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대부분 한 자릿수 체지방에 실패하는 이유는 기반을 다지지 않고 실행부터 하기 때문입니다. 기반, 실행, 관리로 이어지는 3단계 전략으로 여러분의 노력이 배신당하지 않도록 지켜드립니다. 영상만으로는 해결되지 않는 궁금증이 있으신가요? 아래 링크를 통해 AI에게 직접 질문하고, 궁금증에 대한 명쾌한 답을 얻어보세요. 👇 AI에게 나만의 맞춤 답변 얻기 https://notebooklm.google.com/noteboo... 00:00 오프닝 00:35 10% 미만 체지방' 달성을 위한 장기 전략 05:21 1단계: 성공을 위한 '기반' 다지기 11:13 2단계: 지방 감량을 위한 '실행' 계획 16:49 3단계: 결과를 지키고, 더 나아가기 위한 '관리' 전략 참고 자료 1. Ramage, S., et al. "Long-term weight loss maintenance for obesity: a multidisciplinary approach." *Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy*, vol. 9, 2 Mar. 2016, pp. 37-46. 2. Melby, Christopher L., et al. "Why Weight Loss Maintenance Is Difficult." *Obesity*, vol. 25, no. S2, Aug. 2017, pp. S9-S17. 3. Buso, M. E. C., et al. "Adaptations of leptin, ghrelin or insulin during weight loss as predictors of weight regain: a review of current literature." *International Journal of Obesity*, vol. 41, no. 4, Apr. 2017, pp. 493-501. 4. Fothergill, Erin, et al. "Persistent metabolic adaptation 6 years after 'The Biggest Loser' competition." *Obesity*, vol. 24, no. 8, Aug. 2016, pp. 1612-19. 5. Ciborowski, M., et al. "Healthy strategies for successful weight loss and weight maintenance: a systematic review." *Applied Physiology, Nutrition, and Metabolism*, vol. 39, no. 5, May 2014, pp. 575-87. 6. Al-Salameh, Ahmad, et al. "Weight Maintenance after Dietary Weight Loss: Systematic Review and Meta-Analysis on the Effectiveness of Behavioural Intensive Intervention." *Nutrients*, vol. 14, no. 6, Mar. 2022, p. 1259. 7. Zarrabi, Idin, et al. "The Role of Choice in Weight Loss Strategies: A Systematic Review and Meta-Analysis." *Nutrients*, vol. 10, no. 10, Sep. 2018, p. 1381. 8. Wang, Lu, et al. "Effects of Different Exercises Combined with Different Dietary Interventions on Body Composition: A Systematic Review and Network Meta-Analysis." *Nutrients*, vol. 16, no. 17, Aug. 2024, p. 3007. 9. Cava, Edda, et al. "Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss." *Nutrients*, vol. 13, no. 7, Jul. 2021, p. 2473. 10. Wewege, M. A., et al. "Effect of resistance exercise on body composition, muscle strength and cardiometabolic health during dietary weight loss in people living with overweight or obesity: a systematic review and meta-analysis." *BMJ Open Sport & Exercise Medicine*, vol. 11, no. 3, Aug. 2025, e002363. 11. Batsis, John A., et al. "Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials." *Nutrients*, vol. 15, no. 10, May 2023, p. 2359. 12. Johns, David J., et al. "Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis." *Journal of the International Society of Sports Nutrition*, vol. 11, suppl. 1, Dec. 2014, p. P34. 13. Chappell, A. J., et al. "Effects of Different Dietary Energy Intake Following Resistance Training on Muscle Mass and Body Fat in Bodybuilders: A Pilot Study." *Journal of Human Kinetics*, vol. 71, Dec. 2019, pp. 151-64. 14. Areta, José L., et al. "Prolonged Calorie Restriction Downregulates Skeletal Muscle mTORC1 Signaling Independent of Dietary Protein Intake and Associated microRNA Expression." *The Journal of Clinical Endocrinology & Metabolism*, vol. 101, no. 10, Oct. 2016, pp. 3743-52. 15. Lo, Michael, et al. "Caloric restriction induces anabolic resistance to resistance exercise." *The Journal of Physiology*, vol. 599, no. 13, Jul. 2021, pp. 3367-85. 16. Ashtary-Larky, Damoon, et al. "Lean mass sparing in resistance-trained athletes during caloric restriction." *Frontiers in Nutrition*, vol. 9, Apr. 2022, p. 886227. 17. Hector, A. J., and S. M. Phillips. "Preserving Healthy Muscle during Weight Loss." *Advances in Nutrition*, vol. 9, no. 1, Jan. 2018, pp. 78-87. 18. Sun, Peng, et al. "The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis." *Frontiers in Endocrinology*, vol. 14, Apr. 2023, p. 1183765. 19. Chung, N., et al. "Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure." *Journal of Exercise Nutrition & Biochemistry*, vol. 22, no. 2, Jun. 2018, pp. 23-30. 20. World Health Organization. "Micronutrients." *World Health Organization*, 2024. 외 수십개