I am continuing my recovery from vacation today and am on a hot streak. Today is a chance to avoid losing weight every single day for 8 days in a row. For the last 7 days, I have lost weight on 6 days and broke even on one.
Over the course of 7 days, I have lost .1 kg 3 times, .2 kg once, .3 kg once, and .7 kg on my best day. Then, there was the one breakeven day.
I am writing this at 7:30 in the evening, and today is not going very well. Along with quite a bit of water and mostly meat, I have risen to about 80.5 kg. The idea is to go to bed at 80.1 or less since that was yesterday’s number. The 80.1 is like a breakeven point in my Pentamize tracking system (not always, as this number changes every day). It is only an estimate because I can’t predict accurately how much I will lose overnight. Tracking cannot be that accurate because the body simply doesn’t lose the same amount every night. It varies wildly, but you can start to see a typical result over time. It’s very hard to have 8 days in a row of not gaining weight. So it may be time to dig really hard to keep this going. I decided to just stop eating and drinking anything the rest of the night. This is probably the only way to have any chance of losing weight or at least breaking even in the morning.
Unfortunately, I have never been able to come up with a solid average for overnight weight loss because it seems to vary based on a number of factors. But one of the main factors is how much water you drink. So when it’s cold here in the winter, I don’t drink as much water. This seems to drop the average amount that I lose overnight while sleeping. As it warms up, I drink more water. And that tends to raise the amount that I lose overnight. This makes it quite difficult to predict the overnight weight loss, particularly because my water consumption varies a lot even during the same season. So how do I handle this? I’ll give an idea on how to do this in the rest of this blog post.
This idea applies when you will be exercising after sleeping and then doing your official weigh-in after your exercise session. What I do is look at my tracking from the day before to determine about when I need to stop eating for the day. And the next step is to modify my amount or intensity of exercise as needed. Because it’s hard to predict how much you will lose overnight, your exercise session can be modified in order to compensate for either good or bad overnight results. So it’s basically a “take things one day at a time” approach. Let me give you an example:
Day 1 weight at bedtime: 75.8 kg
Day 1 weight when waking up: 75.0 kg
Day 1 weight after exercising (and official weigh-in): 73.5 kg
Day 2 approximate weight when I should stop eating: 75.8 kg
That’s all you can do at night. So at night, you attempt to control your diet as needed. Then, in the morning, wait for the results and then modify your exercise as necessary. I’ll give you two scenarios here:
Day 2 weight when waking up: 75.3 kg
In this situation, you only lost .5 kg overnight. This is very low and .3 kg less than Day 1. In this case, you will need to modify your exercise to make up for that .3 kg deficit.
Day 2 weight when waking up: 74.6 kg
In this scenario, you have great results. You lost 1.2 kg overnight, which is .4 kg better than Day 1. Now, you can actually exercise less if you want to and are just trying to break even on the day. But to lose weight on the day, you can do about the same amount of exercise as Day 1.
To use this method for the first time, just start tracking every day for 3 days. Then, start modifying as necessary from the Day 4 overnight results. The first 3 days will let you get used to tracking and give you a rough idea of the kind of results you can expect on a daily basis. Remember that, if you stop tracking for some time, then you need to do it again for 3 days to get the current tendency. For example, as explained above, you may find that you are losing more overnight because it has gotten hotter outside. This depends, though, on the person’s weather, normal behavior, and perhaps various physical or medical factors. Never assume you will get the same results as someone else.
I was 80.2 when going to bed after sacrificing when hitting about 80.6. That was about 4 to 5 hours without eating or drinking anything. And then something even more ridiculous happened. My weight was still freaking 79.8 when I woke up after sleeping about 8 hours. This is freaking ridiculous. That’s literally only .4 kg overnight. But under these circumstances, I have to keep in mind that I have not gained weight a single day for 7 straight days in a row. It’s impossible and might not even be healthy to continue such a streak on an indefinite basis. I lost about 3 pounds over this weekly period. So it’s best to look at the Big Picture and see that I may have to give a little back before moving forward again. Still, it’s been months and months since losing only .4 kg overnight, and I track this virtually every single day. So something weird is going on with my body. But at least I feel healthy, and my left ankle seems to be slowly getting better.
It’s a couple of hours after getting up, and I have dropped to 79.5 kg. At least this is getting a little better. A drop of .7 is obviously way better than .4. But that .4 is just so low that there’s almost no way to lose weight now. I must lose a total of 1.6 kg just to break even. And a 90-minute run is usually not enough to do that. However, maybe that’s just the way this streak is meant to end. It’s all going to work out in the long urn. Although it can be discouraging to do almost everything right and still fail on a single day, these failures are all part of the process of overall success.
I had a pretty big surprise from my 90-minute run. My weight somehow dropped from 79.5 to 77.9, for a 1.6 kg loss. That used to be pretty normal, so it’s not shocking. At any rate, that guaranteed at least a breakeven day. And after going to the bathroom, I managed a weight loss of .1 kg after getting down to 77.8 kg. This is now 8 days in a row without losing weight on any of those days (one breakeven day and 7 with weight loss).