Overview Of 2 Cheat Days

There will be a couple of days covering this blog post, and I will not be able to follow my new snacks-only diet. I am going on a short overnight trip.

If you travel often, then you will need to find a way to follow your diet even when on the road. In my case, though, I don’t travel very much at all. So when this occasion arises, instead of worrying about my diet, I use this time as a cheat day. This time, it will be 2 cheat days (Monday and Tuesday), and I will get back to my snacks-only diet on Wednesday.

I did the first 14 days of the snacks-only diet in a row. Since I followed that method every day, I could track the starting and ending weights to see the overall results, the starting weight of 79.0 is no longer relevant. What is relevant is the total, which is a fantastic weight loss of 1.4 kg so far. So for the first 2 weeks, I lost an average of .1 kg per day. And the really great part about that total is that I worked out only a measly 2 hours over 2 days in those 14 days. Even on the other 12 days of non-exercise, I am at a net weight loss.

The goal of this new diet is to get around the breakeven point with no exercise. I have achieved that so far and even surpassed it with the small weight loss.

The more tracking results you have, the more confidence you can have in a system. 2 weeks is not quite enough for me to feel total confidence in this diet, but I am sure am getting close to being confident.

I am going to gain a lot of the lost weight back due to these 2 cheat days. But that doesn’t matter except it means I will need to run more to burn that back off. I can easily conclude that a cheat day is going to require some running to make up for the extra weight. The snacks-only diet is not going to be enough by itself, at least over a short period of time. When I have a cheat day, it’s nice to recover quickly. I don’t want to struggle recovering for weeks.

How I will proceed on the exercise side of the equation after the break is not clear yet because my foot is hurting worse than it ever has. It’s in the area of my right heel. I am limping all over the place now. The one thing I do know is that I am going to stick with the snacks-only diet. Although I can physically jog at a slow pace by running on my toes and avoiding hard contact between the heel and the ground, it might be better to give the foot and rest and hope it gets better in a few days.

I actually did not get completely back to my snacks-only diet on Wednesday, but I will cover that in the next blog post.

Over the course of these 2 cheat days, I didn’t really track at all until the very end. The scale showed a 79.0 on Wednesday morning. So this basically means that I had gained back all that I had lost after beginning the new diet at 79.0. To be at the breakeven point with 2 cheat days and only 2 actual days with exercise is phenomenal compared to previous results on the old diet. So while I have to start over to lose the little bit of extra weight that I have now, the future is looking very bright because of the snacks-only diet.

2-Week Mark On New Diet; Struggling Today But Managed To Lose, Anyway

Today marks the 14th day on my new diet, and it has been great so far. It might just be the best 2 weeks ever while using my Pentamize tracking system. However, I appear to be struggling today to maintain that diet. At any rate, I have already lost 1.4 kg on this diet with only 2 exercise day and 11 with no exercise at all. I can afford a bad day, but I won’t have a bad one on purpose.

At 5 in the afternoon, I was up to 78.7 kg, or 1.1 kg over the 77.6 starting mark. Although that is somewhat similar to previous days of the snacks-only diet, I did not start eating today until about 5 hours ago. This is reaching 1.1 kg rather quickly. However, I did just have some soup that was mostly water. So that could be one of the reasons.

As with many other days, the difficulty with this diet is mostly the first snack or 2. I am usually hungry by that time and have to will myself to keep it to a small snack instead of a bigger meal. Once having gotten past that first snack or two, it’s usually not so hard. That’s not to say it is easy, either. But the rest of the day does not seem as hard as the first part.

Just as with the old diet, I do continue to track my weight throughout the day. So far, it seems that a max increase of 1.4 kg or so is the right approach for me. I’d like to not track at all. But the slightest mistake in snack size can ruin an entire day. To be on the safe side, I will modify as necessary or at least take extra care to make the rest of the day’s snacks smaller if I am getting very close to or reach or surpass 1.4 kg. If I do max out at more than that, that is a high risk of gaining weight if I don’t exercise.

I dropped to 78.6 before having my last 2 snacks of the night. My final weight was approximately 78.9. Unlike yesterday, my overnight loss was great. I got down to 77.7 overnight and had about 4 hours to go before the weigh-in.

I actually dropped .2 more to 77.5 and weighed in about an hour early. Perhaps I actually went down even more, but we’ll call it 77.5 and a .1 kg daily weight loss. Once again, with no exercise, I managed to lose weight. This diet is golden so far.

I did say earlier in this blog that I was struggling with the diet today. I did have some problems but just kept the meals small as planned. And it worked out in the end. It’s likely that I will have some bad days where I eat too much, but today turned out to be just about right. It wouldn’t even be right to eat much less because it could result in starvation.

14 Days On “Snacks Only” Diet

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
Day 12: 90 minutes – lost 1.0 kg (lost .3 kg before the run)
Day 13 – gained .3 kg
Day 14 – lost .1 kg
Overall Result: lost 1.5 kg

“No Exercise” Days: lost .2 kg – 12 days
Simultaneous “No Exercise” Portion: lost .2 kg – 2 days
Exercise Days: lost 1.3 kg – 2 days
30-min Days: lost .3 kg – 1 day
90-min Days: lost 1.0 kg – 1 day
Day After Exercising: gained .5 kg – 2 days
Average of Day Of Exercise And Day After: lost .8 kg – 2 sets of 2 days

What Happened To My 100-Day Exercise Test?

Recently, I suspended my 100-day test of flexible exercise. It made no sense to continue that when I realized that my new techniques might have way more potential.

From the very beginning of my snacks-only dieting technique, I was breaking even and actually even losing a little weight even on days with no exercise. Since the 100-day test was not going all that well under my old diet and it would not make sense to suddenly change my diet in the middle of a test, the most productive course seemed to be to suspend that experiment and replace it with the “snacks only” diet.

If you look at the snacks-only test more closely, though, it still includes variable exercise sessions. I am having both exercise and non-exercise days. It’s just that I didn’t want to mix results using the old diet with results of the new diet. The difference is that this new test is focusing on diet instead of exercise. But the biggest reason of all for suspending the 100-day test is that I am much more confident of success on the snacks-only diet instead of flexible exercise routines. The exercise freedom and flexibility are still there, but the focus is on eating snacks only instead of worrying about how much I am exercising.

I will lay out the differences so far between my old and new diets in tomorrow’s blog. But it’s a certainty that my weight is increasing far less during the day (before sleeping) than before. This naturally produces a better end result in terms of weight loss or maintenance since my final weigh-ins in the morning occur before eating anything else. I weigh in and then eat my first snack of the day.

Today is my first day on the new diet after a 90-minute workout. The concern with this is that the substantial amount of exercise might make me hungrier than usual. But as of 7:45 p.m., I was sitting at 78.5 kg, or 1.2 kg over the day’s starting weight of 77.3. That is pretty comparable to the other days so far so long as I have only one more small snack. A 1.4 increase would incur some risk of weight gain, but it’s hardly unreasonable. When I compare tomorrow, you will see just how much more I used to eat when measuring by this daytime weight increase.

After eating a little pork and less than a full carrot as my last meal and then going to the bathroom, I was right back at 78.5. That was the last snack of the night, so things are looking good. Under this diet regimen, it seems the key is to remain a little hungry but fairly satiated almost all the time, but never starving. Finding that balance appears to be the make-or-break factor. I’m not sure there is any way to do this scientifically. For me, I am just basing it on eating about 8 snacks per day, somewhat evenly spaced apart. But other dieters may prefer a different number of daily snacks.

When I woke up at 6 in the morning, I was at a disappointing 78.0 kg. That is a pretty bad overnight weight loss. However, it was also 6 hours before the official weigh-in. This still gives time to shed a lot more weight. Just sitting around, I seem to lose roughly .1 kg per hour. But since that number varies so much, I don’t know if I can break even today.

Things are going from bad to worse. 3 hours later, I was still weighing in at 78.0. That is odd. I don’t know if running 90 minutes and losing water weight causes the body to retain water in the ensuing hours. But my tracking history has always shown better results with more exercise. However, my diet was so different before that past results aren’t necessarily a reliable indicator. That is why I am going to keep testing with this new diet. I hope this is just my body resisting losing too much weight too fast. If that is the case, it could actually be a good thing. My goal is healthy and natural weight loss. But it seems very odd to retain this much weight when my worst day so far has been a gain of .3, and I had a good diet yesterday. I imagine every diet plan has ups and downs, but this seems excessive.

The day ended at a very disappointing 77.6, for a weight gain of .3 kg. This is the second day after a workout day that has shown a gain. I won’t speculate on any reason for that at this time because 2 days of tracking is virtually meaningless.

13 Days On “Snacks Only” Diet

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
Day 12: 90 minutes – lost 1.0 kg (lost .3 kg before the run)
Day 13 – gained .3 kg
Overall Result: lost 1.4 kg

“No Exercise” Days: lost .1 kg – 11 days
Simultaneous “No Exercise” Portion: lost .2 kg – 2 days
Exercise Days: lost 1.3 kg – 2 days
30-min Days: lost .3 kg – 1 day
90-min Days: lost 1.0 kg – 1 day
Day After Exercising: gained .5 kg – 2 days
Average of Day Of Exercise And Day After: lost .8 kg – 2 sets of 2 days

What is Simultaneous Exercise/Non-Exercise Tracking?

Yesterday was the 11th day on my new diet, and it was a little disappointing to gain .2 kg. However, I am still doing great so far and have lost a little weight overall even on days with no exercise. I have lost .3 kg on the one day that I ran, and that was for only 30 minutes. So whether with or without exercise, this is the most promising that has ever happened since I started doing Pentamize tracking.

It’s too early to say for sure, but this “snacks only” diet seems to probably be the missing element that I have been looking for for 2 years. Yes, I have lost over 60 pounds, but it required too much exercise. I am still 10 days from my typical minimum tracking guideline of 21 days, as any average of less days is too subject to short-term anomalies. No, I am not saying that 21 days is enough to get a scientifically valid result. But it’s enough days to at least assess whether you should abandon a diet or exercise regimen or keep going with it. Based on my 2 years of experience, this plan looks like a keeper. But I’ll track 10 or so more days with this diet before forming a strong opinion.

I am definitely running in the morning, but I will weigh myself before that session to determine whether I would have lost or gained weight without exercise. This kind of tracking (trying to determine results of days with and without exercise at the same time) is not always going to be the most accurate, but it is sometimes the best choice.

I am going to lay out the simple procedure for simultaneous exercise/non-exercise tracking. A good time to use this is when you do not have many break days. You can’t very well track days with no exercise if no such days exist due to the fact that you are working out every day.

There are 3 points of the day that you need to weigh yourself for this tracking:

1. The very beginning of the day;
2. Right before you exercise at the end of the day (this is the non-exercise result);
3. The final weigh-in, which should be right after you exercise (this is the “exercise result”).

The non-exercise results of this kind of tracking can have inaccuracies for at least 2 reasons:

1. If you are weighing in before the 24-hour period is over to give time for exercise at the end of the day, you may be underestimating how much you would have lost with no exercise. However, this would typically be only a .1 kg or so difference.

2. The non-exercise portion can be overestimated if you are exercising on most days. That is because exercise stimulates the body to lose weight throughout the day and perhaps even for longer than a 24-hour period. This isn’t as much of an inaccuracy as it is a metric that is variable. If you don’t exercise at all, you are probably going to lose less on non-exercise days than the days of a person who routinely exercises.

With the understanding that inaccuracies can occur, though, simultaneous tracking can give you a rough idea of how you would have done absent exercise. It’s likely better to rely on non-exercise tracking results taken on break days. But if you have no other choice, simultaneous tracking on days with exercise sessions is an option.

Today, I was up .9 kg at 5:30 p.m. Lately, it has been around .7 kg at the same time. So this is a typical day so far on my new diet. I am about to eat half of a cucumber with some red pepper sauce for the next snack. I will then probably have one more before bedtime.

After the cucumber and red pepper and peeing, I was still only .9 kg up. That looks like a good setup for this 24-hour period as long as I keep the last snack pretty small. Today, that will be the rest of the cucumber with red pepper sauce.

Well, I may be a little too hungry and actually will probably eat one more snack. It will be one pear only if I do, but I have not decided yet.

Actually, I found a fried egg that was left over and decided to eat that. Half a cucumber is really not a filling snack at all.

Before hitting the sack, I was at about 79.7 kg, or 1.4 kg over. While a little higher than recent days, a lot of it was from a cucumber. So this is not bad weight, like a bunch of cake or something could be bad. It’s likely to burn all off soon.

When I woke up, I was down to about 78.6, so the overnight weight loss was good today. It’s pretty much what I expected due to what I was eating last night. Although 78.6 is .3 over, that mark was 4 hours before the last weigh-in of the day. So I am at a pace to lose some weight today or break even with no exercise. However, I plan on running, anyway. I’ll just do it using the kind of simultaneous tracking that I have discussed in this blog. This way, I can get a measure of both on the same day even though it is subject to some level of inaccuracy, as described above.

I went to the bathroom, continued losing weight as the weigh-in approached, and had a huge drop to 78.0 kg. I am going to do the non-exercise weigh-in about 30 minutes early and call it a .3 kg loss. This is a huge day, and I am going to run 90 minutes to make it even better. But regardless of the results after the running session, the .3 loss without exercise is the great news.

My pre-run weight is 78.0 kg. I had a good run, but the result was one of the lowest that I have ever had. Maybe it was because I had already lost a lot of weight before exercising. At any rate, I was down to 77.3 kg, for a run loss of .7 kg (usually around 1.0 kg lately) and a huge daily loss of 1.0 kg.

I can’t imagine things getting much better than this, but tomorrow is also the first day on my new diet after a 90-minute run. We’ll see if my weight goes up more than usual tomorrow. It might be natural for it to go up a little more, but I can’t say one way or another yet.

First 12 Days On New Diet:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
Day 12: 90 minutes – lost 1.0 kg (lost .3 kg before the run)
79.0 to 77.3 overall (lost 1.7 kg)

“No Exercise” Days: lost .4 kg – 10 days
Simultaneous “No Exercise” Portion: lost .2 kg – 2 days
Exercise Days: lost 1.3 kg – 2 days
30-min Days: lost .3 kg – 1 day
90-min Days: lost 1.0 kg – 1 day
Day After Exercising: gained .2 kg – 1 day

First Day Following An Exercise Day On New Diet

This is my 11th day on my new diet and the first day where I ran the day before. The reason this is important is because there is a theory that certain amounts of exercise (a combination of duration and intensity) can potentially cause someone to get hungrier than usual and overeat. Since I am just doing medium-intensity jogging, this will hopefully not be a problem for me. But I am going to do my usual hardcore Pentamize tracking to get a real answer instead of guessing or making assumptions.

Results have been beyond my wildest dreams so far. I didn’t expect to even be breaking even at this point, much less down .9 kg. However, today starts a crucial next phase that could be either better or worse. Yesterday, the run allowed me to bank a .3 kg weight loss. But today is the first day that I can start to gauge the impact of exercise since the run was at the end of yesterday’s daily period. It could not have been anything but positive. Today, on the other hand, could potentially be negative if I eat too much.

At 5:30 in the afternoon, I had had about 3 snacks and weighed 78.8 kg. This is comparable to results that I have tracked lately since starting the “snacks only” regimen. However, I think it is important to take the mental approach of assuming that I may not work out in the morning. By keeping this kind of mental approach to diet, I can hopefully avoid overeating. If I assume that I will exercise, it might lead my mind into thinking that it is okay to eat a little more.

I surely have at least 3 more snacks today and will continue to try to keep them small. After a couple more snacks, I was up to 79.0 kg. At 8:30 at night, there is only one more small snack to go. There is a piece of pizza with my name written on it that looks about perfect for today’s last snack. Since I am only .9 kg up now, I will be about 1.1 kg over after that small bit of pizza. It doesn’t seem like running for 30 minutes made me much hungrier, if at all.

Unfortunately, though, my weight didn’t go down much overnight. I was surprisingly at 78.6 with 3 hours to go and 78.4 with about an hour to go to the end of the day. It looks like a weight gain today even though I followed the diet plan. This does happen, so it’s nothing to be alarmed about yet. It’s likely that I will end up breaking even or having a small weight gain on the diet and will have to do a little running to maintain. This is probably the way it should be, anyway. The only real goal here is to reduce exercise, not eliminate it. Nonetheless, it would be nice to break even on this snacks-only diet if it’s possible. I am still under on no-exercise days so far.

I was only able to get down to 78.3 this time. That is a weight gain of .2 kg with no exercise. However, my concern about possible overeating after a workout is alleviated for now despite this poor result. I clearly did not overeat yesterday, so it’s not clear why the weight stuck on like it did.

First 11 Days On New Diet:

Day 1: gained .3 kg
Day 2: lost .2 kg
Day 3: gained .3 kg
Day 4: broke even
Day 5: lost .6 kg
Day 6: gained .1 kg
Day 7: lost .4 kg
Day 8: lost .2 kg
Day 9: gained .1 kg
Day 10: 30 minutes – lost .3 kg (gained .1 kg before exercise)
Day 11: gained .2 kg
79.0 to 78.3 overall (lost .7 kg)

“No Exercise” Days: lost .4 kg – 10 days

Exercise Days: lost .3 kg – 1 day

30-min Days: lost .3 kg – 1 day
no other session durations yet

Day After Exercising: gained .2 kg – 1 day