Weird Day Ends In Breakeven Result

Day 374

After a very successful 7-test of my one-hour running sessions and new diet tracking plan, I got up to 78.2 kg from a start of 76.6 kg. This was after the first 2 meals and was an increase of 1.6 kg. Such an increase is a pretty good start because it also included the water that I drank to rehydrate after exercising.

I am not focused so much today on diet because my test is completed. I will need to continue testing these days that include a 60-minute run with a target max weight increase of 2.0 kg. However, today is not a day that I will include in testing because I am not going to be too concerned about the results. I am still going to run one hour in the morning, though. But this is a day for reflection and a slight reward instead of hardcore diet tracking. I’m not saying it’s a cheat day because it’s not. But it’s close enough that I don’t want to include it in testing.

Regardless, it seems that this new method (one hour plus the 2.0 kg goal) is going to allow me to maintain my weight. So this should allow me to get more rest on most days since that extra 30 minutes will not be necessary. I still may run 90 minutes on days when I eat too much or my weight just doesn’t fall much overnight, putting me in jeopardy of a substantial daily weight gain.

In short, I can probably now afford to run only 60 minutes on most days. And on times when I do need a little extra exercise, my body is more likely to have the energy to do that. I have never liked running for 90 minutes, so this is a welcome change.

Due to scheduling, I will be having strawberry smoothies later than my usual finishing time. That can be bad. However, I have managed to keep my weight increae pretty low so far. It is 7:30 at night, and my weight is 78.0 kg. That is 1.4 kg over today’s starting weight. That’s a very good mark as long as I don’t go too crazy on the smoothies.

Even after having some smoothies and a little meat, my weight rose to only 78.3 kg, which was only 1.7 kg above the day’s starting weight of 76.6 kg. Although I did not even intend to exercise strict discipline today, my weight gain was way less than yesterday and almost all days during the 7-day test. And my weight still fell pretty nicely overnight to 77.5 kg.

One thing that remains certain is that my body absolutely needs a substantial amount of exercise in order to maintain weight. Just being lazy is not going to cut it. But it sure feels nice to be able to reduce my typical workout from 90 to 60 minutes. My body feels a lot better because of it. Of course, some people would actually love doing that almost every day. At least for me, though, it’s not so easy on the joints. The difference in joint discomfort between 60 minutes and 90 minutes is pretty large.

My exercise result was not very good. I only dropped to about 76.8 kg, and .7 kg is a rather low number. Over the next hour, my weight dropped about .1 kg, to 76.7. This has turned into an odd, disappointing day. My weight only went up 1.7 kg all day. Yet, I still may end up only breaking even or even slightly gaining. Well, this goes to show that the focus must always be to do the right thing every day and then only worry when you see that days or weeks of results are not positive. Some days are just weird, but that weirdness is actually normal.

After almost 3 hours, I finally got my weight to drop to 76.6 kg, for a breakeven day. This day was just strange from start to finish. But if the end result is a breakeven day, that’s not bad at all since I am in weight maintenance mode, not even actual weight loss mode.

60-Minute Exercise Experiment Ends With Substantial Weight Loss

Day 373

I have arrived at the last day of my week-long experiment of 60-minute running sessions. Before starting this, I would have actually been happy to just break even. However, results have been way better than that, with a weight loss of 1.0 kg overall for the first 6 days. I am clearly going to lose weight by the end of this test, as there is no way my weight will go up 1.0 kg.

I am hoping to lose a little more weight today, but it’s important not to do anything dramatically different compared to the first 6 days. I want a test result of 7 typical dyas, not 6 typical days and then some crazy finish, such as starving or running like a madman.

I am going to stick to the diet guideline that I established on the 2nd day. That is to try to limit my weight increase during the day to 2.0 kg. Over the 6 previous days, I have gone up to but successfully stopped at 2.0 on some days and got up to about 2.3 on other days. On one strange day, I was under 2.0, but that has proven to be exceedingly difficult. So 2.0 is a good goal that is not excessively easy to meet, but is reasonable enough that I can hit it sometimes or at least try not to go too far over. Like I said, about the highest has been 2.3.

Today had a pretty good start to my diet. I ate and went to the bathroom and was still only up to 77.6, which is an increase of 1.2 kg so far.

Note: It would not be wise to specifically try to lose the .3 kg gained on the 6th day (yesterday and Day 372 of this blog). That is not the approach that I am taking because, as explained above, that would not be a typical day. I just want to have one more typical day of diet and exercise and get the final result for this test.

Somewhat unexpectedly, I rose to about 2.1, had something to drink, rose to about 2.3, and then dropped back down to 2.1. This was at about 5 in the afternoon. I am already in the danger zone, so a final meal weighing about .2 kg is my limit if that is possible. It probably is possible by just eating a little cucumber and a small amount of meat.

Well, things didn’t go so well. I rose to about 78.9 kg, or 2.5 kg over the starting weight of 76.4. However, there are no regrets here. I needed that food and will accept any result. This is my first week, and I am learning how to deal with my diet. It takes practice to nail down every aspect of a Pentamize weight loss plan. The exercise part is often easy, but there are so many possible diet choices that it can take time to find out what foods work for the amount of food you can eat and still lose or maintain weight with your chosen exercise regimen. Of course, the opposite can be true for some people. If your diet is in order but you have not done a lot of exercise tracking recently, then it may take time to test and make a good exercise plan.

I still may have a chance to lose some weight on this 7th and final day. But it’s not looking too good yet. Things can change quickly, though. I went to the bathroom and dropped to 78.8, so this will hopefully continue.

This last day just isn’t going well. I went to bed and weighed 78.5 kg, which was still 2.1 kg over. Then, I woke up at 7 in the morning and weighed 77.8 kg. That is a pretty average weight drop overnight of .7 kg. I will have to drop about .4 combined before and after the run plus have a decent loss from exercise of about 1.0 kg to break even today. This is not good, but I think it will be somewhat close to the breakeven point.

Right before my 1-hour run, I weighed in at 77.5 kg. That was a nice drop from the 77.8 right after waking up. And it was about 3 hours later, which is right around the rather typical .1 kg per hour of weight loss even when not exercising. I will now at least get close to breaking even. But it’s going to depend on whether I have a decent weight loss during the running session.

My weight lost during the jogging session was very poor. I only dropped to 76.8 kg, which is a measly .7 kg. I had about an hour left after that before the final weigh-in today and the final one for this 7-day test.

Although the last 2 days have been a disappointment, the test is still working out to a major positive. All I wanted to do is see if I could break even. I haven’t just broken even. I have lost weight even before finishing up with the final weigh-in. I am now .6 kg below the starting weight of 77.4. Hopefully, I can get that to .7 or .8 here in the next hour.

Right before it was time to weigh in, I needed to go to the bathroom. Maybe this will help, but today is definitely going to end in weight gain. Losing only .7 kg during the run is very hard to overcome, and nearly impossible after a daytime gain of 2.5 kg.

Fortunately, that did drop me to 76.6 kg. So I finished the day with a weight gain of .2 kg. This made for an excellent 7-day test with an overall weight loss of .8 kg. Although the last 2 days were bad, the first 5 were excellent. All I wanted to do was just see if I could avoid gaining weight over this one-week period. So this test was a huge success.

Starting Weight: 77.4 kg

Day 1: lost .1 kg
Day 2: lost .5 kg
Day 3: lost .4 kg
Day 4: lost .2 kg
Day 5: lost .1 kg
Day 6: gained .3 kg
Day 7: gained .2 kg

Weight After Day 7: 76.6 kg
Overall Loss and Average: .8 kg and avg. of about .11 kg per day of weight loss

6th Day Of Test Finally Shows a Weight Gain

Day 372

It’s amazing that I am still going strong for 5 days in a row for this new test. Every single day, I have lost weight when running for 60 minutes. I did not even do very well for my 60-minute days when first starting weight maintenance mode and checking different session durations. The one difference I am aware of this time is my diet has changed. And that is a result of more effective diet tracking and a strategy for much to eat on days that include a 60-minute run.

Today, my diet is getting off to a better start than yesterday. I shot up by 1.8 kg after the first meal yesterday. But today, I ate, went to the bathroom, and had increased only 1.2 kg. That was from 76.1 to 77.3. This is close to a 50% improvement on my diet. That includes water consumed after the run.

I was surprised when checking after a while and seeing my weight at 78.1 kg. That is a larger increase than expected. So this probably means I will need to have just one more meal and stop eating the rest of the night. I will probably be rising to approximately 78.4, which is pretty close to yesterday’s max increase. It would also be 2.3 kg over my starting weight. Since 2.0 kg is the goal, that is not too bad. Sometimes, it is just not possible to stay at or under that 2.0. So I am not too worried. I have lost weight all 5 days so far on this test. So no worries unless I go above 2.5, which would probably become a problem.

My weight rose to 78.4 kg, which worked out to the same 2.3 kg increase as yesterday. At that point, I felt like I may need just a little more food before sleep time. However, the problem is my weight already increased .3 kg over the 2.0 goal. This means it’s time to sacrifice. If I get down to 78.1 before bedtime, then I will eat a very small amount of food (about .1 kg only). Otherwise, the only choice is to abstain from eating completely.

Note that I do not endorse starving. If I really were feeling some strong hunger pangs, then I would eat and take the risk. And if I saw in the morning that I was way over the amount needed to break even, then I could work out extra or just accept the weight gain if it’s not a total disaster. At any rate, I am not going to change the 60-minute run time in the morning because I am on my 6th day of a 7-day test for these one-hour workouts.

I ate one last small meal, waited a while, and then weighed in at 78.1 kg. That was right before bed and was exactly 2.0 kg over the 76.1 starting weight. So while I went past 2.0, things will be okay if I drop a decent amount while sleeping.

I just couldn’t sleep last night for some reason. So I got back up and was finally able to go to bed at about 4 in the morning. I weighed 77.5 at that time. That was a good start and already .6 kg than what I weighed when trying to go to sleep. The next weigh-in was right before my run, which was at 10:45 in the morning. For some reason, I still weighed 77.4 kg. That is very strange to see almost no drop in 6+ hours. Well, maybe this is better because losing weight every day while running 60 minutes is completely unrealistic, especially when I do get up to a 2.3 kg increase. Still, not losing hardly any weight over 6 hours is usually weird. But I barely went to the bathroom, so it is possible.

Over the first 5 days of the current experiment, I lost 1.3 kg. So a bit of gain today is not going to significantly hurt the overall results. But this could be pretty bad, pending the results of the run. And it’s extremely windy out there, which is probably going to slow me down and reduce the overall weight loss during the session. Nonetheless, you have to have some days with weight gain. Otherwise, whatever you are doing is not sustainable at all unless you are planning on dying pretty soon.

I lost 1.0 kg during a jog that ended with a heart rate of about 136. That was enough to reduce my weight to 76.4 kg. However, even after a small pee, I was still 76.4. So that was today’s final weight, which means that I gained .3 kg.

I have one day to go in my test. No drastic measures or anything are called for, which wouldn’t even be good for a test because it would skew the results. So I will try to limit my increase to 2.0 kg, have a decent run, and see what happens.

Starting Weight: 77.4 kg

Day 1: lost .1 kg
Day 2: lost .5 kg
Day 3: lost .4 kg
Day 4: lost .2 kg
Day 5: lost .1 kg
Day 6: gained .3 kg

Weight After Day 6: 76.4 kg
Overall Loss and Average: 1.0 kg and avg. of about .17 kg per day of weight loss

5 Days Into Test And Still Losing Weight Every Day

Day 371

After 4 glorious days of my 60-minute-exercise test, I have lost 1.2 kg and have also lost weight every single day. If history holds true, this will probably be difficult to maintain for the next 3 days. Around this time, I usually experience a day where I get extra hungry or thirsty or both, causing more daytime weight gain that makes it too difficult to take that weight off even with exercise.

Today, my weight did rise faster, reaching 78.0 kg quickly. That was 1.8 kg over the 76.2 starting weight. At that time, there was no way to stop eating because it was far too early in the day and after only one meal and some water to rehydrate after Day 370’s running session (with the sessions being at the end of the blogging day under my current routine).

After my second small snack, I was up 2.0 kg. And that was still not enough. I was going to need at least one more meal to tide me over for the rest of the day. It’s not clear yet what result is going to come from this daily extra increase. At times, my weight will drop dramatically overnight or during exercise, saving me from a day of weight gain. However, I suspect that it is going to be very difficult to lose weight by the end of tomorrow morning’s session.

Because my body seems to really need more food today, I am not going to starve it. At the same time, the idea in this situation is to strive to eat only the amount necessary to get through the day without any serious hunger pangs. I may have to endure slight hunger pangs.

It’s very hard to describe the severity of hunger pangs, and it seems like these feelings are different from person to person. This is why I created the Pentamize tracking system. It takes a lot of the feelings out of the equation and just tells you with hard numbers when to stop eating. However, a problem arises when you reach your limit based on the numbers but feel that you still need to eat more. This is happening to me today. The only clear thing I can say in this scenario is to keep tracking the rest of the day and eat only the amount necessary to get through the remainder of the day.

At about 6 in the evening, I had a meal and rose to about 78.5 kg. That was 2.3 kg over the starting weight. My body feels better now, and I will just drink a little more water the rest of the day and perhaps have a very small snack if my weight drops to 78.1 or so before bedtime. But it looks like I will have a small chance to break even or lose weight by the end of this daily period. I’ll just need a decent drop overnight for that to happen.

At 8, I had dropped to about 78.1, successfully getting me down to the point that I can have a very small snack to tide me over for the rest of the night. Any amount is a risk. But I need just a little more energy, so the risk is worth it since I don’t anticipate a particularly bad result now, anyway. The only way I would gain a lot of weight now would be if I have an unusually low weight drop while sleeping. But that is out of my hands, so there is no point in worrying about it.

Things did not go so well overnight. I was about 77.5 when waking up, even after getting up later than usual. This was kind of expected, as I just couldn’t keep losing weight every single day. There may be a way to counter this by changing diet on days when I get hungry. For example, when I see that I am hungrier than usual, loading up on vegetables might help. But it would not be appropriate to radically change my diet during the middle of this 60-minute-exercise experiment. Even though this process is not perfectly scientific, I certainly don’t want to make it worse by radically changing diet, which is one of two main factors that I am supposed to be keeping relatively constant (the other being the 60-minute jogging sessions). For you scientists and smart people, I realize these are not perfect constants like you can use in a lab. There really is no such thing in weight loss, except maybe the calories of certain foods. In weight loss, “constant” is a relative term because almost everything you can test varies all the time.

Anyway, whatever weight I end up gaining today is probably going to make this 7-day test more realistic. And again, it’s clear that 7 days is not enough to get a true average. But I have to start somewhere, and one huge lesson I have learned so far is that setting a max daily weight increase of 2.0 kg is pretty much where I need to be if I am going to be successful maintaining my weight with 60-minute jogging. I went over that 2.0 today to about 2.3. So it’s no surprise here that it looks like I will be gaining some unless the weight falls off a lot faster than usual.

Actually, I ended up dropping fast to about 77.1 kg. This was after a long trip to the bathroom, so that helped me a great deal. If not for that, there was a risk of a large weight gain. As it stands now, I actually have a chance to break even or lose weight. I am now on the borderline of breaking even since that will require .9 kg more of weight loss. Some runs produce more than that, and some produce less.

I had a somewhat average run, finishing at a heart rate of about 132. Despite that, the scale showed that I lost 1.0 kg, which put me at a weight of 76.1 kg. At that point, I had locked up a 5th day of weight loss in a row, corresponding to all 5 days so far in my 7-day test. Despite eating about .3 kg more yesterday, I have still managed to lose a small amount of weight. This first week of testing for 60-minute exercise sessions is doing far better than my recent results on 90-minute sessions. It’s not clear what that means yet, except the good news is that it is showing that a regimen of less exercise but also with less eating is another good option for my own weight loss. While the numbers are too close and it is too soon to draw any conclusions, it seems clear here that, as long as I can watch my diet, I don’t need to work out for 90 minutes all the time. It’s apparently just a matter of nailing down the diet part of the equation instead of focusing on so much exercise. Again, I can’t draw conclusions yet. But this test is going very well.

I finished at 76.1 kg, which was a weight loss of .1 kg. What appeared like it might be a bad day turned into a slight good day this time. This leaves me with 2 days left in the test. But I may just extend this schedule and keep going since it is showing such great results.

Starting Weight: 77.4 kg

Day 1: lost .1 kg
Day 2: lost .5 kg
Day 3: lost .4 kg
Day 4: lost .2 kg
Day 5: lost .1 kg

Weight After Day 5: 76.1 kg
Overall Loss and Average: 1.3 kg and avg. of .26 kg per day of weight loss

Lost Weight Now 4 Days In a Row For Current Test

Day 370

After 2 of the best days I could have imagined in my 60-minute-exercise test, I am starting to wonder if I am just getting lucky here. Seriously, though, a loss 2 days ago of .5 kg and then a loss of .4 yesterday is a whopping weight loss of .9 kg in only 2 days. The majority of days in my tracking period have consisted of 90-minute runs. So these results have come from 30 minutes less exercise daily.

Clearly, the key to my success has not been in the actual exercise. Yes, that exercise is a necessary component. But the real key has been effective diet control. After the first day of this test, I settled in on a goal of staying within a daily max weight increase of 2.0 kg. I hit 2.0 exactly 2 days ago and a very low 1.6 yesterday. Despite that, 2 days ago actually had an even better result, but that’s not surprising because there is natural variability in digestion and other things that affect weigh loss, gain, and maintenance. Weight loss during exercise also varies, with my results being 1.1 the day before yesterday and .9 yesterday.

Let me compare the past 2 days (Days 2 and in the test) with Day 1. On the first day, I lost only .6 kg during the run. It seemed to be a little bit slower, but the .6 was still surprisingly low. Yet, I did manage to lose .1 kg that day. Now, as far as diet on that first day, I gained a max of 2.3 kg, or .3 over my current goal. I had not set the 2.0 goal yet because that was my first day working on this new 60-minute experiment. I wasn’t really sure what I was doing. But after increasing 2.3 the first time and then losing .1 kg overall that day, 2.3 seemed good but risky. So I rounded down to 2.0 as a likely goal that would be valuable to me if I could stick to it. And that has been very successful the past 2 days.

For the 4th day, my weight was going up a little faster. I started at 76.4 and then rose to 77.7 after the first meal. Then, I went to the bathroom and was drinking coffee, and my weight rose to 77.9 without eating anything else (only water from drinking coffee, which has almost zero calories by itself). That put me up to 1.5 kg already at about 3 in the afternoon. So there is likely no way I can stick to the crazy 1.6 figure from yesterday. However, I can perhaps keep my increase from going past 2.0 by making sure that my meals are small. Big meals have always hurt me because you can end up overeating when you let yourself enjoy one big meal. It’s not that eating smaller meals has no risk, as you can still overeat. All I can say is that, in practice and through my Pentamize tracking experience, smaller meals let me keep better control over my diet.

I finished up close to 78.4 kg, so the 2.0 kg was more or less met. It may have been off by .1 kg or so, but not much more. I still had about 3 hours left before bedtime. So my weight will hopefully drop some even before sleeping.

I got up early because of a headache and weighed in at about 77.5 kg. That was a big drop already. I think this may end up being another huge day, as I have something like 7 hours before the end of my run. So there is the run plus all natural weight loss during that rather long period of time. On the other hand, waking up so early might not be helpful in the grand scheme of things. But even just the run will get me close to even.

It’s going to be really funny if I discover that I have been running 90 minutes for almost 2 years now for no good reason. These results I have been getting for days now suggest that 60 minutes plus better tracking may actually yield better results. Yes, it’s possible that my diet tracking has just got better. But I’m not sure if that is the case because limiting to my diet to 2.0 kg of weight increase during the day doesn’t seem feasible. When I tried to hold it to 2.5 on 90-minute days, even that was difficult.

I have read that some people can conceivably have a problem with actually exercising too much. I am not talking about overexertion or injuries. Rather, the more you exercise, the more you need to eat. It’s at least possible that a certain level of exercise can promote overeating so much that the amount you lose from the exercise is not sufficient to overcome the additional food consumption. Or maybe it’s enough to overcome the added consumption, but a lighter exercise regimen may be better overall in some situations. It’s too early for me to conclude anything yet. I will say that I previously did some tests with 60-minute runs and was not nearly as successful as with the 90-minute sessions. The difference now is setting the 2.0 goal, which I did not specifically try before. This is apparently the difference that is helping me at the moment since there are no other changes.

I didn’t get back to sleep. But a couple of hours later, my weight had gone down to 77.2 kg. This is continuing to be a huge opportunity to lose more weight. All I need is just the one-hour run to be close to breakeven now. So any bathroom time and natural loss will result in a weight loss. I’m not going to run all that fast this morning because my energy feels at just an average level. But any decent run should be good enough.

I am definitely not feeling like a fast run. Nonetheless, just finishing should be good enough. Right before the run, my weight was 77.1 kg, or only .7 kg above today’s starting weight. Big success is coming up in about an hour!

My weight loss during the run was not so great. I finished at 76.3 kg, which was a loss of .8 kg. Then, I dropped .1 kg from urinating and had an official weigh-in of 76.2 kg. That was a daily weight loss of .2 kg for this 4th day of the current test. I have now lost at least a little weight all 4 days.

Test Beginning Weight: 77.4 kg

Day 1 Result
lost .1 kg (down to 77.3 kg)

Day 2 Result
lost .5 kg (down to 76.8 kg)

Day 3 Result
lost .4 kg (down to 76.4 kg)

Day 4 Result
lost .2 kg (down to 76.2 kg)

Overall Result
lost 1.2 kg after 4 days (average .3 kg per day)