The Korean Wellness Pause

[Day 23] Switch on Diet : Celebrating 5 kg of Fat Loss & 1 kg of Muscle Gain, Healthy Aging

[Day 23] Switch on Diet : Celebrating 5 kg of Fat Loss & 1 kg of Muscle Gain, Healthy Aging

Real Shape, Real Joy with Switch on Diet

Today marks Day 23 of the Switch‑On Diet, and I am thrilled: I’ve lost 5 kg (11 lbs) of body fat and gained 1 kg (2.2 lbs) of muscle. Those numbers on the scale are meaningful—but what excites me more is how my body looks, fits, and feels each day. My jeans are looser, my core feels stronger, and I genuinely feel happier—inside and out.

Beyond the Scale—Fat vs. Muscle in Real Terms

Let’s put these numbers into perspective:

  • 5 kg of fat equals roughly 5–5.5 liters by volume—like removing five 1‑liter water bottles from your body .
  • 1 kg of muscle, being denser, occupies only about 900 mL .

That means your body actually shrinks in volume—even if net weight loss is “only” 4 kg. This shift contributes to a visibly slimmer waistline, firmer posture, and more sculpted curves.

Waist & Clothing Changes

Scientific studies show that for every 3 kg of weight loss, an average person shrinks their waist circumference by about 2.5–3.5 cm . With 5 kg of fat gone, I estimate I’ve lost 4–5 cm (1.5–2 in) around my waist—enough that I can feel it when I button my jeans or wear a fitted skirt. My tops feel smoother around my midsection, and even my undergarments feel more comfortable. That kind of daily reminder is more motivating than any number on the scale.

Building Muscle, Not Just Losing Fat

With 1 kg of lean muscle gained, here’s what’s different:

  • My core and lower body feel more toned and capable during Pilates and daily movements like carrying groceries or walking stairs.
  • Because muscle tissue burns more calories than fat—even at rest—this gain supports continued fat loss and better metabolic health.
  • Clothes fit differently: my shoulders and arms feel firmer, my posture is stronger, and my body shape feels more youthful.

This is not “tiny progress”—it’s significant, especially during midlife when muscle loss naturally accelerates.

How the Switch On Diet Lifestyle Contributed

  1. Meal sequencing: veggies → protein → carbs helped maintain blood sugar balance and minimize belly fat.
  2. Strategic fasting: two 24‑hour fasts per week pushed my body deeper into fat-burning mode while activating fat-release hormones.
  3. Gentle movement: consistent Pilates, walking, and relaxing stretches helped preserve muscle and improve circulation—no high-impact stress needed.
  4. Gut-focused nutrition: fermented foods, probiotic yogurt, and fiber-rich veggies reduced bloating and inflammation, supporting a sleeker silhouette.
  5. Protein priority: focusing on adequate protein intake helped minimize muscle loss and promote lean mass gain.
switch on diet, life is good

– Emotional & Physical Wins

  • I feel lighter, not just physically, but mentally—a sense of ease in everyday life.
  • My body looks more sculpted, which makes getting dressed a confidence booster.
  • Persistent energy: no more midday crashes, less bloating, and a smoother digestion rhythm.
  • Gentle resilience: when I briefly overate or skipped a workout, I didn’t spiral. I returned to the plan with ease—and self-compassion.

It’s not about perfection—it’s about lifting myself with curiosity, one choice at a time.

Why Size Matters More Than Weight

  • Waist circumference is a strong predictor of metabolic health. A smaller waist correlates with improved blood sugar control and lower inflammation risk .
  • Volume reduction—losing 5 kg of fat—allows for more dramatic shape changes than the same weight lost through water or muscle.
  • Muscle gain helps maintain basal metabolism, preventing the “plateau” that often follows weight loss.

So yes, 5 kg fat + 1 kg muscle = visible change, metabolic strength, and lasting shape.

Day 23 Takeaways & Warm Encouragement

  • 5 kg fat gone = 5 L lost—that’s real volume, not just a number.
  • 1 kg of muscle adds shape, strength, and metabolic power.
  • Expect 4–5 cm off your waistline with this type of progress.
  • Small muscle gains can have big effects on posture, energy, and metabolism.

If you’re in Week 4 of the Switch‑On journey—or any mindful eating plan—I hope this encourages you. You don’t need drastic scale drops to transform your body. Size, shape, firmness, and wellness all count—and they matter more than pounds alone.

Celebrate every cm, every toned curve, every energized morning. You’re not just losing—you’re evolving, inside and out. 💛