Good Weight Loss Even With Average Run Result

Day 277

I am now coming off a day of weight gain of .3 kg. This occurred despite a 90-minute run. My biggest mistake was going up to about 79.4 kg at the highest. A related problem was continuing to eat past 8 at night, with my bedtime being about 11.

Today, I am trying to have better control over my diet. Most of the time, I am exercising, with few break days. So my biggest problem is usually a lack of diet discipline when I have a bad day. Ideally, I really need to stay away from the 79 range at all times. I am writing this at 5:30 in the afternoon and am currently at about 79.0 kg. It’s time to put on the brakes, or I am just going to end up repeating what happened yesterday. I am a little hungry but certainly not famished. So it’s time to sacrifice a little because yesterday’s gain of .3 kg is not something I need to repeat.

Also, I am in danger of going back up to the 77 range. And this is what I like to avoid for the most part. I don’t mind being around 76 or even close to 76.5. But hitting 77 is getting close to 5 pounds over my maintenance weight. That can be hard to recover from, depending on the circumstances. So today’s goal is to not go over 79 and to also finish well into the 76 range (meaning moving well below 77.0) after running.

Although I did hit about 79.0, I also dropped to about 78.4 at bedtime. And that dropped down to 77.7 overnight. That was .7 kg better than yesterday at about the same time. This is looking like a big day for weight loss. And this time, I can say with more certainty what the key factor is – my own Pentamize tracking. And I mean the hardcore, rigorous tracking that you see me doing here on a daily basis. Get my book for full lessons on how to do this at home as a part of your overall weight loss plan.

Before running, I went to the bathroom and then weighed in at 77.5 kg. That was still a big .7 kg advantage over yesterday at the same time.

One slightly bad thing that happened is my run result was not very good. I only dropped to 76.5 kg, which is a decidedly poor 1.0 kg. I definitely ran slower than yesterday due to having a lower energy level. My heart rate was around 116 to 120 at the end. Despite that, it was still a .4 kg advantage over yesterday and already a weight loss of at least .2 kg, with 2 to 3 hours to go before the final weigh-in. This is a successful day even with what is currently a below-average exercise result. As I always like to stress, all you need is a winning combination of diet and exercise to lose weight or maintain your current level. It doesn’t have to be perfect, but it must “even out” to a successful level. On a day like today, I needed good diet discipline to lose weight since my run result was not so good. On other days, if I eat a little too much, I will need a better exercise result. There is more than one combination that will achieve success.

I dropped to 76.3 kg, which was a weight loss of .4 kg today. Although the earlier advantage was partially erased by a less-than-average run result, the overall daily weight loss was still excellent.

Break Day Vs. Break/Cheat Day

Day 276

This is one of the most important blog posts I have written so far. It is important to talk about exercise break days because these are one of the types of days that can destroy your weight loss plan.

The main thing I want to talk about is the difference between a break day with good diet discipline and an undisciplined break day that includes too much food. The worst thing is to have an exercise break day that also becomes a diet cheat day. However, let’s assume you don’t want to have a combined cheat and break day. Even still, you need to differentiate between a break day with good diet discipline and one with lax diet discipline.

When you take a break day, it’s possible to almost break even. But it’s also possible to gain a lot even if it’s not a cheat day. I can easily compare the last two days to show you just how big this difference can be.

Day 274 was a break day with relatively poor diet discipline. Conversely, Day 275, although not a break day, would have resulted in a much smaller weight gain. Day 274’s break day resulted in a gain of 1.2 kg with typical food intake. And this was not even a cheat day. Yet, that is still over 2 pounds of weight gain on a single day. Conversely, before starting my run yesterday, I was only .2 kg over.

Let me tell you the difference between these two days and the dramatic 1 kg difference. On Day 274, I did not know it was going to be a break day. Instead, I made that decision at the end of the day. Thus, I was not focused on maintaining a high discipline level all day. On the flip side, I decided to exercise more discipline yesterday because I knew it was time to recover from the really bad break-day result.

On Day 274, I started at 76.3, went up to around 79.4 at the max, and then got back down to 77.5. On Day 275, I started at 77.5 and got up to around 79.2. That then dropped to around 77.7 by exercise time. What this means is that, although my max weights on these 2 different days were within .2 kg of each other, my increase during the day on Day 274 was much more. Let’s do the math. An increase from 76.3 to 79.4 is 3.1 kg. Compare that to Day 275. I increased from 77.5 to about 79.2, which is 1.7 kg. Thus, my much improved diet discipline gave me a 1.4 kg advantage on Day 275. Thus, by the time I ended the run and got down to 76.4 kg, I had lost 1.1 kg for this period.

As you can see, numbers throughout the day are impossible to predict with pinpoint accuracy. But the huge 1.4 kg advantage in terms of diet allowed me to turn a 1.2 kg gain on Day 274 into only a .2 gain before the run on Day 275. And that large 1 kg difference is what put me in position to lose 1.1 kg on Day 275 by final weigh-in time.

As you can see, there is a big difference between a break day with solid diet discipline and a break day with poor discipline. It is a good idea to plan your breaks 24 hours in advance so you will be ready to exercise some extra discipine. That is not required. But as you can see from this example, there is great value in planning in advance. But even if you don’t, you can make up for it the next day like I did on Day 275 in this 2-day example.

On Day 276, I may have celebrated a little too much, including a bit of ice cream and cake. My weight rose to about 79.1 by 9 at night. It would be better to keep this in the mid 78 range or below. However, if quite a bit of it is due to water, this is not a bad thing.

Ouch. I woke up and was still 78.4 kg. This was bound to eventually happen on some day. My weight has been pretty consistent lately about dropping .8 kg or more overnight. Today was only about .5 because my weight was about 78.9 at bedtime. However, this first morning weigh-in was at about 6:30 in the morning. That is approximately 5 hours before the official weigh-in. Thus, things will hopefully work out like they usually do by that time. I will soon do a 90-minute run.

Running for 90 minutes produced a nice drop today. I weighed in at 76.9 kg, which was a loss of about 1.3 kg. These numbers are all within an expected range based on my extensive Pentamize tracking. More importantly, the day has essentially been somewhat saved. I will either break even or lose or, at the absolute worst, gain a fairly small amount. It was looking extremely bad when I got up but is not quite as bad now.

The most I could get down to today was 76.7 kg, which was a .3 kg weight gain. This is the day after a huge loss of 1.1 kg. So maybe this is to be expected or at least a natural partial “bounceback.” It’s time to eat now and get something to drink, as I don’t feel like waiting any longer. I am accepting today’s weight gain and will move on and try to lose some tomorrow.

Big Weight Loss Helps Make Up For Break Day

Day 275

Starting Weight: 77.5 kg
Ending Weight: 76.4 kg
Result: lost 1.1 kg

After yesterday’s break day, I started out with one advantage as far as short-term weight loss. I did not need to drink a lot of extra water. However, I naturally ate what I felt was needed and had my usual cups of coffee. Nonetheless, I ate a little too much, finishing at 79.2 kg at about 9 at night. This was up from 77.5 kg.

1.7 kg is a bit more than what I would have wanted. Part of this was due to some questionable snack choices, like a little bit of cake and a smallish amount of ice cream. However, the good part is that I will definitely be able to lose weight today. But how much is not clear. It depends largely on how much my weight drops overnight. If it drops to just 78.5 kg, that would still be pretty good and would put me in great shape to lose a lot of weight today.

It would be nice to immediately get back into the 76 range. To do that, though, I may have to drop to about 78.3 by morning. That is a drop of .9 kg. Since I did not drink much water today, that seems a bit high of an overnight drop. However, I am just guessing here. Even having done over a year of Pentamize tracking, one thing I have never found a way to predict with any accuracy is how much weight I will lose overnight. It varies like crazy.

When I woke up and urinated, my weight was 78.3 kg. That was an overnight drop of .9 kg, as I had gone to bed at 79.2. This drop is not as much as the recent average. However, it may simply be due to the fact that I didn’t drink as much water yesterday. Thus, the expectation is there would have been less water in my system to begin with. All in all, I am happy with the .9 loss, and that was at 7:30 in the morning. So I am setting up for a very big weight loss today by the time my run is completed.

At 11 in the morning, which was right before my run, I had achieved a big drop down to 77.7 kg. That was an additional .6 kg in about 3.5 hours since getting up. A lot of this was from going to the bathroom. The weight loss will be huge today, although it would be difficult to get all the way back down to 76.3, which was Day 273’s final tally. Nonetheless, this is big even if I come up a little short.

If I took another break day today, then I would still only be .2 kg up. However, I am ready to run now and drop this weight after yesterday’s break.

I had a great run, finishing at a heart rate of about 156 to 160. The downer is I lost only 1.2 kg during this run, which seemed extremely low for the work that I put in. However, I was thinking that it may be because there wasn’t so much water in me to sweat out since I didn’t drink much over this daily period. That may be the reason for the low 1.2 loss. At any rate, I lost .1 kg more after going to the bathroom and weighed in at 76.4 kg. This is a HUGE daily loss of 1.1 kg, which is more than 2 pounds. I almost got back to my 76.3 in one day. That is, I gained 1.2 on yesterday’s cheat day and then lost 1.1 today. This is great to me because it shows that a break day is something you can recover from quickly if you watch your diet on that break day and get in a good workout. More on this topic will be included in tomorrow’s blog post.

Now Having a Really Bad Streak Of Weight Gain

Day 274

Starting Weight: 76.3 kg
Ending Weight: 77.5 kg
gained 1.2 kg

After 2 days of gaining weight for a total of .9 kg (about 2 pounds), things are going really sour now. However, since Day 272 was a cheat day, some of this bad streak was to be expected. It’s not clear, though, why I gained .3 kg more on Day 273. It is fairly uncommon to lose more than .1 or .2 kg when doing a 90-minute run. But it’s not rare, either. So hopefully the .3 was just a natural body readjustment.

After starting the day at 76.3 kg, I drank a lot of water and a little juice. I also had quite a bit of food. Coming off of 2 days of weight gain, the hope was that I would not need much food today. But I was hungry for some reason. This may cause a 3rd day of weight gain. After finishing all meals by about 5:30 in the afternoon, I weighed in and found myself at 79.4 kg. This is disaster territory unless that starts to fall naturally over the next 4 or 5 hours, after which I will hit the sack.

After waking up and hitting the head, I waited to weigh in because I had a short meeting to attend. I weighed in at 78.0 after that and then 77.8 after going to the bathroom again. That was at 9:30 in the morning.

I am writing this a little after 9:30 and am not sure what to do now. I don’t feel like working out, but I am at a ridiculously high 1.5 kg over yesterday’s final weight of 76.3 kg. That would be a disastrous result. So it seems like I need to work out at least a little even if not a full 90 minutes. I am just thinking that a weight gain of 1.5 kg on one day would be much more difficult to recover from than whatever burden I have to endure in running today. This is especially true since I can just take a slow pace, lose a little less than normal, and accept a small weight gain instead of a meltdown like a 1.2 to 1.5 increase that I am going to see if I don’t work out at all.

My thinking here is consistent with what I advise in my Pentamize Weight Loss System book. Even if you hate exercise, there are ways to make it more endurable. And the way to get through a day like this is to remember that even lower-intensity exercise is better than no exercise at all. The key is to get a decent workout, and that usually means more than a slow or even medium walking pace. If you want to burn a lot of calories, walking often won’t get it done. But this doesn’t mean you have to do a high-intensity workout. Even a medium-intensity workout on the lower end can burn a lot of calories. You just need a tracking record to determine how much you must work out for each particular situation. And as stated above, this doesn’t even mean losing weight on every single day that you work out. Sometimes, it means gaining less, not losing more. And that is good enough on some days, although you will have to lose on your best days if you are going to lose or maintain overall.

Unfortunately, it was also raining pretty hard today. So that was interfering with plans to run. This is going to result in a really bad weight gain if I don’t work out at all.

Ultimately, my decision was to take a break day. There are times when you have to sacrifice your body when you’d rather have a break but need to work out. But on the flip side, there are times when you have to sacrifice your weight loss or maintenance plan to let your body rest. And today was a day to rest. It’s a bad result, but I will just have to make up for it over the next days and maybe weeks.

I finished the day at 77.5 kg after not exercising at all. That is a gain of 1.2 kg, up from yesterday’s 76.3. Ouch. I will be in a bad mood the rest of the day. But I can make up for this and will make up for it.

Need To Recover From 3rd Cheat Day In 8 Days

Day 273

I am in a somewhat unusual situation. Due to various circumstances, I had my 3rd cheat day in 8 days yesterday. I like to keep them to 1 or 2 per month.

Nonetheless, I have managed to come out of this period at 76.0 kg. That is actually not so bad, as the starting point the day before the first cheat day was 75.1 kg. Thus, over the course of 8 days, I have gained .9 kg. But that is .9 kg that included 3 cheat days. Things could certainly be far worse than that. So I am not feeling too bad even though the result has been an overall gain of almost 2 pounds. Also, .6 of the .9 was just yesterday. So I have yet to have the opportunity to burn all of that off. All things considered, my long workouts have done a pretty good job of keeping me from getting out of control.

The somewhat minimal damage can be made up with probably a couple of good days. However, I am not setting a goal of quickly getting down to 75.1 kg again. As long as I am in the 75 range, I feel that is a good maintenance weight.

Unfortunately, today is not going well. It looks like I may be gaining weight again instead of recovering. After apparently eating too much (I didn’t track my diet very closely today), I rose to about 79.0 by bedtime. Then, I got up, went to the bathroom a couple of times, and then weighed in at 77.8. That was at close to 7:30 in the morning. Even yesterday, which was a cheat day, I was at 77.6 before running. And I started that run at about the same time as today’s 77.8 weigh-in. Thus, I am actually up .2 kg compared to yesterday at the same time. However, there is still hope of making that up on the run, as yesterday’s result of 1.3 kg of weight loss during the run was just okay. Nonetheless, this is not looking good because I will have to lose a total of 1.8 kg in the next 4 hours or so just to break even.

Regardless of what happens, it is clear to me what the problem is. For me, it always goes back to tracking. If I don’t RIGOROUSLY track my diet, I WILL accidentally overeat on some days. I try not to track everything. But when things start to get out of control, that’s when rigorous Pentamize tracking allows me to get back to the business of successfully losing or maintaining my weight. While I can’t say precisely what happened today, I do know that the tracking has always proven to me to be the solution.

Despite a decent weight loss during the run of 1.4 kg, I ended up gaining weight today. The run dropped me from 77.8 to 76.4, and it was a darn fast pace for me. My heart rate was 156 at the end, although it certainly was not that high the whole time (I’d die before finishing). But it was a fast run for me, and I finished the day at 76.3 kg after losing an additional .1 kg before the final weigh-in.