This is the 4th day of my current recovery period from a cheat day. It’s been up and down so far, but I have lost .6 kg in the first 3 days.
The first day of recovery, I lost .1 kg. Then, I had a really big day, losing .7 kg. Yesterday was a hiccup, with a weight gain of .2. But that still adds up to an overall weight loss of .6 kg.
It’s nice to be able to recover from a cheat day in 3 or 4 days. But when it’s a big cheat day, like gaining 1.5 kg this time, it’s hard to recover that fast. But by the end of this day, I was within .5 kg of losing all that weight back. It looks like it could take up to a week this time to fully recover. This is normal and nothing to worry about at all. I suppose even 2 weeks would not be a real problem since you generally should not be in a rush to lose weight, anyway.
Today was great as far as diet, and it was enough for a decent run to produce an overall daily weight loss of .4 kg. I was hoping for even more, but a very fast run compared to recent sessions still produced an unexpectedly low loss of .9 kg. Even in cold weather, I was really expecting more than 1.0 kg. But as I have said over and over again, a loss of .4 kg can never be considered a bad day. It’s still good even though there was higher potential.
At 4:15 in the afternoon, my weight had not gone up much at all. It was at 78.7, which is 1.1 kg over the starting mark. That made for the potential of a very good day as long as I could maintain my discipline. I was way below the 2.0 kg guideline, keeping in mind that staying below 2.0 is preferable. Intentionally getting up to 2.0 is not the goal, as that is risky.
I continued eating small meals and was still only 78.9 kg at bedtime. That is splendid and only 1.3 kg over the day’s starting weight.
Unfortunately, the chance for a really big day started to slip away overnight. I woke up and was 78.3 kg. That is not horrible, but a drop of .6 overnight was less than what I would have needed to set myself up for a really big day of weight loss. I had an outside chance of completely recovering today, but that chance was gone when I was 78.3 at wakeup time.
The previously mentioned weight loss of .9 kg from the faster run saw me finish the day at 77.2 (I went to the bathroom before the final weigh-in and lost a smidgen more). Even in cold weather, my heart rate was about 148 at the end of the session. That is the highest it has been in a while, especially in freezing or close-to-freezing weather. Nonetheless, I am aware of these results lately, and it is helping that I am eating less. So in the end, it’s more or less evening out. My recovery continues, with a loss of 1.0 kg in 4 days, with .5 more to go.
Results Through Day 12:
Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
gained .4 kg overall
minutes saved from max of 90 – 62
1018 minutes total
average run time – about 84 minutes