New Diet Goal Ahead

Day 287 and 288 are both in this blog post. My new diet goal is detailed in Day 288 of this Pentamize weight maintenance blog.

Day 287

Today, I had planned on probably running for 90 minutes since I gained a little too much yesterday (.4 kg). And it was only a 70-minute session yesterday, so my legs were slightly rested.

As long as I have had a good run up to that point, I will sometimes finish early. And today, I hit home at about 81 minutes. But this was a very good run, so I felt it was justified to go ahead and stop. And when I checked my heart rate, it was way up to there at about 156. That is solid for me, and I had kept that pace for something like 30 to 40 minutes. This was one of the harder runs I have had in a while.

Although my run result was good, my diet was just so-so. I rose to close to 79, woke up at 77.9, and managed to drop to 77.5 before running. And with the good loss of 1.4 during the run, that reduced my weight to 76.1 kg. I then finished off the day by going to the bathroom and weighing in at 76.0. That made for a loss of .3 kg today.

Looking at the past 2 days, I have gained a net of .1 kg. But this includes one day where I definitely ate too much and ran 70 minutes, and another day where I had just a decent diet and jogged for 81 minutes. Thus, even though neither day included a 90-minute workout session, I just about broke even. And this most likely would have been a net loss had my diet discipline been on point.

Day 288

I continue to have the same problem on almost a daily basis. Whatever the reason, my weight keeps going up to about 79. This is excessive because it is too hard to avoid gaining weight. Weight maintenance is requiring too much exercise effort. I end up having to run 90 minutes over and over again. And I don’t see that as a positive long-term lifestyle. I need some breaks. By “breaks,” I mean at least reducing my session durations on some days, not necessarily not exercising at all.

I am often going up 2.5 to 3 kg between my weigh-in and bedtime. And this is usually something like 11 hours. In pounds, we are talking about 5 to 6.5 pounds. This does include water, which I am drinking quite a bit of after recent runs. Nonetheless, that is still too much weight when considering I am also going to the bathroom throughout the day.

A new goal I need to set is to be no more than 78.5 at bedtime on at least some days. These 79 days are making it very hard to get back down to around 76 for the official weigh-ins. I can do it on some days. But if my weight doesn’t drop much overnight, it can result in 76.5 or even higher. And this is on non-cheating days.

The only way to stay at or below 78.5 on at least some days (maybe 2 or 3 times a week is good to start) is to do some hardcore Pentamize tracking. I will have to track constantly throughout the day, particularly before any meal. This will give me an idea of how much I can eat. I have said this about 1000 times now. But even diet and exercise is not always good enough for me. The glue that holds my system together is my Pentamize tracking. This is pretty easy to learn for yourself if you get my book. I even have a 9-step shortcut method if you don’t have the time to go through the whole book.

As for today, it looks like I will be somewhere between 78.5 and 79.0 at bedtime. I was at about 78.8 a little before bed.

When I woke up, my weight was 77.7 kg. That is .2 kg better than yesterday’s weight at the same time. This is a great way to start the morning, and I had about 3 hours left until the run at that point. So this should drop to something like 77.3, but that’s just an estimate.

I will probably run 90 minutes today, but at a slow pace. Yesterday was much faster than average, and it doesn’t seem like the time to try to match that pace.

I was still 77.6 before the run, which was more than expected. Nonetheless, it is still around the same weight as yesterday. So a decent run result will be good enough to get close to a breakeven mark.

Unfortunately, the run result was not that great. I actually did run faster than expected, finishing up at a heart rate of about 144. Nonetheless, I was still 76.4 kg after that session, which was only a loss of about 1.2 kg. I had hoped for a little better than this and expected it as much as I was sweating. But that was the modest result for whatever reason.

I went to 76.3 after urinating. This had me at .3 kg over for the day, and I decided to weigh in about 30 minutes after that. But I was just stuck at that spot and officially weighed in at 76.3. That is a .3 kg and a pretty big disappointment. But it also justifies my decision to start that new diet goal of going to bed at no more than 78.5 at least 2 or 3 times a week.

Need To Reduce Exercise Vs. Needs Of The Moment

Day 286

After hitting 75.9 kg yesterday, I felt it was time to consider running less today. However, the main idea was to look at the situation and do enough exercise to meet the “needs of the moment.” Read yesterday’s blog post for more on what “needs of the moment” refers to. But in this case, it basically means my plan today was to run as much as necessary to break even or maybe lose a little weight, as opposed to running 90 minutes even if I don’t need it.

Unfortunately, I often end up not following my diet properly, which destroys my idea of running less. We grilled today, and I ate a little too much. My weight was something like 79 by the time I went to bed. This was too high, and my weight lowered to about 77.8 and then finally 77.4 right before the run.

That extra .4 drop before running was pretty good. The problem is that that still puts me 1.5 kg above yesterday morning’s official weight. I don’t think I can lose 1.5 kg if running only 60 minutes, which was my preferred time today. I feel that I need to run a little farther. At the same time, I still don’t feel like running 90 minutes today.

I think I will run 70 minutes. It won’t be enough to lose 1.5 kg. However, I must accept that the level of cheating was just a little too much yesterday to expect to break even today. My plan is to accept whatever weight gain comes from this. Now, this is not a “needs of the moment” decision. I certainly need to run the full 90 minutes. But sometimes, the need to slow down a little (I’ll call this the “need to reduce exercise”) overrides the needs of the moment (meaning need to break even or lose a little). My body needs to reduce this run more than I need to avoid a small weight gain today. It will still be a fairly small weight gain, and I can recover tomorrow.

This balancing decision can be referred to as the need to reduce exercise vs. the needs of the moment. It just happens that the balance today weighs in favor of the need to reduce exercise. This is acceptable because it will still be a fairly small weight gain. An expected gain of 1.0 kg or something like that, though, would probably tip the balance in favor of meeting the needs of the moment and running for 90 minutes.

I dropped about 1.1 kg during the 70-minute run. That put me at an official weight of 76.3 kg. Although that is a pretty bad weight gain of .4 kg, it feels like it was worth it to me. My body needed the reduced workload, and some gain was already expected due to overeating.

Making Exercise Decisions Based On The Needs Of The Moment

Day 285

I am coming off a day where I gained .2 kg despite running for 90 minutes. However, because I have done so well recently in getting back to the low 76 range, the small weight gain is probably a natural result. Thus, I am not thinking much yet about how long to run in the morning (before the official weigh-in). I’ll probably just play it by ear by seeing about how much I need to lose to get close to breakeven.

I shot up to approximately 79.0 kg. However, quite a bit of this was from some fruit smoothies and a little more from watermelon. That is probably why I dropped dramatically overnight, getting back down to about 77.4 kg. That is the only reason I can think of for the large overnight drop because that is so much bigger than usual. This drop might be normal for you, depending on your typical diet. I don’t drink smoothies that much. But I have noticed large drops after eating a lot of watermelon. So this is not that surprising. Of course, you can still overconsume with fruit smoothies or anything that has a lot of added sugar or other bad ingredients. So I am not necessarily endorsing smoothies, as it depends on what kind you have, how much you consume, how much sugar you add, etc.

After a fairly average run, I lost about 1.3 kg, which also happens to pretty much be my average in recent sessions. That got me down to 76.0, and I also went down again to 75.9 after urinating. Well, that took a while (about a week). But at least I finally reached that 75.9 mark even though I was not specifically going for it anymore (that short-term goal was abandoned 2 days ago). However, before running today, I thought about reducing the run duration, but then realized I might actually hit 75.9. So I decided to stay at 90 minutes again at least one more day. And it paid off this time.

The above paragraph is an example of making a decision at the last minute based on the “needs of the moment.” It is a component of exercise tracking, although this tracking occurs before your actual workout. In this case, if my weight had been 77.7, like yesterday’s mark before the run, I probably would have reduced the run to 75 minutes because it would be awfully hard to reach 75.9. So it would be more realistic to try to have a decent run and then go back up to 90 tomorrow and hopefully hit the 75.9. But 77.3 made it seem more realistic that I could hit the 75.9 today. So I decided to go for it. This obviously may or may not work, depending on a bunch of factors. But it worked great for me today.

In the end, I lost .3 kg today. That made back the .2 gain from yesterday plus an additional .1 kg. Tomorrow, as long as my weight doesn’t go up too much, I may be able to reduce my session duration.

Slower Run Still Produces Good Results

Day 284

Today may prove to be difficult in the weight-loss department because I have lost 1.5 kg in the past 2 days. This kind of pace can’t just continue indefinitely. There is always that day where the streak reverses itself. Whether today is that day is not clear. But it would not be surprising. However, when this does happen, it’s usually a small weight gain as long as I stick to my normal diet and exercise routine.

Today, I felt good enough to run for 90 minutes, but not at a fast pace. So my decision was to take it slow for pretty much the whole 90 minutes. Sometimes, when I do this, an unexpected burst of energy helps me speed up for at least part of the run. This is usually near the end of the run, and the same thing did happen today. A couple of times during the session (including at the end), I was able to speed up. And at the very end, I was even at a heart rate of about 124. That is higher than the expected figure. So this was good, and I also somehow lost 1.3 kg during this jog. So I am happy with my run result today.

The slight downer is that my weight didn’t drop much during sleep time. I went to bed at about 78.5 and woke up at 77.7. That was the same weight as the same time yesterday. And even after the run, my weight stayed the same, at 76.4 kg.

I might gain a small amount by weigh-in time, but I consider my performance to be about the same as yesterday. But I seem to have lost more weight going to the bathroom yesterday. If that’s the only difference, I am not worried about it because water issues take care of themselves naturally. There is nothing specific that needs to be done unless you feel you have a medical issue that affects your urination or bowel movements. In that case, you may need to see a doctor. Otherwise, as far as weight loss and maintenance are concerned, going to the bathroom generally takes care of itself. However, it can differ from day to day, which may also affect your very short-term weigh-in results.

I managed to lose an extra .2 kg before my official weigh-in. Although that resulted in a 76.2 kg result and a .2 kg increase, it’s very understandable under these circumstances. I could not really expect yet another day of weight loss after the past 2 days. Things are evening out nicely here. Over the last 4 days, I have a net weight loss of .3 kg. And that includes one session of running in place instead of actual running, two 90-minute runs, and one 70-minute run. To lose weight overall while reducing some of my workout intensity or duration at the same time is a fine result.

Another Drop Of .3 KG And 1.5 In 2 Days

Day 283

Today’s starting weight was 76.3 kg. That was from a huge drop of 1.2 kg after gaining 1.0 kg the day before that. The reason for the huge 1.0 kg swing was that I ran in place for 70 minutes and got poor results on Day 281. The reason for yesterday’s huge weight loss of 1.2 kg is because of a much more disciplined diet and a decent 83-minute jogging session (actual running instead of running in place). For more on the poor results obtained from running in place, read yesterday’s blog post.

After starting the day at 76.3, I was doing pretty good on diet up to 3:30 in the afternoon. I weighed in at that time at 77.8 kg. To compare to yesterday, I was 78.8 at bedtime. So with gains (eating) and losses (bathroom and other normal digestion and body processes), I need to gain no more than 1.0 kg more by bedtime. It should ideally be less than that since it’s not possible to predict how much I will lose overnight or through exercise tomorrow morning (before the official daily weigh-in).

I went to bed at approximately 78.7. This is just an estimate because I ended up falling asleep without weighing in the past couple of hours. At wakeup time, I was down to 77.7, which was a good weight to start the day.

I had to run early (7:40 in the morning) and did not feel like running 90 minutes. Since yesterday was a phenomenal day, it seemed like a great time to lower my session duration. So I decided on 70 minutes. Luckily, I somehow lost 1.3 kg during this run, which reduced my weight to 76.4. That was only .1 over yesterday’s official weigh-in, with still 2 to 3 hours to go.

I am writing this now with a couple of hours to go until I weigh in. I will abstain from eating or drinking anything until that time. If I really get hungry or thirsty, my usual routine is to weigh in early and accept those results even if it’s less than exactly 24 hours. That’s because anything you eat or drink is obviously not going to be digested in time if you only have like one hour left until weigh-in time. So for a reading that is accurate, you need to weigh in early. What I am talking about here is if you follow my current schedule of working out shortly before the official weigh-in. There are other schedules where this will not apply at all. For example, I used to take my official weigh-in after sleeping and start the day with an exercise session instead of ending it with a session. In that case, I was usually weighing in right near the 24-hour daily mark. Since my weigh-in was right after waking up and going to the bathroom, I would never be eating or drinking before that since it’s basically no time at all.

Today, I did abandon that short-term goal about getting to 75.9 before cutting my 90-minute runs to a shorter time. It’s okay to do this if you have a good reason. And “my body just can’t do it today” is a good reason as long as you understand that there is no excuse to get lazy for purely mental reasons. But cutting from 90 to 70 minutes is hardly getting lazy. LOL. So this was a reasonable decision that matched my body and mind’s needs at the time. For me, there is no abiding need to meet every goal as long as you are still making progress or effectively maintaining.

I went to the bathroom again and weighed in after a couple more hours. Another nice drop of .4 kg occurred during that time. So I finished at a nice 76.0 kg, which was also a weight loss of .3 kg today. This was a surprisingly good day, which doesn’t seem to happen often. Yet, through consistency, I have managed to be within a couple of pounds of my target weight. And that is a success in my book as long as I am that close.

Additionally, I have now lost 1.5 kg in the past two days. However, this should be put in proper perspective. Because I gained 1.0 kg 3 days ago, that means I have lost .5 kg in 3 days. Overall, that’s great. The point is merely saying “lost 1.5 kg in 2 days” is misleading because it doesn’t consider the large increase the day before. At any rate, .5 kg of weight loss in 3 days is solid.