[Day 28] Switch on Diet : How I Lost 7kg of Fat and Gained a Stronger Mindset

Today marks the 28th and final day of my Switch-On Diet journey. Over the past four weeks, I lost 7kg of body fat and gained 0.5kg of muscle mass. While the number might not sound extreme at first, what really matters is how I feel inside my own body: lighter, more in control, and deeply grateful.

Three months ago, I couldn’t imagine fitting into some of my pre-pandemic clothes. Now, even outfits I used to consider tight in size 77 feel comfortable. My body feels different in the best way possible. The joy of slipping into old clothes again is something only those who’ve battled stubborn fat will understand. I feel like I reclaimed a part of myself.

Of course, this transformation didn’t happen overnight. For the most part, I followed the diet strictly, focusing on well-balanced meals, protein prioritization, 24-hour fasts, and low-carb dinners. I didn’t exercise excessively—mostly two sessions of Pilates per week and some stair climbing at home—but what made the biggest difference was consistency and mindful eating.

The Hidden Power of Losing 7kg of Fat

Let’s talk about what 7kg of body fat really means. One kilogram of fat takes up much more volume than 1kg of muscle, which is why many people find their clothes fitting better even if the scale hasn’t changed dramatically. In fact, 5kg of body fat can equal roughly the size of a large watermelon in volume.

Fat loss isn’t just about weight—it’s about body composition, reduced inflammation, and better hormonal balance. I noticed my face becoming less puffy, my digestion improving, and even my energy levels stabilizing throughout the day.

What Comes Next? Post-Diet Maintenance Plan

The real challenge begins now: maintaining this progress. Studies show that around 45% of people regain all the weight they lost within a year, and only about 20% manage to keep it off long-term. (See pie chart below.)

To prevent rebound weight gain, I’m planning to transition into a sustainable maintenance phase:

• Continue low-carb dinners 5 days a week
• 2 meals a day with 14:10 intermittent fasting
• Pilates twice a week + one stair climbing or walking day
• Weekly InBody checks at my Pilates studio to monitor fat and muscle balance
• Occasional 24-hour fast every 10-14 days to reset

I also plan to visit the public health center (boheonso) in Korea, which offers free biannual health checkups to all citizens over 40. These include blood pressure, blood sugar, and cholesterol screening. Depending on your age, the national health system adds additional tests like bone density or colon cancer screening. I think this is one of the most valuable systems we have and highly encourage my readers in Korea to take advantage of it.

For readers abroad, many countries also offer preventive health screenings:

• In the US, the Affordable Care Act mandates free annual wellness visits.
• In Europe, countries like Germany and the UK provide routine health checks.
• In Australia, the Medicare system covers several preventive screenings.

Wherever you are, check your local programs. Use them. Early detection and tracking matter more than you think.

Final Reflections

What I’ve learned during this month is that physical transformation is possible without extremes. The Switch-On Diet showed me how metabolic flexibility, insulin sensitivity, and mental awareness can work together to reset the body and spirit.

I’m not done. I’m just getting started. Now, it’s about sustaining the results, enjoying the new energy, and honoring the effort I’ve made.

To those just beginning: be kind to yourself, trust the process, and remember—progress is not perfection. It’s consistency. I hope to continue sharing this journey with you in the coming months.

Stay tuned for my post-Switch-On maintenance posts!