I got off to a somewhat bad start today. For the most part, I like to limit carbs, but I had some rice with my first meal. It wasn’t a whole lot, though. Probably worse was some coconut juice that I drank with the meal. I was up 1.3 kg after finishing this first big meal (78.6 from a start of 77.3). I’ll need to slow down the rest of the day to avoid a possible disaster. It would be nice to lose at least .1 kg today so I can fully recover from last week’s cheat day.
I was still a little hungry while eating that first meal and made the determination to sacrifice a little by stopping earlier than desired. I feel that this is one of the keys to my success. I intentionally and consciously stop eating before I am full. My guiding principle is this – if I keep eating until my stomach feels full, then it’s already too late and I have overeaten. The goal is to never have a full stomach except on a cheat day. This could be called the Full Stomach Feeling Principle.
I really don’t know what percentage of people can benefit from the Full Stomach Feeling Principle. It could be that some people are better off eating until they have a full stomach because that is what tells them to stop eating. It’s certainly the easy way to know when to stop. The problem is that I gain weight when I regularly eat until having a full stomach. The way I have lost and continue to maintain weight is by finding a happy medium between starving, which is really bad, and eating until having a full stomach, which is also bad even though it’s the opposite of starving. Neither starving nor gorging is healthy, and everyone realizes this. But the problem with this idea is that getting the full-stomach feeling occurs well before the point at which most would say they are gorging themselves. My stomach almost never feels full except on a cheat day or when drinking a lot of water in a short period of time.
Fnding a happy medium that is not starving, not gorging, and also not having a moderate full stomach may be rather difficult for you. This is why everything I do seems to come back to tracking. Pentamize tracking is the glue that holds everything together for me when it comes to maintaining my weight or losing weight if I end up gaining too much (I often due this because of the occasional cheat day). So if you are having difficulty knowing how much to eat and when to stop based solely on the physical feeling of the stomach, then you have to track like a hound. Even checking your weight during the middle of a meal is not out of the question. You may need it, depending on your ability to sense or physically feel when you have had enough to eat. I use that moderate full-stomach feeling as a guideline for when I have gone too far. So I have to stop before feeling that. This takes practice or at least an innate sense that people have in varying degrees. Tracking by weight is the other way, and just knowing how much your food weighs already (from experience) is another way. The problem with this 3rd method is that it won’t work at all if you are eating a new combination of foods that you are not familiar with in terms of weight. The only thing that is guaranteed to help you is actual weight tracking. You can do this by just weighing yourself.
After today’s poor start, I went to the bathroom and got back down to a 1.1 kg increase. This puts me in a much better position because it’s going to be awfully hard to keep to 1.7 or less unless I am very careful.
As the day progressed, it became clear that sticking to 1.7 kg was going to be very difficult. It was 5:15 in the afternoon, and I was still feeling hungry, although far from famished. I really must have at least one more small meal, and there’s no getting around that because the hunger pangs are a bit too much to just ignore. All I can do is just try to stay below 2.0, which is the normal guideline, anyway.
At 6:15, I dropped a hair to 78.9 kg. The goal is to have one more meal and call it quits for the night except for coffee. I finished that last meal at about 79.1 and was 79.0 at 7 in the evening. It seems my body is satisfied enough now to get through the rest of the night with no more food. This leaves me a fighting chance to lose some weight today and fully recover on the 5th recovery day.
I woke up early for some reason. It was about 3:30 in the morning, and it didn’t seem like I was going to be able to fall back asleep right away. So I decided to weigh myself and stay up for a while. I had a pee and then weighed in at 78.4 kg. That is an overall drop of .6 from 79.0 to 78.4 in the 8 1/2 hours between 7 p.m. and 3:30 a.m. That is not great, but it did put me only 1.1 kg over the 77.3 starting weight. If my weight continues to drop at a natural rate, a slow 60-minute session may still be enough to help me lose a little weight.
My weight dropped nicely from 3:30 to 11:30. Over those 8 hours, I got down to 77.8 kg. That was an additional .6 kg over that stretch of 8 hours. My pre-run weight yesterday was 77.9, so I am ahead by a small .1 kg at the moment. My run result was not good yesterday, as I only lost .6 kg. Today, though, even .6 will be enough to hit 77.2 and fully recover from the recent cheat day. And if I have to go to the bathroom, that could be a little extra. Thus, it looks like this recovery period will be complete in an about 1 1/2 hours, which includes my 60-minute run.
With just a so-so run result of .6 kg, I exactly hit 77.2 kg today. And since that is precisely my weight before the cheat day 5 days ago, I have recovered completely. That is a considerable recovery that started at 78.8 kg. I lost weight all 5 days of this recovery. Read tomorrow’s blog post for a summary. But I am very happy because I have done 5 60-minute slow runs, not fast ones. And I was still able to recover in only 5 days.