Days 159 and 160 – Net Weight Loss Of .3 KG In 2 90-Minute Run Days

This blog post covers 48 hours, which are Days 159 and 160 of my Pentamize weight maintenance blog. So I am getting very close to 6 months of weight maintenance. Over that period, I am up some, from 75.0 kg to 80.7 kg. That sounds bad, but there is a very good reason for this. I was 76. 3 kg when I went on vacation last month. And over that 3 weeks, I shot up and was 82.9 kg a few minutes after getting back and stepping into the front door. So I gained almost all of this week over a 3-week period.

The vacation shows how fast you can fall in a short period of time. It’s not like I want to work out almost every day. I just quite literally have no choice. This is especially true in a recovery period, as you want to get back down to a specific target weight after gaining some. And in this case, I am trying to get back down to 75.0 kg.

I am slowly progressing in this current recovery period. Day 160 is the first day getting below 81.0 kg. Over the course of Day 159 and Day 160, I lost .3 kg. However, Day 159 was actually a slight losing day, with a weight gain of .1 kg. Then, I made it all up with a nice loss of .4 kg on Day 160. Below are my numbers on these two days when looked at separately.

Day 159

Starting Weight: 81.0 kg
Weight Before Run: 81.5 kg
Weight After Run: 80.5 kg
Final Weigh-In: 81.1 kg
Result: gained .1 kg

Day 160

Starting Weight: 81.1 kg
Weight Before Run: 81.7 kg
Weight After Run: 80.4 kg
Final Weight: 80.7 kg
Result: lost .4 kg

I ran 90 minutes on both of these days. You might be surprised at the big difference. If you are new to Pentamize tracking, just know that this is not really surprising at all. There are good days, bad days, and breakeven days. And overall, you can’t usually predict what is going to happen on a particular day. The best you can do and all that is really important is to find a system that lets you lose or maintain weight over the course of time. You could even go a week and gain a small amount of weight on a good weight loss system. But it’s unlikely that you would gain over 2 or 3 weeks. That is the point when you would want to consider modifying your system in some way and tracking that change. When tracking my diet and exercise, I have never seen a period of 2 or 3 weeks of gaining weight as long as I was not cheating and continued to follow the plan. Of course, I did not follow my proven plan over vacation. And that is what resulted in that huge weight gain over the course of 3 weeks.

In short, don’t be alarmed by a small weight gain over the course of a week or less. But if it gets much longer than that, you could have a problem with your diet and exercise. Start tweaking some things and see what kind of results you start getting. As always, track daily so you can analyze all the numbers and date more deeply than if you do only an occasional weigh-in.

Complacency Has No Place In Weight Maintenance

Starting Weight: 81.7 kg
Weight Before Afternoon Exercise Session: 82.2 kg
Weight After Session: 81.2 kg
Weight At Bedtime: approximately 81.6 kg
Final Morning Weigh-In: 81.0 kg

After two disappointing days, I just had a huge breakthrough. My weight loss on Day 158 was an excellent .7 kg. That is over 1.5 pounds. The goal now is to not spoil it by getting complacent. Complacency just doesn’t have its place in weight maintenance.

We all slack off at times. My recent 3-week vacation is a good example. I gained almost 6 kilograms. Now, that is a certifiable failure. But by complacency, I mean getting into the mindset that you can relax for a while. If you have recently been losing weight, slowing down a little might allow you to maintain. But having already reached a maintenance level, this kind of complacency is actually worse than in full weight-loss mode. The reason for this is that you don’t have room to relax if you are already going at an average pace to maintain your current weight (not lose). A good day like I had on this Day 158 is just that – one single good day. It’s a good cause to internally celebrate but not a reasonable invitation to slack off. Otherwise, you could just gain it all right back in a couple of days or even one day if you pig out or something.

Having established that complacency has no real place in weight maintenance, this does not mean you should never take a break or have a cheat day. That is not what I mean by complacency. Of course, you are going to take a break sometimes to rest your body. And you will have an occasional cheat day, such as on your birthday or a special dinner. But you need to keep up your average diet and exercise on pretty much a permanent basis. So take breaks or cheat days when you really need them. But be very mindful of the average diet and exercise that allows you to maintain weight. Never veer off from that average, or you are likely to gain weight that you had previously lost.

Since your average activity level (both diet and exercise) determine your overall success, this is the prime reason to do daily tracking. This was one of the breakthroughs I made when creating the Pentamize system. You’re basically shooting in the dark and hoping to hit targets blind if you aren’t effectively tracking your diet and exercise. I have argued with people who told me that daily tracking is unnecessary. Well, if you have read this entire blog post, then congratulations. You now should know why it is not unnecessary for people who have a problem keeping off the weight. It might not be a total requirement, but to consider it unnecessary is basically intentionally throwing away one of your most valuable weight-loss tools. Learn to track the way I do by getting the Pentamize Weight Loss System from the home page.

Late-Night Eating And Its Possible Effect On Weight Loss

Day 157

Starting Weight: 81.6 kg
Weight Before Early Afternoon Jog: 81.7 kg
Weight After Running 90 Minutes: 80.6 kg
Final Weight: 81.7 kg

After the “2.5 Pound Test” failure yesterday (see blog post), I was expecting to get a nice bounce today and lose a little weight. It didn’t work out that way. I gained a small amount of weight, and it was the minimum amount trackable on my scale (.1 kg).

This was one of the strangest tracking days I have ever witnessed. After one of the greatest starts ever and a good 90-minute run, it all fell apart. I could feel that I was eating quite a bit of food. I don’t even know why. But I was both hungry and thirsty, and I let myself go a little too far. After the afternoon run, I increased all the way from 80.6 to 82.5 by bedtime. That’s like 4 pounds, including water. It’s not really feasible to measure how much of that was water and how much was retained even after sleeping. But there is no doubt that I was eating and drinking a lot, and that turned a potentially fantastic day into a mild failure.

I still probably would have lost a little weight, but I ate quite a bit of cauliflower shortly before bed. I think that put me over. Now, it’s important to keep in mind that something like cauliflower is obviously a healthy food and not fattening. But it can take some time to digest. So it’s possible that this small weight gain today is due to the time of the day (late at night) that I ate some of my food. In this case, it was cauliflower. But it really could have been anything. The point here is that a one-day result can be misleading. But the reason I track my weight on a daily basis is to get as much information as possible. Nonetheless, you need to learn how to analyze this information. Otherwise, you may be clueless about how to carry on with a diet and exercise plan. My Pentamize book shows you how to perform and analyze daily weight tracking to reduce the misleading nature of some daily results.

So while daily tracking can be misleading, the cumulative information provided by rigorous tracking can help you develop an effective diet and exercise plan. It’s just a matter of learning how to interpret this information. Briefly, I will just say that you need to look at averages instead of focusing on individual days. Certain individual days can give you good information. But those are usually days with extremes. With results that have a very small weight loss or gain, you will need to average these out to get a reasonably accurate picture of the effectiveness of a particular diet or exercise plan.

Of course, it’s usually smart not to eat late at night. That snafu, by itself, is probably what cost me today. While I am not going to make any scientific claims, I have never seen anyone say that it’s good to eat late at night and close to bedtime. It may or may not negatively affect you. But even if you are uncertain about it, it’s best to avoid it since it could have a negative effect on your weight loss or maintenance. It’s also not good for morning weigh-ins since it means there will be less time for the food to digest.

Since getting really serious again about losing the weight I put on over vacation, I have lost about a pound a week. So while that is not a fast result or as fast as what I have achieved in the past, it’s within the range of 1 to 2 pounds a week that people typically recommend. I prefer about 2 pounds a week. But that is easier to do when you are significantly overweight. I am close to my target weight, so it would not be easy for me to personally lose 2 pounds a week with my current weight of 81 kg.

“2.5 Pound Test” Yields Bad Results On a Break Day

Day 156

I was not going to take a break day from exercise at all today. But it just ended up working out that way. However, this was definitely not a cheat day.

My child did not go to school, so I was here and taking care of her. So I couldn’t do my usual run since I was the only one to look after her. And a while before my wife came home, I just realized my mind and body were not going to be able to go out and do a running session at 9 o’clock at night. So I took this opportunity to do a test that I had not really done before.

I checked my weight in the late afternoon to early evening and noticed that I had gained about 2.5 pounds on the day due to eating and drinking. Since I had not exercised at all, this kind of gain is not normal. This also includes going to the bathroom during the day, just as everyone does. But the net gain when I checked in the evening was about 2.5 pounds.

Knowing that I was not going to work out, my energy needs were not too high. So I decided to abstain from eating or drinking anything the rest of the day. I wanted to see if I could at least break even after putting on 2.5 pounds. This seemed unlikely, as a good amount of weight loss for me during sleep is about 2 pounds. That is a pretty good day, but it’s often less than that and usually not much more.

The results were not very surprising. After Day 155 (yesterday), I was 81.2 kg. That is, that was my morning weight for Day 156. And when I weighed in the final time for Day 156, I was 81.6 kg. So I gained .4 kg in this “2.5 Pound Test.” I believe some people could break even on this kind of test. But as you can see from the results, it did not work out well for me. And I frankly really just didn’t eat that much.

As I have discovered through Pentamize tracking over and over again, I am just not a person who can maintain or lose weight without exercise. There could be an exception to this. If I were a vegetarian, perhaps I could do it. But I don’t want to be a vegetarian because I frankly love meat. Similarly, I cannot lose weight if I overeat. So I have to sacrifice on both diet and exercise to maintain or lose weight. Doing just one has never worked for me. It is a combination that is necessary, at least in all of the tracking that I have done so far.

It would be nice to at least break even on a break day. And I did that a lot when I was younger. But some time in my 30s, that all changed. I am going to exercise or am going to be overweight. I have not found any other option besides starving, which is not a healthy option and extremely difficult, anyway.

Pentamize Blog: Tips For Running Into a Strong Wind

Starting Weight: 81.4 kg
Weight Before Afternoon Jogging Session: 82.3 kg
Weight After Running: 81.1 kg
Final Weight: 81.2 kg

After yesterday’s somewhat surprising weight loss on a 30-minute day of jogging, I am back to 90 minutes today. This was an excellent development, as it let me take kind of a break without gaining weight back. I may take a full break day in a few days. But for now, it’s time to try to keep up the positive progress on this recovery period.

I am still averaging close to a weight loss of .2 kg per day. And yet again, today saw another weight loss of .2 kg.

There were difficulties in today’s run, but it was due to strong winds. This was probably the strongest wind I have had to put up with since developing and using my Pentamize tracking system. It almost blew my skull cap (hat) right off a couple of times. Running against a strong wind is tough. However, I was running in many directions and did not have to run against the wind the full 90 minutes or even close to it. And it was mostly the occasional gust of wind that was hard to endure.

Towards the end of the run, I was not going against the wind and decided to use that to may advantage. I ran almost as fast as I could expect to run for a lengthy duration. For about 20 to 30 minutes, my heart rate was probably close to 145 or so. That is a hard rate for me. If I run only 30 minutes, it’s possible for me to average over 150. However, I am talking about a period of about 30 minutes as part of a 90-minute run. I finally had to slow down with about 15 minutes left because the pace was too brisk for me.

Overall, the wind didn’t bother me much because I just tried to exert the same energy. Generally, this means a slower speed but with pushing the legs a little harder than usual. Although you are running more slowly because of the wind, you can still exert the same energy and burn the same calories by pushing a little harder. I am not saying it’s exactly the same. What I mean is that it’s not going to work if you slow down so much that you are just walking. This is probably not going to give you a good workout. Just make sure you are still in a jogging mode even though it is likely slower than your normal speed.

Today’s results were exactly the same in terms of weight loss during the run as I have been getting on days without much wind. So while this is not exactly the same as counting calories burned, it’s the method I have used since developing my Pentamize method. And there really is no home method I have heard of to accurately measure calories lost during a workout. Apps give you average calories lost by a human being, not your actual calories lost. To learn more about the kind of exercise tracking I do, you can get my Pentamize ebook.