When I wrote my Hello 2026 post back in January, one of my resolutions was pretty simple: lose 3kg, track my diet and weight, exercise more, and eat healthier.
At that time, I just wanted to stop making excuses and become a little more conscious about what I was eating and how much I was moving.
Now that we are 8 months into 2026, I thought it was time for a little checkpoint.
Surprisingly, I think I am doing better than expected.
The number that makes me happy
So far, I have lost around 5kg.
I have already exceeded the goal I set for myself at the beginning of the year, as my original target was only 3kg.
Of course, losing weight is only one part of the story.
One thing I have been paying more attention to is my Visceral Fat Rating and body age. According to my new body composition weighing machine, my Visceral Fat Rating has dropped from 7 to 6, while my body age has gone from 52 to 48.
These may not sound like a huge difference. I have so many friends whose body age is much younger than their actual age, including those who are older than me. But seeing the numbers move in the right direction is quite encouraging.
For me, this is also a reminder that the goal shouldn’t simply be “cutting down my weight”. I want to be healthier overall, rather than just chasing a smaller number on the weighing scale.
Weight loss is nice, but I don’t want to lose everything
This is probably the part I need to pay more attention to next.
When we talk about losing weight, it is very easy to celebrate whenever the number on the scale goes down.
But weight is made up of different things – fat, muscle, water and everything else.
I was initially overjoyed when I first noticed my weight going down, but I also noticed that my muscle mass was going down too. Ignorant me wasn’t aware of the importance of muscle back then, but I am glad I read up on the science behind it and finally learned how important muscle is!
I read that as natural estrogen levels decline during perimenopause and menopause, our bodies can experience accelerated muscle loss, a slower metabolic rate, and an increased risk of insulin resistance and bone density loss. Maintaining lean muscle can help support our joints and bones, improve blood sugar control, and help with maintaining a healthier body composition.
So my next goal isn’t simply to continue losing weight. I also want to improve my body composition!
Earlier in the year, my muscle mass was slightly below 26kg. My target is to gradually bring that up to around 27kg by the end of the year.
In other words, the next few months shouldn’t be about starving myself just to make the weighing scale happy. I want to maintain and build muscle while losing unnecessary fat.
That sounds much easier when written down than actually doing it.
Am I exercising more?
Yes.
Am I suddenly a fitness person?
Definitely not.
I am still very much the same slack me who constantly thinks of several reasons why I should rest instead of exercise.
But compared with where I was previously, I have become more conscious about moving and exercising.
I think this is where having a target helps. Instead of simply thinking, “I need to lose weight”, I can look at several smaller things:
- Am I exercising consistently?
- Am I eating enough protein?
- Am I eating too much?
- Am I getting enough vegetables and healthier food?
- Am I maintaining my muscle?
- Is my visceral fat improving?
- Am I sleeping enough?
None of these things is particularly exciting on its own.
But together, they probably matter more than simply looking at my weight.
The food part is still work in progress
This one is probably the hardest.
I have been trying to be more conscious about what I eat and how much I eat. My January resolution was to track my diet and weight so that I wouldn’t overeat, and I think being more aware of what I eat has already helped.
But let’s be realistic.
I still like food and enjoy eating out. In fact, as a content creator, I occasionally get invited to tastings, and it’s not unusual to overeat at these events.
And I am definitely not going to become the person who survives entirely on salad and grilled chicken.
The goal is to find something that I can actually maintain for the long term.
I would rather make healthier choices most of the time while still allowing myself to enjoy sinful food – just in smaller portions.
So, what’s next?
Since I have already exceeded my original 3kg weight-loss target, my focus for the rest of 2026 will be more about health and body composition.
My current targets are:
- Weight: Maintain the progress I have made.
- Visceral Fat Rating: Continue working towards bringing it down to 5 or lower.
- Muscle Mass: Work towards increasing it to at least 27kg by the end of the year.
- Exercise: Continue exercising consistently at least 3 times a week for 20 minutes, instead of treating exercise as something I only do when I feel stress.
- Food: Continue eating healthier and being more aware of portions, without making myself miserable.
A small win is still a win
Looking back at my January resolutions, I think this is one area where I can give myself a little credit.
I lost around 5kg, improved my Visceral Fat Rating from 7 to 6, and lowered my body age from 52 to 48 — now just one year older than my actual age.
And more importantly, I have become more conscious about my physical health.
There is still plenty of room for improvement, especially when it comes to building muscle and being consistent with exercise.
But perhaps that is the whole point of a checkpoint.
It isn’t about declaring that I have achieved everything.
It is about stopping for a moment, looking at where I am, and asking:
“Am I moving in the right direction?”
For now, I think the answer is yes.
So, let’s see what the next few months bring.
27kg muscle mass, here I come!
Hopefully without having to give up all the good food along the way – especially with all the year-end gatherings with friends and Christmas celebrations.
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