Days 170 and 171 – Comparing Weight Lost During Exercise With Amounts Lost During Same 24-Hour Period

Day 170

Beginning Weight: 80.1 kg
Weight Before Running: 80.8 kg
Weight After Running: 79.9 kg (79.7 after bathroom)
Final Weight: 80.0 kg
Result: lost .1 kg

There is nothing remarkable to report on Day 170, except that I did not lose much weight during the running session. I didn’t jog particularly fast but especially slow, either. So it’s not clear to me. Nonetheless, I still had a small weight loss of .1 kg on the day. Thus, it was a successful day overall despite the rather low weight loss due specifically to the exercise session.

Day 171

Beginning Weight: 80.0 kg
Pre-Run Weigh-In: 80.3 kg
Post-Run Weigh-In: 78.9 kg
Weight Before Bed: about 80.6 kg
Final Weight: 79.7 kg
Result: weight loss of .3 kg

This is the most weight I have lost during a run in weeks. The 1.4 kg is more than the typical .9 to 1.2 that I have been getting. Perhaps it’s not a coincidence that it was ot as cold today. Although it was still 4 degrees Celsius, that’s a lot better than the recent freezing temperature. I will probably even be able to take off my winter hat and gloves soon if it starts to warm up like this.

Although I lost more, the concept of losing more does not necessarily mean a big difference by the end of the day. When I have lost more weight during a run, it seems clear that I am thirstier and drink more after that exercise session in order to rehydrate. However, don’t take this to mean that losing only .5 kg during your workouts is no better than losing 1.5 kg. Of course, that is a big difference because .5 kg may not be enough for you to burn off any excess calories you take in from your food.

The point I am making is there may not be a big difference in daily weight loss between 1.5 kg and 1.2 kg of weight loss due strictly to exercise. And there may not be a big difference between .3 and .5 kg. The average difference between these numbers is going to be far less than the .2 or .3 difference you see directly after doing a workout. But there likely is a big difference between .5 and 1.5 because the .5 shows that you may not be exercising enough to get positive results. Still, the difference is obviously going to be far less than 1.0 kg since your weight loss during a 24-hour period is far less than the amount lost during the exercise session.

I can’t give precise numbers comparing weight loss in an exercise session and weight loss in the entire 24-hour period because it’s also going to depend on your own diet and other factors. But I can give you an example from my Pentamize full weight-loss mode. When I was in full mode, I was averaging about 1.5 kg of weight loss during a 90-minute run. And during those 24-hour periods, I was losing an average of about .35 to .4 kg. So the weight loss on the day is naturally far less than the weight loss only during your exercise session. This is normal and would virtually always be the case unless you have a serious medical problem or are starving.

The key when making this comparison is to understand that you can actually lose weight during exercise but still can weight on the day if you don’t do enough exercise or you eat too much. So in my Pentamize full weight-loss mode, I also did some 90-minute low-intensity exercise sessions. And I barely lost weight on those days. Then, I did some 30-minute low-intensity sessions and actually gained weight. My estimated weight lost during those sessions was about .2 kg. So in my case, exercise that causes you to lose .2 kg was not enough for me to lose weight overall. I had to step it up and lose well more than .5 kg per exercise session in order to lose weight (on average) during those 24-hour periods. These numbers will be different for you. But be aware that very minimal exercise might not even be sufficient for you to lose weight.

I realize this article is fairly generic. But I have an entire book which explains step by step how to track all of this. That is my Pentamize book, which I offer on the home page.

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