Lost .3 KG Even After Poor Overnight Results Continue

Day 339

Yesterday, I gained a whopping .6 kg despite completing a 90-minute run. I don’t really know why this happened, but it became clear that something was wrong when I woke up and realized that I had only lost .4 kg during sleep time. That is a very low amount of weight to lose while sleeping. It is so low that exercise was not going to be enough to avoid weight gain.

My starting weight today was 77.5 kg, which is .9 kg more than the 76.6 from only 2 days ago. I really need to try to turn this around today or tomorrow because it’s getting out of hand.

At 3:30 in the afternoon, I checked my weight, and it was 79.4 kg. This is approaching yesterday’s weight at around the same time. However, the good part about this is that I started today at .6 kg over yesterday’s starting weight. So I am actually doing much better today so far. However, it’s time to put on the brakes because if there is a repeat of last night’s poor weight-loss-during-sleep results, I will be in danger of going over again in the morning. As I said earlier, I really need to turn this around now after losing a total of .9 kg in the last 2 days.

About all I can do now (except extreme measures, which I don’t prefer today) is pretty much stop eating except for maybe .1 to .3 kg of additional food. Then, it will definitely be time to put a stop to the food consumption for the rest of the day.

By 5:30, I was down to about 79.2. This is good, as it is actually the same as my weight when waking up on the morning of Day 338. However, I do need a bit more food to finish off the day. So I can hopefully eat a reasonable amount and then go to sleep weighing about 79.2 or 79.3. Notice how rigorously I am tracking here. This is the Pentamize way. I can get way out of hand if not tracking in this manner. This has been tried and tested by me personally. Of course, tracking increases your efficiency at losing or maintaining weight. But it’s not a magic wand. You still need an effective diet and exercise plan. Otherwise, you’ll just be tracking yourself gaining weight.

At 7 p.m., my weight had increased back up to about 79.5 kg. This is not too bad. I can afford only about .1 kg of additional food tonight. Absent the bizarre results overnight last night (only .4 kg of weight loss), I should be in good position to lose weight by the time of tomorrow morning’s official weigh-in. However, this will require a 90-minute run. Within the next 2 or 3 days, I will need to at least reduce my running time. I did reduce it to about 84 minutes this morning. But I am talking about a reduction to no more than 75 minutes. However, it’s not time to do that yet tomorrow morning because I really need to reverse this crazy trend (up .9 kg in the last 2 days).

Oh, boy. Here we go again. I was about 79.3 kg when going to bed and still 78.9 kg when waking up. This kind of thing makes it nearly impossible to maintain weight unless my diet is in strict order. I just can’t keep this up forever. Some changes may be necessary, but I will give this a few more days to see whether this is just a change over 2 or 3 days or a longer change that may have been caused by some unknown factor. I am going to keep close track of this for 5 more days and see what happens.

Fortunately, I did at least drop to 78.6 before having an early 90-minute run at 7:45 in the morning. Since my weight was 78.7 at 11 in the morning yesterday, this is a pretty big advantage. However, it’s not clear how that will play out since I may lose comparatively more or less during the run. The other point is that I will have extra time to wait before the weigh-in since I am running early. So we’ll see if I lose some extra weight during that time, including bathroom usage.

Although I don’t track the overall speed of my runs, this morning’s session felt like it was average to slightly above average. I lost 1.3 kg, ending at 77.3 kg. So this is a weight loss already even without going to the bathroom. And I am supposed to weigh in in a couple of hours. Hopefully, I can drop even more. But today has turned into a success even with the paltry .4 kg overnight weight loss. The problem is that I don’t want to have to run 90 minutes every day to maintain my weight. So I need to try to work out what is going on here and make any necessary diet changes if it comes to that. I can’t really make many exercise changes since my current load is already pushing it to my limit.

I decided to weigh in early at about 10:45, which was about 2 hour earlier than yesterday. Still, I was 77.2 kg, which is a good weight loss of .3 kg on the day. So unlike yesterday, I was able to lose weight despite losing only .4 kg overnight. The main difference appears to have been the weight gained from eating.

Another Bad Day Sees a Weight Gain Of .6 KG

Day 338

This is the first day after my awesome 11-day streak of no weight gain ended. On the 12th day, I just wasn’t able to lose enough to get back down the previous day’s official weight despite running for 90 minutes. However, even with the .3 kg weight gain yesterday, that is still a loss of .6 kg over the last 3 days. That is a great average over 3 days, and this is one of the reasons I couldn’t keep the streak alive. Losing .9 kg over 2 days is really so good that the body is probably going to resist that crazy rate of weight loss. So I don’t think that I made any mistakes. It was probably just natural weight retention due to the previous 2 days.

I am not off to a really good start today. With a starting weight of 76.9 kg, I started rising fast. However, a good deal of this was from water. It doesn’t seem like I am overeating. Nonetheless, at 5:45 in the evening, my weight was 79.6 kg. My bedtime weight yesterday was 79.4 kg. So I am definitely in the danger zone of possibly gaining weight even if I run 90 minutes tomorrow. Thus, I need to slow down on the food and limit what I eat and then hope that a lot of weight comes off by morning wakeup time. There is no way that I am going to run hard tomorrow, either. My body needs a slower run.

At 9 p.m., I had risen to 79.8 kg. This is going from bad to worse. After the last weigh-in, all I ate was about 100 grams of beef and one regular-sized apple. So my weight appears to be steadily going up despite not eating much. Natural weight loss should have brought it down some. After 11 days of nothing but good results, I may be looking at 2 days of weight gain. This still isn’t so bad. The problem, though, is that I will need to have a long run again to avoid certain disaster. A small gain is acceptable, but a big gain could wipe away half of my results from the 11-day streak.

Holy disaster. I went to bed at about 79.6 and woke up at 79.2. The streak was one of the best things I have ever seen, and now it’s going in the opposite direction. A loss of only .4 overnight is obviously absurd compared to most other nights. I don’t know what’s going on here, but I am destined to gain weight today even if working out. There is no way I will drop enough from 6:30 a.m. to my running time of about 11. It’s been months since I have seen an overnight drop of only .4 kg. I have no idea what is going on here. But the overnight drops will hopefully get back to normal so I can reduce the duration of some of my jogging sessions.

At 8 in the morning, I had a decent drop to 78.9 kg, considering this bad situation. This is seriously bad stuff, but dropping .3 like that in a couple of hours is very helpful. I weighed 78.2 to 78.3 kg at 10 in the morning yesterday. At this point, it looks like my weight will be back in the 77 range even after exercising. But frankly, it still isn’t all that bad. I just lost way too much (2.9 kg) during the 11-day streak, meaning my body probably needs to adjust upwards before being ready to lose weight again.

Right before my 11 a.m. exercise session, I had dropped a little more to 78.7 kg. That was about .4 kg more than yesterday. Well, I can’t avoid getting back into the 77 range even though the plan is to run for 90 minutes. Dropping 1.7 kg is out of the question because my session is going to be slow today because I have reached a lower energy level due to the recent nonstop exercising. However, this is far worse than I was expecting. Well, I will just run and hope for the best now.

I actually had a fairly hard run and finished up at about the 81-minute mark at a heart rate of approximately 156. Despite that, my weight only dropped about 1.2 kg, and I finished the day at 77.5 kg. That is a weight gain today of .6 kg. Ouch. In two days, I have gained back .9 kg (.3 and .6). I don’t know what’s going on now. But it’s clear this was going to happen when I woke up and saw that my weight had only dropped .4 kg overnight. If that happens, there is usually no way to make up for that with exercise unless taking extreme measures. I am talking about my numbers, but yours may be different.

Streak Of No Weight Gain Ends At 11 Days

Day 337

It’s been a heck of a run of weight loss and and especially great the last 2 days. On Day 335, I lost .5 kg, and I lost .4 yesterday. And yesterday was also the 11th day in a row without gaining weight on any of those days. And 10 of them showed a weight loss, with just one breaking even.

Now, today is starting to look like the end of the streak for at least a couple of reasons. But the good part is that I have hit the 76 range again, dropping from 77.0 to 76.6 yesterday. And over the course of this period, I have dropped a very commendable 2.8 kg, or almost 6 pounds. That is like half a pound a day for 11 days. Don’t confuse this with people doing crazy stuff to lose stuff. I am well aware that athletes can lose 20 pounds overnight to do a weigh-in. But those are not healthy techniques for general weight loss. I am losing this weight without starving or using any kind of ridiculous substances or drugs to lose the weight. It’s all reasonable diet and exercise. 6 pounds over this period with a proper lifestyle is a lot of weight. Of course, it’s not as impressive as dehydrating yourself or other kinds of nonsense. But those techniques are not healthy.

As great as this streak has been, particularly the last two days have been so good that I don’t think this is sustainable. I have lost .9 kg in only 2 days. The pendulum of weight loss doesn’t just keep swinging in one direction. Although I am doing pretty good today, I was up to 79.1 after taking a short nap in the evening. And my body needed a little bit more food. So unless I lose a lot of weight overnight, I just won’t be able to hit 76.6 even after running for 90 minutes. It’s just asking too much because it’s not even normal to lose at least .9 kg in 3 days. And that’s what I need to do to keep the streak alive. That pendulum has gone so fast in the weight-loss direction in two days that it’s likely going to slow down and reverse direction either today or tomorrow. And based on what I am seeing so far, it looks like today may be the end because it’s going to be difficult to do a hard run in the morning. My body can easily run for 90 minutes because it is trained for that duration. However, doing it fast enough is going to be the problem unless my weight drops more than usual tonight when sleeping.

The main thing that I want to avoid today is to keep from going back up to 77.0 or higher. I want to stay in the 76 range. If a hard run seems necessary to do that, then that might be enough to motivate me for a harder run. But at this point, the streak of weight loss ending at 11 days is not really a disappointment at all. So I am not inclined to push myself too hard for that unless I am within about 1.5 kg at the start of the session. If I am over 1.5 kg, then I am not going to push it because it is unlikely that I can shed more weight than that with one of my 90-minute sessions.

Ouch. This streak is definitely over now. But it’s been one heck of a ride for 11 days. I went to bed weighing 79.4 kg. It was still at least possible at that time to turn things around. But when I woke up after a good night’s sleep, my weight had only dropped to 78.7 even after going to the bathroom the first time. This is too small a drop to get back down to 76.6 kg. So my main goal now is to avoid going back above 76.9 kg. In other words, it would be nice to stay in the 76 range. However, I have lost so much weight recently that this was bound to happen. And any result can’t be too terribly disappointing.

A little later, I went to the bathroom. But that only dropped me to 78.6 kg. However, at 10, I finished going to the bathroom and weighed in at 78.2 kg. This is looking a lot better now. Sometimes, you will see a quick drop like this in the few hours after getting up even though the weight lost while sleeping was not that much. In this case, it’s a pretty fast drop of about .5 kg. So maybe this is delayed digestion or something like that since I did eat a bit around 9 at night. At any rate, it would be hard to keep the streak alive because I don’t feel ready for a hard run now. But this should keep me in the 76 range instead of going back up into the 77s. That’s a partial victory in my book.

Despite having a pretty good run and a weight loss of 1.4 kg, there was just too much weight to make up. I ended at 76.9 kg, thus ending my streak of no weight gain at 11 days. I gained .3 kg today. Now that the streak is over, I will focus more on exercising only as much as needed to break even or lose a little weight. For now, the need to keep running 90 minutes a day is gone. However, that will still be necessary on some days. To put it another way, I am back in Pentamize maintenance mode, not recovery mode and certainly not full weight loss mode. So I can reduce runs when possible, based on tracking at the time.

I’ve Recovered From My Vacation (4 KG); Trying For 11th Day Without Gaining Weight And To Hit 76 Range

Day 336

Yesterday was a much better day than expected, with a weight loss of .5 kg. After a wild 3 1/2 weeks, I have now completely recovered from my London vacation.

Over this period, I lost 4 kg, which is about 9 pounds. That is an average of almost 3 pounds a week. My starting weight before the vacation started was right at 77.0 kg, and my weight the morning after coming back was 81.0. That is where I get the 4 kg. Actually, I was a little over 83 on the evening that I came back. However, even without exercising that night, it dropped to 81.0 by morning. That is the largest drop I remember seeing without any exercise. However, I officially started the recovery at 81.0 because the 83 was mostly due to a large meal an hour or so before weighing in the evening of my return flight. So to avoid being misleading (although technically true), I felt that the 81.0 mark was the reasonable starting point, which left me with 4.0 kg to lose.

A loss of about 3 pounds a week is close to what I achieved in Pentamize full weight loss mode. When I had a lot of weight to lose (more than 50 pounds), my average per week was about 2.7 pounds. So the approximate 3 pounds over this period is not that surprising since I have worked out virtually every day. I did have 3 cheat days, as well. Without the cheat days, I presume that even more pounds would have been shed over this recovery period. At any rate, it’s all good because I ran 90 minutes almost every day to make up for those cheat day. And about 3 pounds a week for about 3 1/2 weeks is definitely about as much as can be expected, at least when comparing to my full Pentamize full weight loss mode.

During that full mode, I literally worked out every day for about 6 months. However, some were very slow days of only 30 minutes on an elliptical trainer or some other fairly low-intensity exercise. Over this period, I worked out even harder than full weight-loss mode when you consider that there no 30-minute workouts, all of them were about 65 minutes or more, and all of them were in the medium-intensity range (pushing towards high intensity at the end of a few of these runs).

One thing is for sure. When running yesterday, I almost hit a brick wall. I am going to keep going for now with 90-minute sessions only because I have a 10-day streak going. Otherwise, I would immediately drop to 60 or 70 minutes for tomorrow morning’s run. But this kind of streak doesn’t happen much. So I am not going to give up on it until it runs its course.

My streak may be in trouble today simply because the results were a little too good yesterday. In fact, over the last 2 days, I have lost a very large .8 kg. That is certainly not the kind of pace that can be maintained much longer. There is going to be a day soon where, no matter what I do (short of starving), I will see at least a small weight gain.

Today, I got up to about 79.3 kg at 5 in the afternoon. To have any chance of getting back down to 77.0 after tomorrow morning’s run, I must start to sacrifice now. This probably not eating the rest of the day or eating a small snack of maybe .1 or .2 kg. Even that is going to be pushing my luck because my body feels like it needs a slower run in the morning. I’ll still be happy if the streak ends as long as I don’t gain .1 or .2 kg. And I will not kill myself during the run. Rather, it’s more important to reasonably sacrifice on diet the rest of the night.

I did have to eat a little more food, as my energy level was getting a bit too low. After that and going to the bathroom a couple of times, I went to bed weighing about 79.2 kg. So despite eating, it was a sufficiently small amount that I actually lost a little weight between 5 and bedtime.

My weight loss overnight was not great but not terrible. I weighed in at 78.5 kg right after hitting the bathroom. But that was at about 6 in the morning, leaving me some time to lose more before the run. I’ll probably need to lose a little more to keep the streak going because my run is expected to be slower this morning. Maybe I can manage to push it a little towards the end. But I don’t feel as if I can match the somewhat higher intensity of the runs I did the past 2 days.

Before the run, things went well, and the session also worked out great. My body is really feeling some pressure now of running 90 minutes every day. But at least the hard work is showing in the results. I started the run at 78.1 kg, ran a little slower for most of this session, but still managed to lose 1.5 kg. So I got way down to 76.6 kg, which was a weight loss of .4 kg today.

The streak is now at 11 days after today’s results. And I have lost 2.8 kg, which is between 5.5 and 6 pounds. This is one of the craziest streaks that I have ever had now. It probably won’t last much longer. Not sure if my body can keep going for 90 minutes every day. We’ll see how I feel in the morning. It is helping that my left ankle continues to hurt less than before.

Trying For 10th Day In a Row With No Weight Gain; Thoughts On Mental Burnout

I have now achieved 9 days in a row without gaining weight on any of those days. I did break even on one, but the other 8 have resulted in weight loss. This streak is so good that it is motivating to keep maximizing my exercise sessions to keep alive as long as it can naturally keep going.

There is one thing I do not want to do, and that is to push the intensity of my workouts past the level of slight discomfort. I can certainly keep running the same duration of 90 minutes until the streak is over. But pushing the intensity is something that has its limits. For example, my speed stayed fairly low yesterday the whole way through. I got up to a heart rate of about 128 at the end. However, there were some “spurts” during the session where I picked up speed in an attempt to have enough weight loss to keep things going. The point is that my life doesn’t depend on this streak. Running 90 minutes at a “slightly uncomfortable” intensity is something I can do for days and days. But pushing it to a heart rate of 160 every day is a no-go for me. It will totally burn me out on a mental level. No streak is important enough that a mental burnout is acceptable.

For me, consciously avoiding mental burnout is my norm and is different than a weight loss challenge like you see on TV or challenging yourself to lose 5 pounds in a week to fit in a dress or something. Those are comparatively bad in my opinion because I want a permanent lifestyle change, not possible but aggressive short-term results that simply can’t be achieved for a long period of time due to the required intensity level.

Every time in the past that I have stopped working out has been due to mental burnout except one time where I recently took a break due to a physical neck injury. That was actually when I got up to my max weight of 106 kg (233 pounds). That was so high for me that I made the decision to never go there again. And if I am never going to go there again, it’s also important to try to avoid necessary injuries that might come from high-intensity workouts. While it’s sometimes possible to keep on exercising despite injury, any additional pain also brings an increased risk of mental burnout. So the two are very related, depending on your personal situation.

If you are prone to injury, do you really want to push yourself physically beyond a reasonable level just for short-term results? Are short-term results really going to make you happy if the results don’t end up being permanent? Think about these things and the risk of mental burnout when planning your exercise duration and intensity. If you agree with my approach, then you may have to increase the duration of your exercise session to burn enough calories. That is one thing that Pentamize tracking techniques help you develop – the right combination of intensity and duration for your own exercise regimen.

I woke up a bit late today (8:30) after sleeping late (2:30 in the morning). When going to bed at 8:30, my weight was around 79.3 kg. I had finished eating at approximately 79.8 kg. At 8:30, my weight was 78.8 kg, which is just about what it was yesterday. If I can manage to lose .3 kg before running, then I will easily lose weight today. Otherwise, this could be close. Of course, the only thing I can do before running is go to the bathroom and also avoid eating and drinking. So there is nothing special to do now until wait. I will run at about 10:30 in the morning.

Despite running at 11, my weight didn’t seem to want to drop after waking up. I was still a 78.7. But the run result was great. I knocked off 1.6 kg during a run that was not so fast at the end (about 136 kg). However, my average speed seemed to be above average. I didn’t measure my exact speed and don’t usually do that. But I kept up a good pace during this session, just estimating from my breathing and the overall feeling of intensity.

After hitting the bathroom, I ended up suddenly getting down to 77.0 kg. That is a large daily loss of .5 kg. I didn’t really expect that result. It means I have also recovered completely from the London vacation. It took about 3 1/2 weeks to recover. I’ll talk more about this successful recovery period in my next blog post.