Starting Weight: 76.6 kg
Ending Weight: 76.4 kg
Result: lost .2 kg
In yesterday’s blog post, I lamented my bizarre results and even said it was one of the worst I have ever had. To an extent, that is true. But the weird weight gain appears to have mostly been due to the fact that I retained water overnight. So a one-day result should never be looked at too negatively unless you did something really bad to cause it, such as eating 4000 calories of food or something ridiculous like that.
There is also something else that I have not written about too extensively. I am in maintenance mode now and not full weight-loss mode. When you are in maintenance mode, you don’t even expect to have a net weight loss since you are already at or at least close to your chosen permanent weight. Unless you have chosen a permanent weight that is still too high for your own good, then you don’t really expect to lose much more weight.
Once it is determined that you are not going to lose much more weight even with a good diet and exercise plan (such as the Pentamize system), then it’s almost a given that you are going to gain weight on many days. You really can’t go down much more. The only other natural way to go is up as soon as you hit a day where you retain water or even slightly overeat or underexercise. Then, as long as you stay on track with your plan, you will lose that weight again.
This is a kind of yo-yo effect, but I am NOT talking about yo-yo dieting. That is a completely different concept that consists of NOT STICKING TO YOUR DIET. Yo-yo dieting is largely self-inflicted longer-term damage due to failure to maintain your weight-loss or weight-maintenance lifestyle. I am not talking about that. I am talking about short-term weight gain and loss while actually maintaining a successful weight maintenance plan.
Even with a good maintenance plan, you are still going to experience ups and downs. But they should be small ups and downs, such as 2 or 3 pounds. They should not be 10-pound swings, as that suggests a serious problem with either your actual plan or sticking to that plan. 10-pound swings (about 5 kg) should not happen on a regular basis if you have a good maintenance plan. But smaller weight gain of about 1 kg is pretty normal.
Over the past 3 days, I have experienced what I believe to be a terrible trend of weight gain. I am still not sure what is going on and hope it’s just a natural trend that is going to fix itself. If I keep on going up for 2 more days, there may be something I need to modify. But for now, it’s important to just keep tracking. And yet again, you should be able to see the value of Pentamize tracking.
It can be disappointing when you have a spike of weight gain and are tracking that every day. But at least you are keeping tabs and can determine if there is a problem. If you gain 2 kg on either full or maintenance mode, then it’s definitely time to check and see if you are still following your plan or have possibly veered off course unintentionally. But if you don’t track, you could end up gaining 4 kg without realizing it. And it takes some extremely hard and long work to lose back 4 kg. I recently spent about 3 months losing back 6 kg. That was a brutal 3 months with almost no break days at all.
After 3 seriously bad days, I got off to a super start today. I rose from 76.6 to only 77.1 by the time of the 3 p.m. run. Additionally, it was warmer today, and I lost 1.5 kg during my 90-minute nonstop jogging session. So that put me at 75.6 kg, which is the lowest I have been since December. Of course, it’s not the end of the day yet. So I need to exercise decent diet discipline to finish in the 75 range. The point is that this is a great start.
My first meal plus rehydration after running put me back up to 76.6 kg. That was very good because it was my exact weight at the morning weigh-in. For the rest of the day, I should ideally limit myself to 2 small snacks and only water and black coffee. That should be enough to give me needed energy while also allowing me to lose weight over this 24-hour period. In fact, depending on how much I lose overnight, there is potential to lose half a kilogram. But it’s pointless to set such a specific goal because it’s impossible to predict with that kind of accuracy. So I just want to watch my diet the rest of the day.
With my last meal and some more water, I rose a bit too much to 77.3 kg by 7:30 at night. However, this is actually not bad because a fair amount was water. I obviously can’t get dehydrated. A good rule of thumb is to try to keep your weight gain after a workout to the amount you weighed before the workout session. In this case, I was 77.1 at the start. And having finished eating for the day at 77.3 kg, this is pretty good. It probably won’t make for a huge day. But I should be losing some weight by morning.
I went to bed at 77.2 and got up after approximately 8 hours and weighed in at about 76.7. This is a pretty good mark, with about 3 hours left before the official weigh-in.
After 3 hours, I dropped an additional .3 kg, weighing in at 76.4 kg. Although that was not a big weight loss, it was still a decent loss of .2 kg. Anything loss at all was going to be good after the terrible results of the past 3 days.