Kumiko’s journey to wellness has inspired over 2000 followers on her social media, where she shares her diet and fitness routines, empowering women to take charge of their health.
In addition to her consistent diet and exercise regimen, Kumiko attributes her success to five key factors that any middle-aged woman can implement on their weight loss journey.
Here are the five weight loss secrets that women over 50 can learn from Kumiko:
1. Understand Your Physical Condition
To effectively lose weight, the first and most important step is to have a clear understanding of your physical condition. Beyond just focusing on your weight, track the changes in your body measurements, including your waist, thighs, and arms. This not only helps you notice significant differences but also keeps you motivated throughout your weight loss journey.
Kumiko Tokuma suggests taking photos of your body from various angles to monitor your daily progress. Documenting your body’s transformation will help you appreciate even the smallest improvements, fueling your determination to continue.
Additionally, regular health check-ups are essential during your weight loss journey. Pay attention to health indicators such as blood pressure, body mass index (BMI), and other health concerns to make informed adjustments to your diet and exercise routines.
2. Set Clear Goals and Identify Solid Motivators
Before embarking on your weight loss journey, it’s crucial to set clear and specific goals. Goals provide direction and motivation to keep you on track. Kumiko’s goals went beyond just losing weight; she set practical targets like “improving health check-up results,” “gaining confidence,” “being able to wear sleeveless clothes,” and even “becoming more beautiful.”
These goals served as powerful motivators, encouraging her to set smaller, achievable targets like recording daily food intake, walking at least 8,000 steps daily, and drinking 1.5 liters of water every day. By breaking down her goals into manageable steps, she made steady progress toward her ultimate success. Remember, setting smaller goals helps prevent overwhelm and sustains long-term motivation.
3. Uncover the Root Causes of Your Weight Gain
Understanding why your body gains weight is a crucial key to effective weight loss. Simply controlling your diet or exercising may not be enough, as other factors can significantly impact your weight. Kumiko initially believed that reducing carbohydrates and increasing protein intake would lead to rapid weight loss, but after using diet management apps, she realized that calorie control alone wasn’t the comprehensive solution.
According to Kumiko, factors like lack of sleep, stress, and emotional eating can contribute to weight gain. Especially when stressed or sleep-deprived, unhealthy eating habits can slow down your weight loss progress. Therefore, in addition to monitoring your diet, it’s essential to analyze and adjust your lifestyle habits to maintain a stable and healthy weight.
4. Start with Small Changes and Build Long-Lasting Habits
When beginning your weight loss journey, there’s no need to set massive goals from the start. Gradual changes implemented consistently will help you establish long-lasting habits. Kumiko started her transformation by making small adjustments, such as preparing 1.3 liters of water every morning, taking the stairs instead of the elevator, and recording her daily meals. While these actions might not seem impressive at first, they become powerful habits that lead to astonishing results when practiced daily.
By forming and maintaining these habits, you won’t feel overwhelmed or exhausted. Your weight loss goal will become more achievable as you won’t have to “fight” with yourself every day. Creating a healthy lifestyle through small changes will help you stay motivated and naturally reach your goals.
5. Don’t Be Too Hard on Yourself, Create a Comfortable Space
Lastly, Kumiko emphasizes that the most important aspect of weight loss is not being too hard on yourself. While it’s crucial to set goals like calorie control, regular exercise, and limiting sweets, don’t beat yourself up if you don’t achieve them all the time. Weight loss is a long journey, and perfection is not the goal. What matters is your persistence and motivation, even when you don’t meet your desired targets.
Kumiko advises that reducing self-imposed pressure helps alleviate stress, fostering patience and resilience in your weight loss journey. Maintaining a relaxed mindset will eventually lead to success.
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