It has been almost a week now since I’ve had even a single day of losing weight. Yesterday was another small weight gain of .1 kg. Today, my starting weight was 77.1, and it rose to 78.4 after the first meal. Lately, I have been eating a fairly large meal right after running. This is the first meal of the day. It allows me to get some energy and get the day going even though it’s not the time that most people eat breakfast.
The risk of an initial larger meal is that you will overeat later in the day if you are not careful. If you start with a large meal, then you generally must eat smaller meals the rest of the day.
At 5:15 in the early evening, I had dropped a little to 78.2 kg. That put me at 1.1 kg over the starting weight. As good as that is (it’s excellent at this time of day), it’s vital not to reward myself. The goal is to stay under 2.0. Losing discipline has easily caused me to go over 2.0 many times even after starting a day very well. So the plan should probably be to eat 2 more small meals. That will almost definitely keep me well below a 2.0 kg increase.
Instead of eating again at 6, I chose to wait longer and eat later at night due to a scheduling issue. This could cause digestion to be delayed by 2 or 3 hours. But most of what I am eating late is actually strawberry smoothies. So digestion will hopefully happen fast. I will also eat a small amount of meat, but not too much.
After the smoothies and a little meat, I rose to 78.8 kg. That is a daily increase of 1.7 kg. That is a good, solid number. For the rest of the night, I will only slowly drink one cup of coffee. So I should be about the same weight when going to bed in a couple of hours.
When I went to bed, I had dropped only .1 kg, to 78.7. But when waking up early at about 6 in the morning, my weight had had a reasonable drop to about 77.9 kg. Now, if the weight will just fall at a normal rate before the run, I should be able to lose weight today even with a slower pace for the exercise session.
Sadly, my weight wasn’t really dropping that much before the run. This seems to keep happening on a daily basis, and it’s quite annoying. From 6 to 11, I only dropped to 77.7. That’s a completely ridiculous .2 kg in 5 hours. It’s awfully hard to lose weight when this occurs.
I am getting tired of this. At 12, I checked again and was STILL 77.7 kg. Very frustrating. I will have to lose at least .6 kg on my slow run to break even unless I can lose a little extra from going to the bathroom right before the official weigh-in. A .2 kg loss in 6 hours is downright disgusting.
I am going to start a new testing phase today. From this point on for about 10 days, I am going to intentionally run slower than what I have been. In my case, this means running at a heart rate of around 120 instead of the 140 or so that I have been running since starting 60-minute sessions.
Also starting today, I will actually be running two tests at the same time and three in a sense. The regular one-hour testing will continue, and I am going to average the harder runs and start tracking the slower runs. So for any given day, I will be tracking two tests: one-hour runs in general and either faster or slower runs.
What is the purpose of these slower runs? I want to find out if running slower allows me to eat less. And if I eat less, the slower run might actually end up producing a better result than running a little faster but eating more. Even if it turns out to be the same result (close to breaking even), that’s fine, as well. Anything that allows me to exercise less while also maintaining weight is better. If running slower proves to be insufficient, then I can always go back to faster sessions or do a mix of slow and fast once there is time to analyze the various sets of results and come up with a more specific game plan.
On this first day of the slower runs, I lost .7 kg after starting at 77.7. That was enough to do better than breakeven since I started at 77.1 on the day. Then, I officially weighed in at 77.0 kg, which was a loss of .2 kg on the first day of this new test.
Looking at this first day, my weight last night increased 1.7 kg, I lost .7 kg from exercise, and I lost .2 kg overall. A guideline of 2.0 is probably going to be very tough here if I expect to break even. So as explained in the Day 397 blog post, 2.0 should be considered the Danger Zone. This is especially true with these lower-intensity running sessions, as there is very little room to spare.
Total 60-Minute Days: 35
Result: lost .5 kg (77.4 to 76.9 kg)
Total Hard Runs: 34
Result: lost .3 kg (77.4 to 77.1 kg)
includes one break day, one cheat day, and one semi-cheat day
Total Slow Runs: 1
Results Starting At 77.1 kg
Result: lost .2 kg (at 76.9 after first day)