Lost .4 KG Today To Reverse Yesterday’s Gain

Day 118

Start: 76.4 kg
End: 76.0 kg
Result: lost .4 kg

This is the next to last workout in this post-New Year’s recovery period. I’ve had what I would consider moderate success. Yesterday was a bummer, as I somehow gained .4 kg. It’s still not clear why that happened. But even with that, a drop from 78.2 to 76.4 is pretty good in 12 days.

My run started at 77.4 kg, and I ended at 76.3 kg. That is pretty good for such cold weather. After the run, I knew I needed a little more to eat. But this will be a small meal. And since I am .1 kg below the morning weigh-in, it looks like I’ll have a decent chance of losing weight for this Pentamize maintenance blog’s Day 118.

Regardless of what happens, I need to wrap up this recovery tomorrow because I am catching a flight on Monday and will need to start getting ready. Also, I will be missing several days since it’s a vacation. But I am going to attempt to do some kind of exercise over this 3-week period. However, I can’t yet come up with an exact workout plan because I haven’t been where I am going.

I might not be able to post to this Pentamize blog every day over the vacation. But I will at least take some notes along the way and make some blog posts that cover more than one day.

3 weeks without exercise would likely be a total disaster for me. So there’s just no way I can do that. I’d probably spend 3 months trying to lose the weight back. So I have to come up with some plan. The time to decide on that is after I get there and scope out the surrounding area.

Today, I was able to successfully reverse yesterday’s damage. My weight came in at 76.0 kg. So I lost back the same .4 kg that I gained yesterday. That is about as good as could be expected.

Well, this leaves one last day in the current recovery period. I have struggled a little more than expected. However, a drop from 78.2 to 76.0 kg is a weight loss of 2.2 kg, which is about 4.5 pounds. I have done this in 13 days of nonstop exercise days. There hasn’t been a single break day in my schedule. So while I was expecting a little bit better results, it’s not that surprising because my diet frankly could have been better. I ate quite a bit of chocolate candy and some sweet cereal. Those are not good choices for obvious reasons. All things considered, this is still a success. Tomorrow is the last day of this recovery period, and I will exercise again. Then, I’ll be traveling the next day. So there will be no exercise. I will post results when possible. But unless I can find a scale, it could be a while before that is possible.

90M and +.2 kg
90M and -.1 kg
90M and -.3 kg
90M and -.5 kg
60M and +.4 kg
90M and -.4 kg
total 6458 and -6.5 kg
averages of 75.09 min jogging and -.076 kg in 86 days

Had a Bad Day And Gained .4 KG After 2 Great Days

Day 117

Today, I was very busy and was not able to run for 90 minutes. But with only 3 workouts left in this recovery period (including today), I could not take a break. So I squeezed in a one-hour nonstop jogging session.

After starting the day at 76.0 kg, I rose to about 77.0 due to pretty average food intake. The one-hour run resulted in a loss of about .9 kg. I went to the bathroom right before weighing in, so it may have been .8 kg. That’s not a huge amount. But this was expected because it’s cold. I did run faster than lately. Otherwise, the results would have been .7 kg or even less.

My weight of 76.1 kg after the run and bathroom is not a particularly good number at 4:30 in the afternoon. At this point, I am .1 kg over the morning weigh-in, putting me in the danger zone. So it’s time to try to exercise some good diet discipline.

Unfortunately, I was just a bit too hungry today. And that resulted in a rise back up to about 77.1 kg before bedtime. This is not very surprising, though, for a combination of 2 reasons. I don’t think I overate. However, the possible factors were running for only 60 minutes and the fact that I have possibly lost a little too much the past 2 days. Losing the .8 kg (almost 2 pounds) the past 2 days is big. And at some point, that has to reverse itself. So I was not necessarily expecting a big today, anyway. And the fact that I got busy and had to cut 30 minutes off my run obviously did not help matters.

Nonetheless, I will probably not have much weight gain by the morning weigh-in. A small gain would not be that disappointing. Then, I need to push through the 2 more workouts during this recovery period. I am close to the 75 range now and might get pretty close to 75.0. However, it’s doubtful that I could make it now because I would have to average about .5 kg per day. But anything in the 75 range is a reasonable success.

Unfortunately, I only dropped to 76.4 overnight. And that was even after going to the bathroom more than once. So this looks like the kind of reversal I was talking about earlier in this blog post. That’s a gain of .4 kg on the day.

I need to struggle here and at least get down close to the 75 range. Still, being 76.4 after dropping from 78.2 during this recovery period is not bad. Although it’s not as good as I was hoping for, that’s still a positive recovery. Rushing weight loss is simply not a realistic path in the typical situation. You have to follow the plan and let nature take its course. At any rate, I am only about 3 pounds over what I was before the holidays. So this is not a bad trend or anything like that.

90M and +.2 kg
90M and -.1 kg
90M and -.3 kg
90M and -.5 kg
60M and +.4 kg
total 6368 and -6.1 kg
averages of 74.92 min jogging and -.072 kg in 85 days

Weight Loss Is Simple – Burn Off More Calories Than You Take In

Day 116

My starting weight was 76.5 kg, and my ending weight was 76.0 kg. That is a solid weight loss of .5 kg, which is a little over a pound.

The run started at around 77.1 kg, and it went better than the past few days. I came in at 75.7 kg, which is a loss of 1.4 kg.

The rest of the day was really great and turned out to be the best day so far in this recovery period. Losing the 1.4 kg certainly helped. But another factor was something very simple – eating less. You know, losing weight really is a simple process. You burn off more calories than what you take in. And to do that typically involves some kind of combination of diet and exercise.

Your body naturally burns a certain amount calories. This is why a lot of people who don’t exercise at all still don’t get overweight, at least to a large degree. Then, there are people like me who do gain weight if they don’t exercise. Let’s look at today as a good example. I ate less, and that is great. However, I have rarely ever lost weight on a day with no exercise since I created and started to use my Pentamize tracking system on a daily basis. I have used it every single day now since about June of 2016. So that’s more than 6 months of daily tracking. And while everyone has somewhat different results, my results show that I simply can’t lose weight without exercise unless I starve. On some atypical day without exercise, I might lose a fraction of a pound or something. But almost every day, my results on days with no exercise show a weight gain or occasional breakeven day.

Everyone knows that starving is just not a healthy option. You don’t even get the nutrients that you need if you starve. So this is why exercise is going to be mandatory for a lot of people trying to lose or maintain weight. Today, the fact that I ran 90 minutes and lost about 3 pounds during that workout is obviously one of the main factors in today’s weight loss of .5 kg. I don’t think you can figure the exact percentage of loss attributable to the exercise because you can’t really differentiate it from eating less. Both of these activities, when combined, result in more calories being burned off than calories going into the body and staying there.

The past two days, I made a conscious decision to try to eat less. So I am not saying that exercise is more important. It’s definitely the combination of exercise and diet choices that works for me. Eating less can result in more or less breaking even. And then exercise is what allows me to lose weight if I am careful with my diet. But if my diet goes off the rails, exercise is not going to be enough to save me. You only have to look at my cheat day on New Year’s Eve to see this. I ran for 2 hours earlier that day and then went to a party. What was the result? A huge gain of 1.4 kg, which is about 3 pounds.

You bet that diet is important. That New Year’s Eve day is a striking example of how important diet is to a weight loss plan. But once you get your diet in order, that does not mean you will lose weight without exercise. I need that exercise to burn off enough calories to lose or maintain weight on most days. This is what I preach nonstop in my Pentamize book. And I also show you how I was able to lose 50 pounds in about 4 months after fully creating my tracking system. Before that, I had lost only 17 pounds in 7 whole months.

90M and -.1 kg
90M and -.3 kg
90M and +.2 kg
90M and -.1 kg
90M and -.3 kg
90M and -.5 kg
total 6308 and -6.5 kg
averages of 75.1 min jogging and -.077 kg in 84 days

Lost .3 KG With 4 More Days To Go In Recovery Period

Day 115

My starting weight was 76.8 kg, and the final weigh-in showed a 76.5. That is a good weight loss of .3 kg.

Today was time for yet another 90-minute run. However, my schedule got messed up from the start. The weather was not good, so my daughter stayed home. That means I could not go running in the afternoon because I had to watch her.

Still, I ended up running at about 9 to 10:30 at night. As has become normal of late, my weight did not go down much during the jog. I started at 77.2 kg and ended at 76.3. That is a loss of only .9 kg, whereas I was frequently hitting 1.6 kg and sometimes even more during the moderate summer here in Denmark. During warm weather, I have never tracked myself losing only .9 kg, much less the measly .7 kg I lost on a couple of recent days. Anyway, it is not as bad as it sounds, though. The reason is less sweat during the workout means you don’t usually drink as much after it is over. So there is still a good chance to lose weight even when running in the cold. You might end up achieving less effective results. However, working out in the cold here in Denmark is still working for me. So don’t fret if you live in a cold environment.

The best thing I did today was eat less than usual. I have been a little disappointed in this recovery period. Since January 2, I have lost only 1.4 kg, which is good for a weight maintenance phase in general. However, it’s not very good for a recovery period even in maintenance phase.

I did improve some today by losing .3 kg. This seems like it was mostly due to the fact that I really controlled my diet more than usual. Up to the run, I was only about .4 kg over my morning weigh-in. And that was way over 8 hours. During that time, I only had one or two really small meals and maybe a very small snack. That’s why I did need to eat a little more after the run, rising from 76.3 to 77.1. But even that is perfectly fine because much of it was water. I had like a banana, an energy bar, and two small tuna sandwiches, as well.

The only minor disappointment is that I did not lose much weight overnight. But .6 kg is not a bad loss. It’s just that I had a chance to lose a lot more. But it all depends on what happens overnight, which is really out of your control once you put your head on the pillow. Nonetheless, the added weight loss today now means I have dropped 1.7 kg during this recovery period. Since this period is now 10 days, it’s .17 kg of weight loss per day.

There are now only 4 more workouts to go since I need to exercise on Sunday and then do laundry before taking the plane flight on Monday. I had hoped to get down to 75.0 kg. It looks like I won’t have time to make that happen. But as long as I finish strong here in terms of effort, I will be happy with the results. If you are going to set high goals, you will not always achieve them. And this is really true with short-term weight loss. There are so many variables involved that it would be pointless to get upset as long as you have some progress. The only time to get upset is if you cheat on your weight-loss plan, causing you to go off course. Focus on finding out what works (get my Pentamize book to help you do this), and then focus on the effort needed to do what works.

90M and -.1 kg
90M and broke even
90M and -.1 kg
90M and -.3 kg
90M and +.2 kg
90M and -.1 kg
90M and -.3 kg
total 6218 and -6.0 kg
averages of 74.92 min jogging and -.072 kg in 83 days

When You Are Tired, Some Exercise Is Better Than Nothing

Day 114 Of Pentamize Weight Maintenance Blog

Starting Weight: 76.9 kg
Ending Weight: 76.8 kg
Result: lost .1 kg

Yesterday showed a weight gain. However, that may have been because my weigh-in was 3 hours earlier than the day before. Sometimes, this would mean that I need to push it hard today to try to make up for this. But other factors must be considered when it comes to exercise intensity.

Today is an example of “lighter exercise” or “some exercise is better than nothing.” We all have these days when we know our body is not up to task. And if your motivation is not high enough or your tracking is not up to date, you may just take a break day. But when you need to work out, keep in mind that any workout is better than doing nothing. If your body can handle a lighter workout session than you usually complete, then do that instead of doing nothing. Today, my strategy is just that – a slow pace that I can handle. And I will just keep slowing down to the point that I can handle it. It would be a disaster at this point to take a day off because I have a vacation coming up. At the same time, I don’t give a damn if I run 3.5 miles per hour. That’s what I will run if that’s all I can handle. Again, lighter exercise is better than no exercise.

I will definitely be running 90 minutes again, but just at the slower pace for my body’s current energy level. I am beat up and need a break. But it’s just not time for that yet.

If possible in your workout area, one way to make up a little bit for a slower pace on a low-energy day is to run uphill. Around my place, there are some hilly areas that I can run. And I will be doing to at least partially counteract the slower pace that I need to run today.

My run went just as expected. Except for 1 500-meter stretch, I just took and nice and slow pace and had a decent, although certainly not stellar, jogging workout. My weight was about 77.1 at the beginning and 76.4 at the end. That .7 kg is a low drop in weight for a 90-minute session. But as I said earlier, sometimes the idea is that lighter exercise is better than none at all. And I achieved that today.

It doesn’t seem like I made any big mistakes today. But my weight just didn’t drop much at all overnight. This just happens sometimes. And the result was a slight weight loss of .1 kg. I did weigh in a little late, but not by much. I wouldn’t do anything different today even knowing these results. I exercised and I did not overeat. So it’s just time to move to the next day even though I was expecting better results.

120M and -.4 kg
90M and -.1 kg
90M and broke even
90M and -.1 kg
90M and -.3 kg
90M and +.2 kg
90M and -.1 kg
total 6128 and -5.7 kg
averages of 74.73 min jogging and -.07 kg in 82 days