part of their life – sometimes shaped by the industry standards and expectations, sometimes driven by the personal goals of the artists.
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K-pop Weight Loss Journey Raises Concerns
Weightloss and transformation journey within the Korean Industry was praised by the fans. But these unrealistic standards are opening the conversation about the physical health and mental well-being of the K-pop idols. Here are the ten K-pop idols whose weight loss journey may inspire and become widely discussed, not just because of the visible results seen, but because of the lessons that followed their journey.
IU (Lee Ji-eun )
Lee Ji-eun is a South Korean singer, songwriter, and actress. She made her debut at the age of fifteen with the EP “Lost Child”. Her early transformation is one of the most talked topic in the K-pop industry. During her debut years, she followed a restrictive diet, including eating minimal portions daily, such as an apple, sweet potatoes, and protein drinks.
Due to which she achieved a noticeable slimmer figure, later she acknowledged the fact that extreme dieting is physically exhausting. Over time, she shifted her focus from healthier eating habits to maintaining stamina for concerts and long tours.
Jimin (BTS)
Park Ji-min, known as Jimin, made his debut in 2013 under the record label Big Hit Entertainment. Jimin, who always been vocal about his transformation, revealed that before his comeback, he pushed himself into severe dieting to achieve a sharp stage look. Even at a point on stage, he admitted to surviving on very small portions of food while practising intense choreography for hours.
Jimin also revealed that this routine has put pressure on his energy levels and emotional health. And later he switched to a more stable diet and exercise. His honest and unfiltered conversation sparked that in the industry, not only female K-pop idols feels pressurize, male idols also face psychological pressure – sometimes often overlooked.
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Momo (Twice)
Momo’s dieting story left fans in shock. She once revealed that she lost 7 kg in a week before her debut by following an extremely strict routine. There are speculations on Reddit that for a week, she hadn’t eaten anything but some ice cubes. She describes that she is so afraid that she might not wake up the next morning.
Her transformation helped her secure a debut position, but the story raised concerns about the trainee culture and extreme weight loss methods in entertainment companies. Today, Momo is more focused on her performance rather than crash dieting.
Xiumin (EXO)
Before the debut of Xiumin under SM Entertainment, she underwent a major physical transformation. Her pre-debut photos show how hard she push her self to achieve her idol image. Her structured workout and consistent discipline are the journey of her weight loss. Unlike crash diet stories, Xiumin’s transformation cited an example of gradual physical conditioning before entering the spotlight.
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Kang Daniel
The transformation of Kang Daniel before appearing on Produce 101 played a big role in shaping his public image. He reportedly lost over 10 kg through controlled eating and intensive exercise. The change in his physical transformation helps in gaining attention during the survival show, which eventually led him to become one of the most popular winners. Daniel also spoke about mental stress during the competitive survival programmes, reminding fans that transformation journeys aren’t really easy. In the above video, Kang Daniel discusses his weight loss journey and gives straightforward advice on losing weight to fans.
Ailee
Amy Lee, known professionally as Ailee, is an American singer and songwriter based in South Korea. Her experience reflected the darker side of body standards in K-pop. Despite her powerful vocals, she faced public criticism over her weight. In her early stage of career She eventually lost weight but later shared that her public comments deeply affected her confidence and how she appeared in public. Over time, she has become more vocal about body positivity and self-acceptance, as she had struggled a lot due to the criticism she got for her weight.
Ailee tears up as she says her most depressing moments were when she was skinniest
by u/tastetherainbeau in kpop
Suzy (Former Miss A)
Nations force love Susie Phase to maintain constant security regarding her appearance. During different stages of her love, media outlets frequently commented on the weird fluctuations. Sometimes this is the darkest side of the Korean industry. Eventually, she adopted a balanced diet plan and incorporated pilates into her routine. Rather than going for an extreme tighting her approach involved maintaining fitness for health and camera endurance. Her transformation journey demonstrates how long-term lifestyle adjustments are more sustainable than rapid weight changes that we see in the upper list.
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T.O.P (BIGBANG)
T. O. P. Before debuting with Big Bang She reportedly lost 20 kilogrammes in order to meet company standards. It’s not your speculation that her early photos contrast sharply with his debut performance or appearance. Second generation K-pop operated under particularly strict visual expectation And her transformation became one of the most traumatic pre-debut changes in that era and the most talked about topic of K pop industry.
Wendy (Red Velvet)
Red Velvet member Wendy’s transformation also becomes talk of the town when there is a rapid fluctuation seen in her weight after her debut. In her early interviews, she mentioned her strict dieting plans during her training days. After a serious stage accident occurred in 2019, her focus shifted to physical rehabilitation and strength recovery rather than just image aesthetics or maintaining her transformation is now centred towards her health stability and strength recovery rather than solely going for the aesthetic.
Been worried about Wendy for a while
by u/pissgobbler_ in kpop_uncensored
Jennie (Blackpink)
Jennie’s figures have often sparked public discussion around the K-pop circles. Unlike some ideals who reveal their crash diet, she has always spoken about how her body was maintained through pilates, dance rehearsal and consistent training, not through starving. Jenny’s approach represents a newer generation trend, which was rather different from the previous generation, whose course for starvation diets.
Jennie and her obsession with looking skinny
by u/Own_Try_8076 in BLACKPINKSNARK
Profound Transparency: Making a Narrative Shift
In the K-pop Industry, public appearances play a bigger role for an artist to make a brand. Idols are marketed not only based on talent but also on their image consistency. Album concept, fashion endorsement and style often demand a specific physique.
There are many factors which influence the idol’s weight transformation, such as comeback preparation periods, survival shows, competition, brand endorsement, social media scrutiny, and fans’ expectations. And it’s way too difficult for a trainee who is entering the industry, as they need to train them for years before debut, and many agencies impose many restrictions on their diet, their lifestyle, etc.
The Conversation is gradually shifting from a whole transformation to mental health, starvation, burnout from extreme schedules and mental health trauma. Whereas the 4th and 5th generation of K-pop appear slightly more vocal about the self care. Some agencies now look to promote workout routines rather than starvation diets. Although we emphasise how hard we know these parameters didn’t exist, beauty standards still exist. Transparency is growing day by day
Frequently Asked Questions
What is the 3 3 3 rule for weight loss?
The 3-3-3 rule for weight loss is a habit-based lifestyle embracing a 3-balanced meal, completing 3 water goals, for instance, drinking 2 litres of water by evening, and 3 hours gap between two meals. This generally helps in losing weight with consistent activity and balanced food intake.
How did Momo lose 7kg in a week?
As per sources, TWICE Momo was asked to lose 7 kg or 15 pounds of weight before her debut. She lost 7 kg in a week, surviving on ice cube and an intense training workout.
How much weight did Jimin lose in 10 days?
BTS Jimin lost around 7 kg in just 10 days. During the weight loss journey, he had only 1 meal per day to streamline his weightloss journey and lose the 7 kg faster.
