You know those moments when something happens that completely catches you off guard – in the best possible way? Well, I just had one of those this week, and I’m still processing it. I stepped on the scales expecting the usual modest progress, and instead saw something that made me do a double-take: 8.7 pounds down. In a matter of days.
Now, before we get too excited (and trust me, part of me is doing a little celebration dance), let me share what really happened here. Because understanding the science behind these wins is just as important as celebrating them.
The Simple Changes That Started It All
Here’s the thing – I didn’t do anything revolutionary. No complicated diet plan, no expensive supplements, no extreme workout regime. All I did was cut out the stuff I knew wasn’t serving me: the takeaways that had become a bit too frequent, the biscuits I’d mindlessly grab with my afternoon coffee, the sweets that somehow found their way into my shopping basket, and those crisps that turned “just a few” into “where did the whole packet go?”
It sounds almost too simple, doesn’t it? But sometimes the most powerful changes come from addressing the basics we already know we should be tackling. We can overcomplicate things so easily, searching for the perfect diet or the magic solution, when often what we need is to just get back to fundamentals.
The Reality Check: Water Weight vs. Fat Loss
Now, here’s where I need to be completely honest with you (because that’s what BLA50 is all about – keeping it real). That 8.7-pound drop? A good chunk of it is almost certainly water weight. And that’s not me trying to diminish the achievement – it’s me understanding what’s actually happening in my body.
When we eat foods high in salt and processed carbohydrates, our bodies hold onto water. It’s just how we’re built. Those fatty, processed foods I’d been indulging in? They were making my body retain fluid like nobody’s business. Once I cut them out, my body started releasing that excess water. Hence the dramatic drop on the scales.
Does that make it less of a win? Absolutely not. Because here’s what that initial water weight loss represents: a commitment to change. It’s my body responding positively to better choices. And yes, while the losses will likely slow down from here (and that’s completely normal and healthy), this is exactly the kickstart I needed.
The Stats Tell a Deeper Story
Looking beyond just the number on the scales, I’ve been diving into my other health metrics, and they’re painting a really interesting picture. My step count is actually down this week compared to previous weeks, which initially made me scratch my head. Less movement should mean fewer calories burned, right?
But here’s where it gets fascinating – my average daily calorie burn has stayed roughly the same. How? The weight lifting I’ve been incorporating into my routine. Even relatively brief sessions with weights can boost your metabolism and keep that calorie burn elevated throughout the day. Your muscles are working harder, recovering, rebuilding. It’s like having a little internal furnace that keeps going even after you’ve finished your workout.
This is one of those lessons that becomes especially important as we navigate life after 50. We can’t just rely on cardio and steps anymore (though they’re still valuable, don’t get me wrong). Building and maintaining muscle mass becomes crucial for our metabolism, our bone density, our independence, and our overall health. Every rep, every lift, every bit of resistance training is an investment in our future selves.
The 20% Milestone: Why This Matters
Here’s where I got genuinely emotional this week. When I calculated the numbers, I realized I’m now 20% of the way toward my goal weight. Twenty percent! That might not sound like much to some people, but when you’ve been struggling with the same pounds for what feels like forever, suddenly being a fifth of the way there feels monumental.
This isn’t just about the weight, though. It’s about what that 20% represents. It’s proof that change is possible. It’s evidence that my efforts are working. It’s momentum. And after 50, when sometimes it feels like our bodies are fighting against us, having tangible proof that we can still transform, still improve, still reach new goals – that’s powerful stuff.
I think that’s what I want you to take away from this if you’re on your own health journey. Don’t underestimate the power of these early wins. Yes, some of it might be water weight. Yes, the progress might slow down. But right now, in this moment, I’ve proved to myself that I can do this. And that belief? That’s going to carry me through the harder days ahead.
The Body Composition Breakthrough
Beyond the scales, my body composition stats are showing some really encouraging changes. My muscle percentage has gone up, and my fat percentage has gone down. This is exactly what we want to see – not just losing weight, but losing the right kind of weight while building (or at least maintaining) the good stuff.
This distinction becomes so important as we age. Pure weight loss isn’t the goal – body composition is. We want to be stronger, more capable, more resilient. We want to maintain the muscle that keeps us independent and active. The fact that my brief forays into weight training are already showing up in these metrics is incredibly motivating.
Building Something Useful: The Progress App
You know what happens when you’re excited about something? You want to share it, track it, understand it better. So I ended up designing a little app (you can find it on the site) that’s been really helpful for me, and I hope it might be for you too.
It’s simple – you input your starting weight, your target weight, and your current weight, and it calculates your progress as a percentage. But here’s the really useful bit: you can also add how much you’d like to lose per week (the default is 2 pounds, which is a healthy, sustainable rate), and it gives you a timeline showing how many weeks it’ll take to reach your goal.
I’ve found this incredibly helpful for keeping perspective. When you’re in the thick of a weight loss journey, it’s easy to get impatient or discouraged. But seeing it laid out in weeks, seeing that steady progress toward a realistic goal – it helps keep you grounded and motivated. It turns that big, scary number into a series of small, achievable steps.
The Real Test Ahead
I’m not going to lie – I know the real test comes next week, and the week after that, and all the weeks that follow. This initial dramatic loss was exciting, but now comes the harder part: the consistent, sustainable effort that will get me to my actual goal.
The water weight will be gone. The novelty will wear off. There will be days when I’m tired, stressed, or just really fancy a takeaway. This is where the rubber meets the road, where initial enthusiasm needs to transform into lasting habit.
But here’s what I’m learning: this isn’t about perfection. It’s about progress. It’s about making better choices most of the time, not all of the time. It’s about being kind to myself on the days when I slip up, and getting back on track the next day without shame or guilt.
What This Means for You
If you’re reading this and you’re on your own health journey, I want you to know something: your wins matter. Whether it’s 8 pounds or 0.8 pounds, whether it’s water weight or fat loss, whether you’re crushing your goals or just managing to make it through a tough week – it all counts.
We’re navigating these changes in bodies that are different from when we were 30, or even 40. Our metabolism is different. Our recovery takes longer. Our responsibilities might be different. But that doesn’t mean transformation isn’t possible. It just means we need to approach it with patience, understanding, and a hefty dose of self-compassion.
This journey I’m on – it’s not about achieving some perfect body or turning back the clock. It’s about feeling strong, capable, and energized for this next chapter of life. It’s about setting goals that matter to me and proving to myself that I can still achieve them. It’s about building habits that will serve me not just this year, but for decades to come.
Moving Forward with Momentum
So where do I go from here? I’m going to keep doing what’s working: making conscious food choices, incorporating that weight training, staying active in ways that feel good, and tracking my progress without obsessing over it. I’ll celebrate the wins, learn from the setbacks, and keep showing up for myself day after day.
And I’ll keep sharing the journey with you – the ups, the downs, the plateaus, and the breakthroughs. Because that’s what BLA50 is all about: being honest about the challenges and celebrating the victories of life after 50.
This unexpected win has given me exactly what I needed: proof that change is possible, momentum to carry forward, and renewed belief in my ability to reach my goals. Here’s to the next 80% of the journey – I’ve got a feeling it’s going to teach me even more than this first 20% has.
What about you? What’s your 20% win been lately? I’d love to hear about it.