Actor Lee Min-jung, 44, says she eats five times a day — and never goes hungry

Actor Lee Min-jung, 44, says she eats three full meals a day plus snacks — but keeps each portion small to avoid the cycle of prolonged hunger followed by overeating. She also credited years of yoga in her 20s with building the core strength that has shaped her body.

Lee shared her approach Tuesday on her YouTube channel "Lee Min-jung MJ." "When I get a little hungry in between, I'll eat something light like a sandwich," she said. "When I add it all up, it comes to five meals." She added that she prefers not to eat until completely full. "If you combine all five portions, it probably adds up to about the same as three normal meals," she said.

For snacks, she said she reaches for Greek yogurt with a sugar-free spread or vegetable sticks. She also described a habit of drinking water first when hunger strikes, and eating only if the feeling persists.

Eating five times a day: what matters more than frequency is total intake

Weight management is shaped by the balance between calories consumed throughout the day and energy burned through physical activity. Spreading the same amount of food across more meals can help reduce the size of each sitting and make hunger easier to manage.

The US National Institute of Diabetes and Digestive and Kidney Diseases recommends regular meals and appropriate portion control, noting that skipping or delaying meals too long can make overeating more likely at the next sitting.

Research has also examined how meal frequency affects weight loss. A 2020 analysis published in Advances in Nutrition compared data from 647 participants across 22 randomized clinical trials.

The researchers analyzed changes in body weight, body fat and waist circumference based on daily meal frequency. In some comparisons, groups that ate fewer meals showed greater weight loss, but overall the evidence that increasing meal frequency alone produces weight-loss benefits was limited.

Eating five times a day can still lead to higher total calorie intake if each occasion involves a substantial amount of food. Conversely, placing small snacks strategically between three main meals can prevent intense hunger while keeping total intake in check.

Post-meal blood sugar is also influenced by the amount and type of food consumed. Eating large quantities of fast-digesting carbohydrates — such as white bread or foods high in sugar — at once can cause blood sugar to rise rapidly.

Pairing whole grains and vegetables with protein helps slow the digestion and absorption of carbohydrates. Eating slowly and stopping when full are also habits that help prevent overeating.

Greek yogurt and vegetable sticks for snacks — and a water-first habit

Greek yogurt, which Lee highlighted as a snack, is strained to remove excess liquid, making it more concentrated than regular yogurt and, depending on the variety, higher in protein.

Protein contributes to feelings of fullness during digestion and is essential for maintaining muscle and body tissue.

When choosing a product, it is worth checking both the sugar and protein content. Pairing unsweetened Greek yogurt with a small amount of fruit or nuts adds protein and dietary fiber in one snack.

Sugar-free spreads can still be high in calories depending on their nut or fat content, so portion size matters.

Vegetable sticks made from cucumbers, carrots and bell peppers supply water and dietary fiber. Fiber adds bulk to food and influences digestion, helping sustain a feeling of fullness.

Drinking water is another habit that can support weight management.

In 2015, researchers at the University of Birmingham in the United Kingdom conducted a study with 84 obese adults, asking them to drink 500 milliliters of water about 30 minutes before each meal.

After 12 weeks, the group that pre-loaded with water lost an average of about 1.3 kilograms more than the comparison group. The researchers concluded that drinking water before a meal can increase feelings of fullness and help reduce food intake.

Because water contains no calories, replacing sugary beverages with water can help lower total daily calorie intake. The US Centers for Disease Control and Prevention also recommends choosing water over sweetened drinks as a weight-management habit.

Daily fluid needs vary depending on activity level, temperature and health status. Rather than following a fixed daily water target, it is more important to stay consistently hydrated through meals and daily activity.

Yoga since her 20s — building core strength and balance

Lee also said that practicing yoga intensively in her 20s contributed to her body management over the years.

"Once you do yoga, it builds your core muscles — and just having that changes the quality of your life," she said.

Core muscles are the muscles around the abdomen, lower back and pelvis that support the spine and torso. They maintain posture and transfer force steadily during everyday movements such as walking or lifting objects.

Yoga engages the muscles of the trunk and limbs as the body holds various poses. Positions such as the plank and warrior pose involve isometric contractions — where muscles generate force without large joint movement — which help build muscular endurance and postural stability.

Single-leg standing poses train balance. While holding the position, the abdominal, gluteal and thigh muscles work together to keep the body's center stable.

Stronger core muscles raise torso stability, making everyday movements more comfortable. They also improve coordination of the muscles around the lower back and pelvis.

Muscle strength and flexibility are maintained through regular physical activity. Muscle mass and strength tend to decline with age, making consistent exercise particularly important.

The US Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days a week.

Combining yoga with walking, stair climbing and light resistance training can help work a broader range of muscles more evenly.

Managing body weight and shape requires attention to daily food intake and nutritional balance, along with a habit of consistently staying active. Planned snacking and regular exercise can help maintain a healthy weight without resorting to extreme calorie restriction.