Lost .3 KG As Recovery From Holiday Weight Gain Continues

Day 112

Starting Weight: 77.0 kg
Ending Weight: 76.7 kg
Result: lost .3 kg

Today, I used the routine that I normally did during full weight-loss mode. Before eating anything, I weighed in in the morning and went for my exercise session, which was yet another 90-minute run. My starting weight was 77.0 kg.

The results were disappointing again, with a loss of 1.0 kg during the run. That put me at 76.0, and then I was 75.8 after going to the bathroom.

I am not used to this routine anymore, and I ended up overeating on this day. My weight rose to an excessive 78.3 kg by bedtime. Sure, a good portion of that was water. But I really think that overeating was a serious factor, as well. This put me in great danger of being way over on the day.

When I woke up, I was 77.2 kg. That would have put me over. But I still had some time before the weigh-in. Although weighing in late after a meeting, I was 76.7 kg. I had not eaten or drunk anything before that point. This was a loss of .3 kg. Normally, this would have ended up being a really bad day. And it may have been a slight weight gain if I had weighed in exactly 24 hours after the previous weigh-in. So while today was a success, it wasn’t much of one.

It’s probably best to find a routine that you can stick with as far as your workouts. I had really honed my routine in full weight-loss mode by almost always working out in the morning before eating or drinking anything. And I was used to the fact that I had to be very careful since there wouldn’t be any more exercise the rest of the day. But once you get out of that routine, you can make mistakes with your diet. And I did overeat today and was just lucky that I dropped an unusually high amount overnight. On most days, I probably would have actually gained weight today because my average weight loss overnight is way less than 1.6 kg. In fact, that is a very high amount and the highest I even remember tracking.

Lately, I am more used to afternoon runs. And this lets me split up my food intake to some before and some after the workout. I still prefer the morning workouts. But you really need to track your diet the rest of the day because there is a serious risk of overeating when you do it that way, particularly at night.

Afternoon workouts do have their challenges, as well. Even though you eat a good portion of your daily food before the workout, there is a risk of overeating because you may get hungry again precisely because of the exercise session. So regardless of when you exercise, it’s really important to track how much you are eating. If you track meticulously enough and can respond to that by modifying how much you eat, then you greatly increase your chances of losing or maintaining weight. What schedule is best really depends on what works for you. My Pentamize book gives you specific details on another plan where you eat everything first and then exercise at the end of the day. Get the book to read about this Evening Dominator plan.

Another Slight Weight Loss Of .1 KG During Recovery Period

Day 111

Starting Weight: 77.1 kg
Ending Weight: 77.0 kg
Result: lost .1 kg

After a day of breaking even yesterday, it’s time to keep going and do another long exercise session.

I was up to 78.1 kg before the run. I definitely ate too much, including probably at least a half cup of rice, quite a bit of meat, and some cereal. Nonetheless, the 1.0 kg increase with only two small meals to go after the run is actually not that much. So while it seems like I had to much, the weight does tell a more positive story.

2-hour sessions make for a brutal run. So I have to avoid those for the most part. They can also lead to some soreness, which is not good for the next day’s run. I’m sure good long-distance runners would have no problem with that. But I am not a good long-distance runner.

78.1 to 76.8 and 76.7 after the bathroom. That was a loss of 1.3 kg during the actual run. This is much better than the dismal .7 kg of the last 2 days (same figure both days during freezing weather).

I only rose to about 77.8 after eating all meals. And a good portion of that was due to water. But the morning results for my weigh-in were a disappointment. I dropped to 77.7 shortly before bedtime. Then, despite drinking a lot of water at night after the workout, I only dropped .7 kg overnight. So that put me at 77.0 kg. It was still positive weight loss of .1 kg. But I was hoping for me because my belief was that most of the weight gain after the workout was due to water intake. Regardless, it’s a modest success today. Once again, though, there is no break day in sight for now because the results are not justifying a break. I just can’t do it right now.

My recovery results since New Year’s Day, while modest, are still pretty decent. I started at 78.2, which means a loss of 1.2 kg so far. And that is in 6 days since the 1st was also a break and cheat day. That amounts to an average of .2 kg weight loss per day so far. While well below my full weight-loss mode average, that is normal for maintenance mode since most of the excess body fat is already gone.

120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
120M and -.4 kg
90M and -.1 kg
90M and broke even
90M and -.1 kg
total 5858 and -5.5 kg
averages of 74.15 min jogging and -.07 kg in 79 days

Broke Even On Another Cold Day

Day 110

Both my starting and ending weigh-ins today showed 77.1 kg. That means I broke even exactly.

Yesterday was difficult because of the snow and cold. And I lost very little weight during the 90-minute run. Despite that, I did lose a lot of weight overnight and somehow lost .1 kg for the day. It’s below 0 again today. So the same problems on Day 109 may persist on Day 110.

I started the run at 77.8kg and got down to only 77.1 kg. Just like yesterday, I did a 90-minute run and lost only .7 kg (about 1.5 pounds) during the session. And also like yesterday, it was literally freezing. I do mean literally, as it was -5 degrees Celsius yesterday and -3 degrees Celsius today. This is the lowest amount of weight loss I have ever tracked for a 90-minute run since devising my Pentamize system. However, it’s now the lowest amount 2 days in a row.

While I have experienced a little bit lower weight loss during these runs since winter hit, this is the worst. However, it has been at least a little above freezing on most of those days. So it could be that the fact that it’s now literally freezing that is causing me to lose less during the 90-minute runs the past 2 days.

I thought things were going great when I finished eating for the day and was 77.8 kg. And I went to the bathroom and lost a bit more, getting down to 77.7 kg. Unfortunately, my weight just didn’t drop much at all overnight. I ended up losing about .6 kg when sleeping, including going to the bathroom. This is lower than it has been lately. I can’t guess why. However, after that small overnight drop, I was still 77.1 kg. And that made for a breakeven day. So it’s not really bad news. Even in full weight-loss mode, a minority of my days with long runs resulted in a breakeven day or even a small weight gain. So this is bound to happen from time to time. However, it does mean that it’s time to work out hard again on Day 111.

90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
120M and -.4 kg
90M and -.1 kg
90M and broke even
total 5768 and -5.4 kg
averages of 73.95 min jogging and -.069 kg in 78 days

Day 109: Lost a Little Weight On a Freezing Cold Day

Day 109

Starting Weight: 77.2 kg
Ending Weight: 77.1 kg
Result: lost .1 kg

Today is going to be tough because it is freezing outside, and the sidewalks will be slippery due to heavy snow last night. However, I am right in the middle of a recovery period here and just cannot afford to take a day off.

My goal is to run for 90 minutes. And since I had a good day yesterday with a .4 kg weight loss, I want to keep up this positive streak. So despite the rough conditions, I aim to run for 90 minutes. There’s no way I am going to do 2 hours 2 days in a row. But dropping to only 60 minutes would be risky. Thus, 90 minutes seems like the right amount of time. Also, I will probably be running pretty slowly due to slippery slidewalks. Thus, running for 60 minutes would probably be even less of a workout than it normally would be. So all signs point to 90 minutes being the right choice here.

My run started at 78.5 kg. I had eaten a couple of meals up to that point. And I was at 1.3 kg over the morning weight. This is not bad because it includes water, as well.

The bad part about the workout is that I lost only .7 kg. This is very low, and I was still 77.8 after that run. This is the lowest amount I have ever tracked for a 90-minute jog. The combination of cold weather and the slow pace due to icy sidewalks is probably the reason for the poor weight loss during this workout.

It felt like a decent run. But there were so many spots with snow and ice that I did have to slow down a number of times.

In this kind of situation, it’s less important to look at the daily result and more important to consider what would have happened if I had skipped the exercise session all together. Imagine the disastrous weight gain that would have been. So whatever ends up happening today, it needs to be put into a positive perspective. Of course, it’s no surprise if my results suffer because of this weather. Although shocking to see that 77.8, it would have been a 78.5 with no workout.

I dropped to 77.5 after going to the bathroom. So this gives me some hope to lose weight today. But it’s not going to happen unless I sacrifice a lot by eating almost nothing the rest of the day. I’ll watch myself. But I am not going to starve myself because it just doesn’t seem to be a good lifestyle choice to starve.

I did rise to about 78.1 kg before bedtime. That was a little too high and risky. But after weighing in a little late in the morning (but before eating anything), I was 77.1 kg. So I just managed to squeak out a weight loss of .1 kg.

90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
120M and -.4 kg
90M and -.1 kg
total 5678 and -5.4 kg
averages of 73.74 min jogging and -.070 kg in 77 days

Solid Weight Loss And Continued Recovery Period On Day 108

Day 108

Starting Weight: 77.6 kg
Ending Weight: 77.2 kg
Result: lost .4 kg

This was a hard makeup day because of the small weight gain yesterday. I am not really upset about that. It was a one-hour run because it was so windy and cold. And there will be plenty of days with slight weight gain even when I run an hour. However, the key today was to lose a good amount of weight because I am just in the beginning stages of a the post-New Year’s recovery period.

To try to get things back in the right direction, I ran for 2 hours. And it was cold and windy again. But today I could not slack off for any reason. So off I went and ran in the cold and windy weather for 2 hours.

I started at 77.6 kg today and ate one smallish meal with no carbs. After a small snack, I then went and exercised. After going to the bathroom, I was down to 76.8 kg at 4:30 in the afternoon. This is a good spot. I still probably need one smallish meal and one snack. And that should set me up for good weight loss by the time of the weigh-in in the morning.

I rose a little more than expected, hitting approximately 78.1 by the time I finished eating for the night. Much of that weight gain, though, was water. Even still, this is a good mark to end for the night because it is only about .5 kg over this morning’s weigh-in, which is the day’s starting weight. So I am bound to lose some weight in this 24-hour cycle unless something strange happens. There are days when I lose only .4 kg or less overnight. But that is way below average.

Well, I had a good drop overnight, losing .9 kg, which is almost 2 pounds. This is a little better than average. And since I ran for 2 hours, that is not a surprise. My recovery period is back on track and is 1.0 kg in 3 days.

There is a little problem I have to deal with. It snowed last night, and the snow stuck. It’s also -6 degrees Celsius, which is 21 degrees Fahrenheit. It would be hard to run in such weather. However, I don’t know that there is a good alternative since I have no gym membership. Let me think about this for a while. Hopefully, the temperature will rise some in a few hours.

90M and -.3 kg
90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
120M and -.4 kg
total 5588 and -5.3 kg
averages of 73.53 min jogging and -.070 kg in 76 days