Son Dam-bi lost 21 kg after childbirth — why eating less isn't always the answer

Singer and actor Son Dam-bi has shared an update on losing 21 kg after giving birth, drawing attention for eating only small amounts even while traveling. Postpartum weight loss requires both dietary control and exercise, but experts caution that simply eating as little as possible is not the right approach — recovery stage and nutritional needs must be factored in.

Son's YouTube channel "Dambi Son" recently featured footage of her on a trip to Tokyo. Visiting a popular restaurant with a friend, she tasted only small portions of each dish. Her companion joked, "Anyone who loves eating would love going out with you — you take one bite and hand everything over," drawing laughs.

Son had previously revealed that her weight climbed to 67 kg during her full-term pregnancy before she shed 21 kg postpartum, bringing her to around 46 kg. She has consistently combined portion control with exercise, including ballet and Pilates, and recently shared footage of herself working out at a gym.

The pace of postpartum weight loss varies considerably from person to person. Weight gained during pregnancy includes not only body fat but also the fetus, placenta, amniotic fluid, increased blood volume and fluid retention. Some of that weight drops naturally right after delivery, while the rest changes gradually depending on diet, activity level, sleep, breastfeeding, hormonal shifts and recovery status.

The basic principle of weight loss is burning more calories than one consumes. However, extreme caloric restriction should be avoided in the postpartum period, when the body is still recovering. The US Centers for Disease Control and Prevention notes that a healthy lifestyle involves not just calorie awareness but also adequate nutrition and physical activity.

Cutting food intake too sharply is particularly risky for breastfeeding mothers. The CDC says that well-nourished nursing mothers may need roughly 330 to 400 additional calories per day above their pre-pregnancy intake, with exact needs varying by age, body mass index, activity level and whether they are exclusively breastfeeding.

The idea that postpartum weight loss simply means eating as little as possible is therefore misguided. Eating a small amount at one meal is a separate matter from managing total daily intake and ensuring sufficient nutrients — protein, iron, calcium, vitamin D and dietary fiber among them.

Eating in moderation can help with weight management in certain situations. Dining out or traveling tends to bring more oily, salty food, desserts and drinks than usual, and sampling a variety of dishes in small portions can help prevent overeating. That said, drastically cutting every meal raises the risk of muscle loss, fatigue, dizziness and binge eating.

Protein is particularly important for postpartum weight management. Energy demands are high during the recovery and childcare period, and preserving muscle mass matters. Building each meal around protein sources — chicken breast, eggs, fish, tofu, legumes and lean meat — alongside vegetables, whole grains and healthy fats is a more sustainable approach.

Exercise supports both postpartum weight loss and physical recovery. The CDC recommends that healthy pregnant and postpartum women get at least 150 minutes of moderate-intensity aerobic activity per week, which can be broken into roughly 30-minute sessions five days a week.

Postpartum exercise should begin gradually, however. The American College of Obstetricians and Gynecologists recommends that women resume exercise at a safe point determined by their delivery method and any medical or surgical complications, starting with short, low-intensity sessions and progressively increasing duration and intensity. Pelvic floor exercises are among those that can be started in the early postpartum period.