In a recent broadcast that has sparked significant conversation across social media and the K-pop industry, Karina, the leader of the globally renowned girl group aespa, shared the grueling physical measures she once took to manage her weight during her formative years as a trainee. Appearing as a featured guest on the July 12 episode of the popular JTBC variety program Please Take Care of My Refrigerator, the idol provided a rare, unfiltered look into the high-pressure environment of idol preparation and the extreme physiological demands placed on young performers. The revelation, which detailed a method of losing four kilograms (approximately 8.8 pounds) within a single 24-hour window, left the show’s panel of professional chefs and hosts in a state of visible disbelief.
The episode began with a lighter exploration of Karina’s personal tastes, as the show’s signature format involves professional chefs creating gourmet meals using only the ingredients found in a celebrity’s actual refrigerator. When Karina’s fridge was opened, the culinary experts expressed surprise at how well-stocked it was, noting a wide variety of ingredients that suggested a genuine passion for food. Karina, known among fans for her healthy appetite and love for diverse cuisines, confirmed her status as a "foodie." However, she quickly pivoted to the reality of maintaining her "AI-like" visual standards, confessing that her metabolism is characterized by rapid fluctuations. She described a body type that both gains and loses weight with unusual speed, a trait that became a central challenge during her pre-debut years at SM Entertainment.
The Trainee Weigh-In: A Catalyst for Extreme Measures
The core of Karina’s revelation centered on a specific incident during her trainee days, a period notorious in the K-pop industry for its rigorous standards and frequent "evaluations." Karina recounted a day when she had indulged in food, resulting in a 4 kg weight gain. With a mandatory official weigh-in scheduled for the following morning, she felt compelled to shed the weight immediately to meet the agency’s strict requirements.
"During my trainee days, I ate whatever I wanted, but when I weighed myself, I had gained 4 kg," Karina explained to the stunned panel. "I had a weigh-in the next day, so I had to lose the weight quickly."
This anecdote highlights a systemic reality within the South Korean entertainment industry, where trainees are often subjected to weekly or even daily weigh-ins. Failure to maintain a specific weight can lead to disciplinary action, a delay in debut plans, or even dismissal from the training program. For Karina, the pressure to conform to these standards led to a desperate and physically taxing routine that she detailed for the first time on the JTBC program.
The "100-Song" Routine: A Detailed Breakdown
To achieve the near-impossible goal of losing 4 kg in less than a day, Karina engaged in a self-imposed, high-intensity exercise regimen designed to maximize perspiration and caloric expenditure. The method involved a combination of extreme heat, heavy layering of clothing, and hours of continuous cardiovascular activity.
Karina described the process in detail: she entered a practice room and turned the heater to a high setting to create a sauna-like environment. She then dressed in multiple layers of heavy clothing, including leggings, a full sweatsuit, a zip-up hoodie, and a padded winter jacket. In this attire, she ran and moved continuously for five to six hours. To track her progress and keep her momentum, she used a playlist of approximately 100 songs, vowing not to stop until the music ended.
Following this grueling session, she returned home to take a hot bath for an hour, further encouraging the body to expel fluids. By the time of her weigh-in the next morning, she had successfully dropped the 4 kg she had gained.
Expert Analysis: The Physiology of Weight Cutting
The panel’s reaction was one of immediate concern and recognition of the dangers involved in such practices. MC Ahn Jung Hwan, a former professional soccer player who represented South Korea in multiple FIFA World Cups, immediately identified the method as a form of "weight cutting" commonly used by professional athletes in combat sports like wrestling, boxing, or mixed martial arts (MMA).
"You were essentially draining all the water out of your body," Ahn Jung Hwan remarked, noting that while effective for moving the needle on a scale, the practice is incredibly taxing on the internal organs and overall health.
From a physiological perspective, losing 4 kg in a single day is almost exclusively a loss of water weight (dehydration) rather than adipose tissue (fat). Professional athletes use these methods to "make weight" for a specific category, but they do so under the supervision of medical professionals and trainers because the risks of heatstroke, electrolyte imbalance, and kidney strain are high. For a young trainee performing this alone in a practice room, the physical risks are amplified. Karina herself admitted that the experience was "totally draining" and has left lasting impacts on her physical condition.
The Long-Term Impact on Health and Wellness
Now a veteran in the industry and the leader of one of the world’s most successful music groups, Karina reflected on the long-term consequences of such extreme behavior. She noted that as she has matured, her body’s ability to recover from such stress has diminished.
"Now that I’m older, I can’t eat like that or exercise like that," she confessed during the broadcast. She added a poignant detail about her current physical state: "These days, even rainy days make my body hurt."
This admission sheds light on the "wear and tear" experienced by K-pop idols, who often begin their professional careers in their mid-teens. The combination of restrictive dieting, lack of sleep, and high-impact choreography can lead to chronic joint pain and metabolic issues later in life. Karina’s willingness to speak openly about these pains suggests a shift in the industry toward more transparent conversations regarding artist health, moving away from the "perfect" facade that was traditionally expected of idols.
Industry Context: The Evolution of Idol Diet Culture
Karina’s story is not an isolated incident but rather a reflection of a broader culture that has long dominated the K-pop landscape. In recent years, several high-profile idols have begun to speak out about the dangerous weight-loss methods they were encouraged or forced to adopt.
- The "Paper Cup" Diet: In previous generations, some idols famously limited their food intake to what could fit inside a small paper cup.
- The Ice Cube Diet: Others have reported eating only ice cubes to trick the stomach into feeling full while consuming zero calories.
- The IU Diet: Soloist IU once revealed a diet consisting of one apple for breakfast, two sweet potatoes for lunch, and a protein shake for dinner, which became a viral (and widely criticized) trend.
However, the 2020s have seen a gradual shift. Agencies are increasingly hiring nutritionists and mental health professionals to oversee the well-being of their artists. Fans, too, have become more vocal in demanding that their favorite performers prioritize health over aesthetics. Karina’s revelation on Please Take Care of My Refrigerator serves as both a cautionary tale and a testament to the resilience required to survive the "trainee system."
Public and Fan Reaction
Following the broadcast, social media platforms were flooded with reactions from "MYs" (aespa’s fanbase) and general K-pop followers. While many expressed admiration for Karina’s discipline and "warrior-like" work ethic, the prevailing sentiment was one of sympathy and concern.
"It’s heartbreaking to think that she had to put her body through that just for a weigh-in," one fan commented on X (formerly Twitter). Others pointed out that Karina’s story highlights why it is important for fans to support idols’ health rather than pressuring them to stay thin. The clip of her revelation quickly went viral, garnering millions of views and sparking debates on Korean online forums like Pann and TheQoo regarding the necessity of reform in trainee management.
Conclusion: A Call for Balance in the Entertainment Industry
The July 12 episode of Please Take Care of My Refrigerator provided more than just a glimpse into a celebrity’s kitchen; it offered a sobering look at the hidden costs of stardom. Karina’s story of losing 4 kg in a day through sheer force of will and physical endurance serves as a powerful reminder of the pressures faced by young women in the limelight.
As aespa continues to dominate global charts and redefine the boundaries of the "metaverse" and pop music, Karina’s openness about her past struggles and current physical limitations marks an important step toward a more humanized view of K-pop stars. By acknowledging the toll that extreme dieting and over-exercise take on the body, she contributes to an essential dialogue about the sustainability of the idol industry. While her "100-song" routine achieved its immediate goal in the practice room years ago, her message today is clear: health is a long-term investment that cannot be compromised for a single day on a scale.
