Kumiko’s personal journey has inspired over 2000 followers, who eagerly await her insights on diet, exercise, and self-care.
In addition to her consistent diet and exercise routine, Kumiko attributes her success to five key factors that any middle-aged woman can incorporate into their journey towards a healthier self.
Here are 5 weight loss tips 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 tracking your weight, pay attention to changes in measurements across your body, from your waist to your thighs and arms. This not only helps you notice significant changes but also keeps you motivated throughout your weight loss journey.
Kumiko Tokuma suggests taking photos of your body from multiple angles to track your daily progress. Visual documentation serves as a powerful motivator, allowing you to witness even the smallest improvements and encouraging you to continue pushing forward.
Additionally, regular health check-ups are essential. Monitor health indicators such as blood pressure, body mass index (BMI), and other health issues 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 help maintain your motivation. Kumiko’s goals weren’t just about 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 went beyond mere weight loss, providing a strong impetus for her to continue. For instance, she set small, achievable goals like recording daily food intake, walking at least 8,000 steps daily, and drinking 1.5 liters of water every day. These realistic goals helped her gradually work towards success. Remember, breaking down your goals makes them feel more manageable and helps maintain long-term motivation.
3. Uncover the Root Causes of Your Weight Gain
One of the keys to effective weight loss is understanding why your body is gaining weight. 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. However, after using diet management apps, she realized that solely focusing on calorie control 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 crucial 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 overly ambitious goals right away. Gradual changes are more manageable and help establish long-lasting habits. Kumiko started her transformation with small adjustments, such as preparing 1.3 liters of water each morning, taking the stairs instead of the elevator, and recording every meal. These simple actions might not seem impressive at first, but when they become ingrained in your daily routine, they yield remarkable results.
By forming and maintaining these habits, you won’t feel overwhelmed or exhausted. Your weight loss goal will become more attainable as you won’t have to “fight” with yourself every day. Creating a healthy lifestyle through small changes will help you stay motivated and achieve your goals more naturally.
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 isn’t the goal. What matters is that you remain persistent and maintain your motivation, even when you fall short of your desired goals.
Kumiko advises that reducing self-imposed pressure helps alleviate stress and fosters patience and perseverance in your weight loss journey. Maintaining a relaxed mindset will eventually lead to success.
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