Finally Back To Weight Loss After Christmas Cheat Days (Lost .6 KG)

Day 463

It’s been a whirlwind of overindulgence the past 3 days. I had a cheat day on Christmas Eve and Christmas and a partial cheat day on December 26. The end result of all this has been a large weight gain of 2.1 kg, or about 4 1/2 pounds. Those are some ugly numbers but exactly what I am used to happening. I gained like 5 kg in only 6 days on a recent trip. However, I had no substantial workouts during that trip, which added to the overall damage.

This time, I only took one break day and have run two runs of about 90 minutes. Those 2.1 kg include 2 runs. Looking at these numbers, you can see exactly why I simply cannot afford any cheat days. Even with working out, they cause me to gain weight.

Yesterday and today are somewhat odd and should be looked at together to get an accurate picture. Yesterday, I weighed in late and gained .2 kg. Today, I weighed in early and still ended up losing .6 kg. So across the 2 days, I have now lost .4 kg, or an average of .2 kg per day. This is pretty good when considering yesterday was still a partial cheat day.

Yesterday, I weighed in at about 3:30 in the afternoon, which was about 5 hours late. To get things back to normal, I ran in the morning and weighed in about 5 to 5 1/2 hours early. I lost .6 kg. If I had waited the full 24 hours, I might have lost less weight due to eating one small meal. But it was important to get back on the right schedule since weighing in at 3 in the afternoon does not work for my routine. This is especially true since I have to look after my daughter during the daytime every day until January 2. So if I ran at 8 in the morning, it would be annoying trying to fast until 3 in the afternoon to get a good weigh-in. Nonetheless, .6 is far from a record, anyway. So it’s not significant. The important part is that, looking at the past 2 days combined, I have started a good recovery process.

Despite getting this recovery launched, I will have another 2 cheat days on December 31 and January 1. So I am just kind of treading water for now and will be holding my breath again soon. Then, starting on January 2, I don’t plan on having any cheat days for several weeks. Thus, my entire focus will be on recovering from the holiday cheat days. This is going to involve mostly 90-minute runs. Although my hope with my current 100-day test is to reduce my average run time to well below 90, that has not happened yet. And I already know that these runs are necessary to recover from cheat days. We’ll have to see what happens. But at a current average of 83 minutes, I am actually 1.5 kg overweight for this test. But that is because of the cheat days, so it must be put into that context to make sense. The numbers will surely look better after I recover.

Results Through Day 23:

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
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
gained 1.5 kg (3 cheat days, a partial cheat day, and one break day)
minutes saved from max of 90 – 163
1907 minutes total
average run time – 83 minutes

Gained Again On Partial Cheat Day (December 26)

Day 462

The tracking today and tomorrow (I am writing this a day late, so I know what happened) is not as reliable as it usually is in showing what happened over a 24-hour period. This is because I weighed in about 5 1/2 hours late today and about 5 1/2 hours early on Day 463. However, tracking will be back to the normal approximate 24-hour daily period for Day 464.

Despite weighing in late today, I still actually gained weight over this period. However, I was on track to pretty much break even before my schedule changed. Basically, I had trouble getting up in time and was not able to run in the morning. When this happens, I think it’s important for you to try to find a way to make up for it unless this is something that happens only once a month or something like that. Normally, I don’t miss workouts. But since I just took a Christmas break day, it was way too early to have another break day. So I found time to run in the afternoon and then weighed in late.

Normally, this should have been a great day for weight loss. It was after my Christmas Day cheat day. The bounceback effect normally helps a lot. Unfortunately, cheating was not out of my system yet. This resulted in a partial cheat day. Instead of losing almost all discipline, I just let myself go a little bit. But the bounceback effect probably did occur because I still ended up almost breaking even. There is no way to say for sure what would have happened if I had not had another partial cheat day today. But I probably would have lost a decent amount of weight.

My weight was about 79.7 at the time I was going to run. So if we assume that I would have lost about 1.0 kg from a 90-minute run, then my weight would have been about 78.7, for a breakeven day. Instead, I ate one small meal before running and began the run weighing about 80.0 kg.

It was raining during most of this running session, which typically slows me down enough to harm results. Today, the results were pretty average, with a weight loss of about .9 kg. I dropped to 79.1, went to the bathroom, and then finished the day at 78.9 kg. That was .2 kg more than yesterday’s 78.7. Although I weighed in late, the end result was similar to if I had run and weighed in at the usual time. So while today’s figure of a weight gain of .2 kg is only an estimate, it’s still pretty close to what I would have been under a normal schedule.

The plan is to get back to a normal schedule tomorrow (Day 463). Unfortunately, it’s not my preferred normal schedule, which is a run starting at about 9 to 11 in the morning. I am having to run at about 7:30 or 8 in the morning, and it is still dark here and cold. At least I prefer a little sunlight, but I have to do this until after the New Year because of time scheduling. That’s 5 or 6 more days. However, this schedule would presumably not have a negative effect as long as I can get my butt out there and run early in the morning.

Results Through Day 22:

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
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
gained 2.1 kg (3 cheat days, a partial cheat day, and one break day)
minutes saved from max of 90 – 163
1817 minutes total
average run time – 82 minutes

Strangely Broke Even Despite a Cheat Day On Christmas

Day 461

Today was my second cheat day in a row. The results were markedly different, but not just because of running 90 minutes. Of course, I would have gained weight if not for the exercise session. But the fact that I broke even on a cheat day was surprising even with a 90-minute run.

Let’s compare today and yesterday. On Christmas Eve (yesterday), I had a cheat day and a break day at the same time. My total weight gain was 1.7 kg. Let’s assume I had run and produced a decent weight loss of 1.0 kg. That means I still would have gained .7 kg. Thus, it’s rather clear that I ate way too much yesterday – so much that I would have gained about 1 1/2 pounds even if I had exercised. But with no exercise at all, I gained a whopping 3 1/2 pounds (approximately).

Today was a very different story. Even before the run, I was only .8 kg over the day’s starting weight of 78.7 kg. Although I did not bother weighing myself before sleeping, it was quite surprising to be at 79.5 kg when waking up. I was expecting at least half a kilogram more than that since this was a cheat day. By that time, I actually had a decent chance to lose weight on this cheat day. That is something that virtually never happens (I do remember being close to the breakeven point before on a cheat day).

With a decent run result, I would have lost weight today. But my result was a pretty paltry .8 kg after a run that was partially in the rain and running against a fairly strong wind for a substantial portion of the 90 minutes. Based on my Pentamize tracking results, these are poor weather conditions for weight loss during an outside running session. And the .8 today was not very good at all. My heart rate dipped to about 116 beats per minute at the end of the session. That is slower than average, so I can’t be too surprised at the poor results.

By the end of these two cheat days, I was somewhat happy to be 1.7 kg over the starting weight of 77.0 before these 2 days began. Since single cheat days can often be even worse than these 2 combined, there’s reason to feel a little relieved. Of course, I have a long ways to go to fully recover back to 77.0 kg. However, there is some chance of doing that before December 31, which will be my next holiday cheat day. I will also probably double up again and have a 2nd cheat day on New Year’s Day.

I don’t really know why I didn’t gain more weight today. All I know for sure is that I believe I ate less meat today and did not eat any yogurt. But I drank plenty of coke, which is never helpful, and kept myself pretty full all day.

Unfortunately, I had another partial cheat day on December 26, which could end up hurting me more than today’s results. That day is not over yet, so I can’t give an update here. Read the Day 462 blog post to find out what happened.

Results Through Day 21:

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
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
gained 1.9 kg (two cheat days and one break day)
minutes saved from max of 90 – 163
1727 minutes total
average run time – 82 minutes

Day 460 – Christmas Eve Cheat Day And Don’t Care One Bit

Day 460

Today happens to be Christmas Eve, December 24, 2017. It’s a cheat day, and I don’t give a darn. I have never removed cheat days from my weight loss or maintenance even in full weight loss mode. However, I would like to talk a little today about what I mean by a cheat day because there can be different kinds. Also, it is important to differentiate between a simple snack or diet mistake or bad diet choice and a cheat day. I lose discipline and make loads of bad diet choices. What allows me to maintain my weight, though, is having very few cheat days.

I am in for some hard work soon. I have decided to have both a cheat day and break day since it didn’t feel right running at 10 in the morning on Christmas Day. It was either make the bacon or eggs or go running. Making the food seemed like a better time for the holidays than running yet again.

This is my first break day of the 100-day test. There certainly won’t be many, but you have to take them sometimes. I suppose some people could take 2 breaks days a week and still lose or maintain their weight. That would be a very hard thing for me to do at this point in time. I don’t think it’s possible for me to maintain like that if close to my target weight. However, I did have many light 30-minute workouts in full weight loss mode. I would gain weight on those days overall. So I can at least presume that break days would be even worse. Let’s put it this way. In the course of my Pentamize tracking, I believe I have lost weight on a break day one time. I might be forgetting one time and believe I did break even on one break day. All of the others and even most days with a low-intensity 30-minute workout showed a weight gain.

Differentiating Between a Snack And Cheat Day

When I say I don’t take many cheat days, that means days when I eat anything I want and in my pretty much any amount desired. It does not necessarily mean completely stuffing myself. I will exercise a modicum of discipline even on most cheat days. But when I do have one, it’s with the specific purpose of letting my hair down and enjoying myself. I don’t bother much with doing Pentamize tracking during the day and just gain whatever weight I gain. Again, though, it does not necessarily mean that I am trying to win a professional eater award, either. There is some discipline there in my mind, but it’s an awfully lose discipline. I’ll let my stomach get full but stop short of making myself sick from overeating.

Conversely, a snack of bad food, such as chips or 2 or 3 cookies, is something that I have on a frequent basis. I even have them on days when I lose weight. But these snacks are not like some people’s snacks. I am talking about a weight of .1 kg or possibly .2 kg for a snack. I don’t bother counting calories. One good snack is a bag of microwave popcorn, which usually weighs about .1 kg. I don’t recommend this every day or anything like that. But it’s an example of a snack you can eat on a fairly frequent basis and still lose or maintain weight.

Eating half a cake is not going to cut it. That will probably ruin your efforts. So when I say snack, that means a small snack. And if you keep them small enough, you can have a snack of even bad food on more or less a daily basis.

There is a psychological issue that I like to mention here. You may be the type of person that eats a little of a bad snack, and that snowballs into an even bigger snack because trying even a little of something causes you to lose control and eat more of it. In this situation, you may have to abstain from eating snacks that are comprised of junk food or other fatty stuff. You will have to test this for yourself and gauge your own level of discipline.

The numbers below look really bad now, but it’s because of today’s cheat day. I will be making this up in the ensuing days like I always do. It’s also very unusual for me to have two cheat days and a break day in a span of only 20 days. I have figured out a long time ago that that is too much food for me. And I also rarely have break days.

Results Through Day 20:

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
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
gained 1.9 kg (two cheat days and one break day)
minutes saved from max of 90 – 161
1639 minutes total
average run time – 82 minutes

Day 459 – Gained a Little Weight By Starting Christmas Cheating a Few Hours Too Early

It’s currently December 23, 2017, and I can literally feel the diet discipline slipping away. LOL. I may have a partial cheat day today even though I was supposed to abstain until tomorrow (meaning eat as I normally would, but not starve).

It’s 5 in the afternoon, and I have risen 1.7 kg, from 76.9 to 78.6. However, I just had two cups of strawberry smoothies. Drinking smoothies tends to quickly increase your weight. But that weight tends to come right back off pretty efficiently over a daily tracking period, based upon my history of drinking smoothies and using my Pentamize tracking techniques. So we’ll have to see what happens. But I will definitely be eating at least a little more food tonight.

By bedtime, my daily weight increase had gone up to 2.2 kg. I was 79.1 kg. This is not a cheat day per se, but I kind of lost some control there while not originally intending to do that. I mean, tomorrow is Christmas Eve, and that cheat day is already planned. I don’t feel bad at all about having that cheat day, but maintaining control today would have been the preferred decision.

Passing the Danger Zone of 2.0 and increasing by at least 2.2 is often going to mean a little weight gain even if running for 90 minutes. It’s even riskier if I run for only an hour. Note that a 30-minute run is almost pointless for me, and that is why I don’t usually mention such a short run. If you have not read all or most of my other blog posts (few people have the time to do that), just know that I recently actually gained weight when running intentionally slower 60-minute runs. When I say “slower,” I still mean medium intensity, but on the lower end of medium intensity. A low-intensity one-hour run would be completely worthless in my personal experience. I know this from my own Pentamize tracking. This is why you rarely hear me blogging about running for only 30 minutes, and something like 15 minutes would not even be worth the time. However, that might work for you, which is why I always say that you have to test and track everything to find out what is right for you.

Although I am happy with my 100-day test, the difficulty lately has been in losing very little weight overnight. I have even seen that metric dip to a weight loss of only .4 kg overnight in at least one case. That is dreadful, and I don’t really know the physical or scientific reason for this. But today, it got a lot better than recent numbers. Despite a poor diet day, I lost 1.0 kg overnight. That dropped me to 78.1 kg and helped me avoid a potentially really bad day. But at that point, I was still 1.2 kg over. Lately, it’s hard to squeeze out 1.2 kg from a 90-minute run. So I was still likely to gain a little weight today.

My estimate was correct. I lost 1.0 kg from the run, which put me at 77.1 kg. I got one more tenth of a kilogram out of me by going to the bathroom, which allowed me to finish the day at 77.0 kg. That was the minimal weight gain of .1 kg today. The combination of good overnight weight loss and not-so-bad exercise loss helped me avoid a really bad day. This really should happen every day, and I would find it easy to maintain weight when I don’t make unnecessary diet mistakes. Unfortunately, it’s just not this easy every day. The lack of overnight weight loss hurts me again and again, but I am still maintaining by working hard.

Note: I actually ran 84 minutes today, finishing 6 minutes earlier than expected. Who knows whether I would have broken even if running the extra 6 minutes, but I am not going to worry about it.

Results Through Day 19:

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
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
gained .2 kg (one cheat day and no break days)
minutes saved from max of 90 – 71
1639 minutes total
average run time – 86 minutes