Pentamize Weight Loss Blog
My day started out at exactly 75.0, which also happens to be the very same weight I was at when starting this blog 76 days ago. In fact, not one day during this period have I gone either below 74.0 or over about 76.5. So my performance in terms of maintaining weight has been fantastic.
By the end of Day 76, I had gained .1 kg, ending at 75.1. That may have happened because I ate too much bread. Regardless, it’s a typical small weight gain that is balanced out by the days with weight loss.
I am using the same kind of Pentamize techniques that I used when losing almost 70 pounds in full weight-loss mode. The difference is that I eat a little bit more and exercise a little less. Actually, my time spent on exercise is about 20 to 25 percent less. Yet, my weight continues to hover right around 75 kg. So my diet is pretty good, although not super healthy. And I should be eating more vegetables and a little less meat, bread, and yogurt. But since my maintenance goal is being achieved, I don’t want to be too hard on myself.
By the time I did my one-hour run today at 7 p.m., my weight was 76.3 kg. This is pretty good since I am planning on eating only a small amount of food after the run.
The amount lost during the jog was only .7 kg, which put me down to 75.6 kg. This is a little lower than average. I felt like I was running pretty hard. But my heart rate was only 133 at the end, which is pretty much average for me. In warmer weather, I usually lose more than this (about .5 kg per 30 minutes of jogging). Your results will vary. So don’t take that as a promise that you will have the same numbers. I wrote a book to teach you how to track these things for yourself. The Pentamize Weight Loss System is available on the home page of this site.
While this is certainly not required, I went way over the top during my full weight-loss mode. In fact, the last 4 to 5 months, I did not have one single break day from exercising. That’s motivation. And I can only hope you at least approach the same motivation level in full weight-loss mode.
However, having lost the weight that I was trying to lose, I no longer felt the need to work out every day or work out as much as before in terms of session length. Now, how much you can let off when transitioning to maintenance mode depends should not be based on feelings only. After all, if you don’t “feel like” working out at all anymore, you will just gain all the weight back. So the key is to slow down only to the extent that you can maintain your current weight.
In my case, this still means working out about 6 days a week. So while I would prefer to cut that down to 5, that has not worked out for me so far. If I modified my diet even further, that might be possible. But unless I figure out a better diet system, I am pretty much stuck to working out about 6 days a week. In terms of exercise length, I am happy to not have to run 90 minutes every session. Instead, I often jog for 60 minutes. Am I totally happy? No, but working out on a regular basis is just the right thing to do for me.
90M break even
60M +.1 kg
90M -.6 kg
60M and -.1 kg
60M and +.1 kg
total 3173 and -4.0 kg
averages of 63.46 min jogging and -.08 kg in 50 days