Alice McCarthy Wellness

Tag: weight loss mindset

  • Why the Scale Goes Up After 50: Understanding Water Weight and Glycogen

    Why the Scale Goes Up After 50: Understanding Water Weight and Glycogen

    The scale went up 3.6 pounds. And you know what? I stepped on it anyway.

    A few days of homemade macaroni and cheese, cookies, and cake.

    My weight went from 138.4 to 142.0 pounds.

    But here’s what really caught my attention.

    My measurements stayed exactly the same.

    Years ago, seeing that number would have played with my mind. I probably wouldn’t have even stepped on the scale because I knew what I had eaten.

    And if I had stepped on it? I might have gone right back into old habits. Eating less, feeling guilty, or trying to make up for enjoying food.

    But this time was different.

    I knew what I ate. I knew the scale might be up. And I decided to own my choices no matter what that number said.

    The difference wasn’t just about my weight.

    It was about understanding how my body works.

    Why Does the Scale Go Up So Quickly?

    When we’re working toward better health, it’s easy to believe that every pound gained means we’ve gained body fat.

    But that isn’t necessarily true.

    Our weight naturally fluctuates from day to day, and several things can influence what we see on the scale.

    These include:

    • Water retention
    • Carbohydrate intake
    • Sodium intake
    • Food still being digested
    • Hormonal changes
    • Bowel movements
    • Exercise and muscle recovery

    That means a sudden increase doesn’t automatically tell us how much body fat we’ve gained.

    And understanding that can change how we respond.

    What Is Glycogen, and Why Does It Matter?

    This was something I didn’t fully understand until I started learning more about how the body works.

    When we eat carbohydrates, our bodies break them down into glucose, which we use for energy.

    Some of that glucose is stored in our muscles and liver as glycogen.

    Here’s the interesting part.

    For every gram of glycogen stored, the body typically stores approximately 3 grams of water along with it.

    So when you’ve eaten more carbohydrates than usual, your body may replenish its glycogen stores and hold additional water.

    That extra water can show up on the scale.

    It doesn’t mean you’ve suddenly gained several pounds of body fat.

    It’s simply one of the ways our bodies manage energy.

    Can Macaroni and Cheese, Cookies, and Cake Cause Weight Gain Overnight?

    They can certainly contribute to a higher number on the scale, but that doesn’t mean every additional pound is body fat.

    Think about it.

    Homemade macaroni and cheese contains carbohydrates and often a good amount of sodium.

    Cookies and cake add more carbohydrates.

    The carbohydrates can replenish glycogen, while sodium can temporarily increase water retention.

    And let’s not forget the weight of the food itself while it’s moving through our digestive system.

    Could some fat gain occur if we’re consistently eating more energy than our bodies use? Of course.

    But a few days of different food choices don’t tell us exactly how much fat we’ve gained.

    One weigh-in doesn’t tell the whole story.

    Why Understanding Weight Fluctuations Matters After 50

    For many women over 50, the scale has been part of our lives for decades.

    We’ve watched it go down and celebrated.

    We’ve watched it go up and felt discouraged.

    Some of us spent years believing the answer was to eat less, skip meals, or start another diet.

    I know how easy it is to fall into that thinking.

    But I don’t want to live that way anymore.

    At this stage of my life, I’m focused on getting stronger, building muscle, eating nourishing food, and creating habits I can maintain.

    I want to understand my body, not fight against it.

    And I want other women to experience that freedom, too.

    My Measurements Stayed the Same. Why Is That Important?

    When my weight jumped from 138.4 to 142.0 pounds, I checked my measurements.

    They hadn’t changed.

    That was encouraging because I’ve learned not to depend on the scale as my only measurement of progress.

    Body measurements, how our clothes fit, strength, energy, and how we feel all provide useful information.

    Unchanged measurements don’t prove that every pound gained is water, but they remind me that one number doesn’t give me the entire picture.

    And neither does one day.

    Progress is something we look at over time.

    What Should You Do When the Scale Goes Up?

    First, don’t panic.

    A sudden weight increase doesn’t mean you’ve ruined your progress.

    Instead of reacting emotionally, get curious.

    Ask yourself:

    • Have I eaten more carbohydrates or sodium than usual?
    • Have I been drinking enough water?
    • Am I feeling sore from strength training?
    • Has my digestion changed?
    • What has my weight trend looked like over the last few weeks?

    Then get back to your normal, healthy habits.

    Not because you need to punish yourself.

    Because those habits are what help you feel your best.

    Eat nourishing meals. Drink water. Move your body. Get adequate rest.

    And most importantly, give your body time.

    Learning how my body works has changed the way I look at progress. It’s no longer just about the number on the scale. It’s about building strength, making better choices, and creating habits that last.

    I share more about this in my article, Healthy Progress After 50, where I talk about why getting healthier is about so much more than losing weight.

    The Biggest Change Wasn’t on the Scale

    Here’s what I really want you to understand.

    The old me probably wouldn’t have stepped on that scale.

    I would have avoided it because I didn’t want to face the number.

    But this time, I did.

    Not because I expected a perfect result.

    Because I’m learning that accountability doesn’t have to come with guilt.

    I enjoyed the food I chose to eat.

    I knew those choices might affect the scale.

    And I was willing to see the number without letting it determine how I felt about myself.

    That is progress, too.

    Your Scale Is Giving You Information, Not a Grade

    If you’re a woman over 50 who has spent years trying to lose weight, I want you to hear this.

    You don’t have to start over every time the scale goes up.

    You don’t have to punish yourself for enjoying food.

    And you don’t have to let one number erase weeks or months of consistent effort.

    Learn how your body works.

    Pay attention to your habits.

    Look at your progress over time.

    And remember that becoming healthier isn’t about being perfect every day.

    It’s about learning to make choices that support the life you want to live.

    I’m 61, and I’m still learning.

    And one thing I know for sure is that understanding my body has changed more than the number on my scale.

    It’s changing my mindset.

    The scale gives us information. It doesn’t tell us we’ve failed.

    Alice McCarthy 🦋

    Simple Wellness After 50 — Building strength, healthy habits, and a life we enjoy.

  • The Scale Is Just One Tool: Why Inches Matter Too

    The Scale Is Just One Tool: Why Inches Matter Too

    Today is weigh-in day, and I am reminding myself that the scale is only one tool. Learning how to measure your body can help you recognize progress that your weight alone may not show.

    Before stepping on the scale, I made a decision.

    I will not let one number make or break my day.

    The result gives me information, but it does not decide whether I am doing well. It cannot measure every healthy choice, every bit of movement or every promise I kept to myself.

    Today’s check-in showed me that I am continuing to move in the right direction. I am not sharing my numbers because this message is not really about my weight.

    It is about the woman who may be allowing the scale to control how she feels about herself.

    The Scale Does Not Tell the Whole Story

    Weight can change for several reasons.

    Water, digestion, sleep, hormones, sodium and the time of day may all affect what appears on the scale. A higher number does not always mean you gained body fat, and a lower number does not tell the whole story either.

    The scale can be helpful, but it is only one way to follow your wellness journey.

    Your body may be getting stronger while your weight stays the same. Clothes can begin fitting more comfortably, and movement may feel easier.

    Perhaps you are sleeping better, drinking more water or making healthier food choices. Those improvements matter, even when the scale is slow to reflect them.

    How to Measure Your Body and Track Inches

    Knowing how to measure your body gives you another way to notice change.

    Use a soft measuring tape made for sewing or body measurements. The tape should lie flat against your body without twisting.

    Keep it snug, but do not pull it so tightly that it presses into your skin.

    Measure the same areas each time, such as your:

    Neck

    Upper arm

    Chest

    Upper belly

    Belly button area

    Hips

    Thigh

    Calf

    Consistency matters more than being perfect. Try to place the tape in the same spot and stand in the same position for every check-in.

    Measuring at roughly the same time of day can also make your results easier to compare.

    Understanding the Lines on a Soft Measuring Tape

    Some soft measuring tapes have seven small lines between each whole inch. When that happens, the inch is divided into eighths.

    The marks are:

    1/8 inch

    1/4 inch

    3/8 inch

    1/2 inch

    5/8 inch

    3/4 inch

    7/8 inch

    Then you reach the next whole inch.

    For example, the lines between 36 and 37 inches would be:

    36 1/8

    36 1/4

    36 3/8

    36 1/2

    36 5/8

    36 3/4

    36 7/8

    Then 37 inches

    You do not need to become obsessed with every tiny fraction. Recording your measurement to the nearest quarter inch is often enough for a simple wellness check-in.

    Why Inches Matter

    Sometimes the scale barely changes while body measurements do.

    A smaller waist or belly measurement may show that your body is changing, even if your weight is moving slowly. Strength training can also change how your body looks and feels without creating a dramatic drop on the scale.

    This is why learning how to measure your body can be so encouraging.

    One number may tell you your weight. Measurements, clothing fit, strength, energy and daily habits help tell the rest of the story.

    Measurements Are Information, Not Judgment

    Your measurements are not a grade.

    They do not determine your worth, and they are not proof that you were “good” or “bad” that week.

    A result is simply information you can use.

    There is no need to punish yourself, skip meals or give up because a number was not what you hoped to see. Shame does not build lasting habits.

    Patience, consistency and honest reflection will take you much farther.

    Notice the Progress the Scale Cannot Measure

    Take a moment to look beyond your weight.

    Are your clothes fitting more comfortably?

    Perhaps you feel stronger when getting out of a chair or climbing stairs.

    Can you walk farther without feeling as tired?

    Maybe you are drinking more water or eating more protein.

    Daily movement could be becoming easier to maintain.

    You may also be keeping promises to yourself more often than you did before.

    Those are real wins.

    A healthier life is not built through one perfect weigh-in. It grows through small choices repeated over time.

    I shared more about recognizing progress beyond the scale in my post about [healthy progress after 50].

    I Will Not Let the Scale Control My Day

    Today, I looked at my results as information and nothing more.

    My progress did not begin with this morning’s number, and it will not end there.

    I am continuing forward because I know that quitting will not take me where I want to go.

    Slow progress still counts. Maintaining a healthy habit is a victory, and returning to your routine without shame shows growth.

    Learning to treat your body with patience matters too.

    You Do Not Have to Figure It Out Alone

    Maybe you are tired of starting over.

    Perhaps the scale has been controlling your mood, or you feel confused about what to eat and where to begin.

    You may even be praying for guidance while knowing you do not want another extreme diet, expensive shot or bottle of pills.

    I understand that feeling.

    What has helped me is a simple wellness approach built around real food, daily movement and habits that can fit into real life.

    A simple way of eating has helped me stay consistent, and I explain more in my post about [the low-glycemic lifestyle].

    I am not perfect, and I am not here to pressure anyone.

    My role is simply to share what I am learning and gently guide women who feel ready for a different approach.

    Sometimes we do not need another strict plan.

    We need encouragement, simple steps and someone to remind us that one number never tells the whole story.

    The scale is one tool. Inches are another.

    Still, your strength, energy, consistency and willingness to keep going may be the most meaningful measures of all.

    Today is weigh-in day.

    It is also another opportunity to choose your health without letting the scale choose your mood. 🦋

  • Habits That Stick Start With Identity

    Habits That Stick Start With Identity

    I have been thinking a lot about habits that stick lately.

    Not the kind where you make a big plan on Monday, mess up by Wednesday, and decide you already failed.

    I mean the kind of habits that slowly become part of who you are.

    I have been listening to Atomic Habits by James Clear again. I have read it before. I have listened before. However, this time something clicked differently.

    Maybe it is because I am in a different season of life.

    Maybe it is because I am finally understanding that habits are not just about what we do.

    They are also about who we believe we are becoming.

    Why Habits That Stick Start With Identity

    I know how to lose weight.

    I know what foods help me feel better.
    I know movement matters.
    I know protein helps.
    I know consistency works.

    However, knowing what to do is not always the same as becoming the person who does it.

    That has been the piece I am seeing more clearly now.

    For a long time, my weight went up and down because my habits changed for a season, but my identity did not fully change with them.

    I could lose the weight.
    I could follow the plan.
    I could get results.

    But if deep down I still saw myself as someone who always goes back, then eventually I would.

    That is hard to admit.

    However, it is also freeing.

    Because once you see it, you can work on it.

    My Old Identity Kept Me in the Same Cycle

    I used to be over 200 pounds.

    And for a long time, that was part of how I saw myself.

    Lose weight.
    Gain it back.
    Start again.
    Get frustrated.
    Try harder.
    Repeat.

    That cycle can become an identity without us even realizing it.

    It is not just, “I gained weight.”

    It becomes:

    “This is what I do.”
    “This is who I am.”
    “I always go back.”

    And when that belief sits underneath everything, habits feel harder to keep.

    Not because we are lazy.

    Not because we do not care.

    But because we are trying to live from a new routine while still carrying an old identity.

    Losing 80 Pounds Changed More Than My Weight

    After losing 80 pounds, I did change.

    I was no longer the woman who felt stuck in the 200-pound range.

    My identity shifted.

    I started to see myself as a woman who could live in the 150-pound range.

    That may not sound like a big deal to some people, but for me, it was huge.

    It meant I was no longer living from the old story.

    I had proof that change was possible.

    I had proof that I could show up for myself.

    Also, I had proof that small choices repeated over time really do matter.

    That is how habits that stick begin to form.

    They become evidence.

    Now I Am Working on the Next Identity

    My lowest weight was 133.

    I felt great there.
    I felt strong.
    I felt proud of myself.
    I thought I looked awesome.

    Some people told me I looked too thin. Honestly, that can mess with your head too.

    So now, I am not trying to chase skinny.

    I am not trying to prove anything.

    Instead, I am working on becoming the woman who lives around 140 pounds in a healthy, steady, peaceful way.

    Not through obsession.
    Not through punishment.
    Not through starting over every Monday.

    Through identity.

    Through habits.

    Through becoming the kind of woman who takes care of herself because that is who she is.

    The Identity Has to Match the Habit

    This is the part that stands out to me.

    If I want habits that stick, I cannot only say, “I am trying to lose weight.”

    Instead, I need to begin thinking:

    “I am a woman who moves daily.”
    “I am a woman who eats in a way that supports her body.”
    “I am a woman who chooses protein because it helps me feel steady.”
    “I am a woman who does not quit when one day is messy.”
    “I am a woman who keeps promises to herself.”

    That identity matters.

    Because when your identity changes, your choices start to line up with it.

    Not perfectly.

    But more consistently.

    And consistency is what changes a life.

    This Is Not About Perfection

    I still like treats.

    I still have days where I do not eat the way I planned.

    Also, I still have moments where I want the easy thing, the sweet thing, or the comfort thing.

    So this is not about pretending I have it all figured out.

    It is about telling the truth.

    If I want lifelong health, I need lifelong habits.

    And if I want lifelong habits, I need an identity that supports them.

    That is the difference.

    A plan can get you started.

    However, identity is what helps you stay.

    Small Habits Become Evidence

    Every time I move my body, I am giving myself evidence.

    Every time I choose a meal that supports me, I am giving myself evidence.

    When I drink my water, get back on track, pause before eating out of stress, or choose protein first, I am giving myself evidence.

    The evidence says:

    “This is who I am now.”

    Not because I said it once.

    But because I am living it in small ways.

    That is where change becomes real.

    That is where habits that stick become part of your life.

    Maybe This Is Your Reminder Too

    Maybe you are not trying to lose weight.

    Maybe you are trying to become more peaceful.
    Maybe you are trying to move more.
    Maybe you are trying to eat in a way that supports your body.
    Maybe you are trying to stop quitting on yourself.
    Maybe you are trying to believe it is not too late.

    Whatever it is, start with this question:

    Who do I need to become for this habit to feel natural?

    Not perfect.

    Natural.

    Because lasting change is not just about forcing yourself to do better.

    It is about slowly becoming the kind of person who lives differently.

    A Book That Helped Me Think Differently

    One book that has helped me understand habits and identity in a deeper way is Atomic Habits by James Clear.

    A Little Note About Links

    Some links on this page may be affiliate links. That means I may earn a small commission if you choose to purchase through them, at no extra cost to you. I only share things I personally look for, use, or believe may be helpful for simple healthy living.

    I have read it and listened to it before, but this time I am hearing it differently.

    That is the beautiful thing about growth.

    Sometimes you can hear the same truth in a new season, and it lands in a whole new way.

    If you want to check it out, look at the link above.

    Final Thoughts on Habits That Stick

    I am still changing.

    I have changed a lot, but I am still becoming.

    And maybe that is the whole point.

    We do not need to become a whole new person overnight.

    Instead, we keep choosing small habits that agree with the woman we are becoming.

    For me, that means I am no longer the woman who always goes back.

    I am becoming the woman who keeps going.

    One choice.
    One habit.
    One identity shift at a time.

  • Why I Am Done Making Weight Loss My Whole Identity

    Why I Am Done Making Weight Loss My Whole Identity

    There was a time when weight loss felt like the whole story.

    The number on the scale.
    The size of my clothes.
    The before picture.
    The after picture.
    The food choices.
    The workouts.
    The progress.

    And listen, I still care about my health.

    I still care about feeling good in my skin.

    I still care about moving my body, eating better, making wise choices, and taking care of the one body God gave me.

    But I am done making weight loss my whole identity.

    Because here is the truth.

    Bodies fluctuate.

    Life happens.

    Stress happens.

    Holidays happen.

    Grandkids happen.

    Busy seasons happen.

    And sometimes a few pounds come back on.

    That does not mean you failed.

    That does not mean your whole journey is ruined.

    That means you are human.

    I Have Put a Few Pounds Back On

    Let’s just be real.

    I have put a few pounds back on.

    And no, I do not love that.

    But I am also not going to let it consume me.

    Because I know how this works.

    I know what choices help me feel better.

    I know what foods help my body.

    I know movement matters.

    I know protein matters.

    I know sleep matters.

    I know stress matters.

    I know my thoughts matter.

    And I know I can lose the weight again.

    But this time, I am not letting the number on the scale become the boss of my peace.

    I Still Like Junk Food

    There. I said it.

    I still love junk food sometimes.

    I still have to work at not eating it.

    I still have moments where the apple is sitting there looking all responsible, and the cookies are looking like they have a personality.

    That is real life.

    And I think women over 50 need more honesty around this.

    Because sometimes people make health look like you are supposed to suddenly become a different person who never wants snacks, never struggles, never gets tired, never eats the thing, and never has to talk yourself through a choice.

    That has not been my experience.

    I have to choose.

    I have to reset.

    I have to remind myself what I really want.

    Not because I hate my body.

    Because I love feeling good in my body.

    That is different.

    Health Is Bigger Than Weight Loss

    Weight loss can be part of health.

    But health is bigger than weight loss.

    Health is being able to move better.

    It is having more energy.

    It is waking up and not feeling so inflamed.

    It is choosing food that supports you.

    It is creating a home that feels healthier.

    It is using products that feel safer for your family.

    It is paying attention to what you put in your body and around your body.

    It is walking, stretching, lifting, breathing, praying, resting, and choosing again.

    Health is not just a smaller pair of jeans.

    And I need that reminder too.

    I Want to Feel Good in My Skin

    That is really what this is about for me.

    I want to feel good in my skin.

    Not perfect.

    Not skinny.

    Not obsessed.

    Just good.

    Strong.

    Clear.

    Peaceful.

    Comfortable.

    Confident.

    Like I am taking care of myself without punishing myself.

    There is a big difference between discipline and obsession.

    Discipline says:

    “I am worth taking care of.”

    Obsession says:

    “I am only okay if I look a certain way.”

    I am choosing discipline.

    Not obsession.

    The Scale Is Information, Not Identity

    The scale can give information.

    That is all.

    It can show a trend.

    It can show when things are shifting.

    It can remind us to pay attention.

    But it does not get to tell us who we are.

    It does not get to tell us if we are valuable.

    It does not get to tell us if we are beautiful.

    It does not get to tell us if our story still matters.

    Because it does.

    At every size.

    In every season.

    On the way up.

    On the way down.

    In the middle.

    Still matters.

    I Am Still a Woman Who Cares About Health

    I am not walking away from health.

    I am walking away from pressure.

    I still believe in simple movement.

    I still believe in better food choices.

    I still believe in gluten-free living when it supports your body.

    I still believe in non-toxic swaps.

    I still believe in habits.

    I still believe in daily action.

    I still believe women over 50 can feel better, get stronger, and create a healthier life.

    I just do not believe we have to hate ourselves into it.

    That never worked long term anyway.

    I Can Reset Without Starting Over

    This is something I remind myself often:

    A reset is not starting over.

    A reset is returning to what works.

    That might look like:

    • Drinking more water
    • Getting more protein
    • Moving for 15 minutes
    • Going to bed earlier
    • Taking a walk
    • Planning a simple meal
    • Putting the junk away
    • Praying before reacting
    • Choosing the next right thing

    Nothing dramatic.

    Nothing extreme.

    Just honest choices that bring me back to myself.

    Final Thoughts

    If you are a woman over 50 and your body has changed, I want you to hear this.

    You are not behind.

    You are not broken.

    You are not disqualified because your weight fluctuates.

    You are not less worthy because you still like chips, cookies, chocolate, or whatever your thing is.

    You are a woman learning how to care for herself in a different season of life.

    And that matters.

    I will lose the weight again.

    But I am not going to let weight loss consume me.

    I want health.

    I want strength.

    I want peace.

    I want to feel good in my skin.

    And I want to build habits that last longer than a quick burst of motivation.

    One choice.
    One reset.
    One day at a time.

    You got this. 💜