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

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