Today’s Weight-Loss Results Nicely Capture My Approach To Diet-Exercise Balance

Day 503

This is the day after my birthday, which turned out to be a partial cheat day. However, I did manage to gain only .2 kg, so the damage was not too bad. It was probably mostly due to the fact that I ate the bulk of a pizza and a coke at close to 9 at night. If I had eaten that earlier in the day, I might have actually broken even since there would have been more time to digest everything.

Today, I was just hoping to at least lose the minimum. I have either broken even or gained weight days in a row. At 3 or 4 days of not losing weight at all on any of those days, I do start to get concerned that something may be wrong, and that usually has something to do with my diet since my exercise activity is pretty consistent (jogging almost every time).

Lately, there has been an issue with my diet in that I have increased 2.0 kg or more several times. My Danger Zone mark is still 1.8 kg, so it’s not really a surprise that I have gained some weight the past few days. There isn’t much of a secret here as to what I need to do. To put it bluntly and clearly, I need to eat less. Today, I finally did that.

With only 1 or 2 small snacks left to go the rest of the day, I found myself in great position, having increased only from 78.5 to 79.5, or 1.0 kg. That is phenomenal, and I did not starve to do this. But I was just less hungry today. I don’t know why, but the same level of hunger just wasn’t there.

I ate one more small snack and increased about 1.5 kg on the day. That set me up nicely for a potential very big weight loss after the morning run.

Unfortunately, it was really cold in the morning, and the gauge was saying -8 degrees Celsius, which is 18 degrees Fahrenheit. That is pretty darn cold, so I thought about possibly not running. Add to that that my ankle is still hurting pretty good.

I waited a bit, went to the bathroom again, and was at 78.8. That was only .3 kg above the daily starting weight of 78.5. I could have ended it there with a weight gain, but that would have seemed like a big failure. With the cold weather and my ankle, 90 minutes of jogging did not seem like a good option.

The essence of probably almost any weight loss or maintenance plan is to get the right balance of diet and exercise. Today, my diet was excellent and put me in position to lose weight with exercise, but certainly not with no exercise at all. Looking at 78.8, I could see that approximately an hour of running would allow me to lose some weight. I opted for 70 minutes to try to lose just a little more.

The results were good, as expected. While I did lose only .7 kg during the session, that was still enough to get down to 78.1. That was a daily loss of .4 kg. This time, a very good diet result allowed me to cut 20 minutes off my max run of 90 minutes and still lose weight. Without Pentamize tracking, I would have just been guessing. With Pentamize tracking, I knew I could cut out 20 minutes of jogging and still lose weight. Diet-exercise balance is the key, but what allows me to do that is Pentamize tracking.

Results Through Day 63

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
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5
Day 31 – 0 minutes – gained .3 kg – 78.5 to 78.8 (break day)
Day 32 – 89 minutes – lost .6 kg – 78.8 to 78.2
Day 33 – 90 minutes – broke even – 78.2 to 78.2
Day 34 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 35 – 90 minutes – gained .3 kg – 77.4 to 77.7
Day 36 – 90 minutes – lost .5 kg – 77.7 to 77.2
Day 37 – 80 minutes – gained .3 kg – 77.2 to 77.5
Day 38 – 90 minutes – gained .1 kg – 77.5 to 77.6
Day 39 – 90 minutes – lost .3 kg – 77.6 to 77.3
Day 40 – 90 minutes – lost .1 kg – 77.3 to 77.2
Day 41 – 90 minutes – gained .2 kg – 77.2 to 77.4
Day 42 – 60 minutes – gained .3 kg – 77.4 to 77.7
Day 43 – 87 minutes – lost .3 kg – 77.7 to 77.4
Day 44 – 90 minutes – gained .8 kg – 77.4 to 78.2
Day 45 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 46 – 50 minutes – gained .3 kg – 77.4 to 77.7
Day 47 – 86 minutes – lost .5 kg – 77.7 to 77.2
Day 48 – 90 minutes – lost .6 kg – 77.2 to 76.6
Day 49 – 86 minutes – gained .1 kg – 76.6 to 76.7
Day 50 – 89 minutes – gained .3 kg – 76.7 to 77.0
Day 51 – 90 minutes – broke even – 77.0 to 77.0
Day 52 – 90 minutes – broke even – 77.0 to 77.0
Day 53 – 70 minutes – gained .2 kg – 77.0 to 77.2
Day 54 – 90 minutes – lost .3 kg – 77.2 to 76.9
Day 55 – 90 minutes – gained .7 kg – 76.9 to 77.6
Day 56 – 90 minutes – gained .1 kg – 77.6 to 77.7
Day 57 – 90 minutes – gained .3 kg – 77.7 to 78.0
Day 58 – 60 minutes – lost .1 kg – 78.0 to 77.9
Day 59 – 90 minutes – broke even – 77.9 to 77.9
Day 60 – 86 minutes – broke even – 77.9 to 77.9
Day 61 – 45 minutes – gained .4 kg – 77.9 to 78.3
Day 62 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 63 – 70 minutes – lost .4 kg 78.5 to 78.1
gained 1.3 kg (5 cheat days, 3 partial cheat days, and 6 break days)
minutes saved from max of 90 – 991
4855 minutes total
average run time – 77 minutes

Leave a Reply