![[Day 14] Switch On Diet : Two Weeks Down, Stronger Than Ever](https://kchopstick.com/wp-content/uploads/2025/06/인바디-2-1100x450.png)
It’s been two weeks since I began the Switch On Diet — designed to support fat loss and sustainable health for women over 40 — and the steady progress so far has been both motivating and empowering.
Today marks the 14th day of my journey with the Switch On Diet, and I’m proud to say I’ve completed two full weeks. As I step into the third week, I feel stronger, lighter, and more in control of my health than I’ve felt in years.
The most exciting news? My body fat has decreased by 3 kilograms, and my muscle mass has returned to the exact level it was when I started. That’s a huge win in my book! Many people worry about losing muscle during a diet, especially when intermittent fasting or reducing calorie intake, but the Switch On Diet seems to offer a great balance between fat loss and muscle preservation.
Before starting the third week, it’s recommended to assess your progress and decide whether to repeat the second phase, especially if muscle loss was significant. Thankfully, I didn’t need to. With my muscle mass stable, I feel ready to move forward confidently.
Seeing these changes through regular InBody scans has been a major source of motivation. There’s something so empowering about watching your efforts reflected in numbers. It keeps me accountable and reminds me that patience and consistency pay off. Fortunately, the Pilates studio I attend has an InBody machine, which makes tracking my body composition convenient and reliable.
Speaking of Pilates—today’s session was especially rewarding. I focused on core strengthening exercises and stretching. After dealing with lower back disc issues for over 10 years, I’ve become very careful about how I move my body. I avoid heavy lifting and high-impact activities. These limitations, though necessary, have sometimes made me more sedentary, which is one reason I gradually gained weight over the years.
But about five years ago, I started doing Pilates—not aggressively, but consistently. I may not be the most intense practitioner, but I’ve stuck with it, and that counts for something. I’m proud of myself for prioritizing my back health and sticking with a routine that works for me. Pilates has helped strengthen my core and relieve tension in my spine. Today, after a full session, my back felt strong and my body limber.
Movement That Fits You
If you’re in your 40s or 50s, finding an exercise routine that supports your body—not stresses it—is crucial. Here are some popular fitness trends that are gentle yet effective for midlife women:
- Pilates: Great for core strength, flexibility, and posture.
- Barre Workouts: Low impact, ballet-inspired exercises for toning.
- Yoga: Ideal for flexibility, mindfulness, and joint care.
- Strength Training with Resistance Bands: Helps maintain muscle without high impact.
- Walking & Light Hiking: Easy to sustain and great for cardiovascular health.
It’s not about doing the most, it’s about doing what feels good and sustainable for you. Celebrate small wins and choose movement that makes you feel empowered, not exhausted.
Patience, Progress, and Purpose during Switch on Diet
This journey is not just about the weight. It’s about being more connected to my body, honoring its needs, and feeling proud of my progress. The Switch On Diet is structured in phases, but it’s flexible enough to listen to your body along the way. Whether you’re adjusting based on your InBody scan or tuning into your energy levels, the plan empowers you to stay in charge.
I’ve learned that success on any wellness journey comes from patience, consistency, and a little self-kindness. I’m not rushing through this diet—I’m walking through it intentionally, and I’m excited to see where the next two weeks will take me.