Example Of Tracking Exercise And Non-Exercise Days During Same Time Frame

I am probably going to finally run today after taking a week off. So this is a good time to lay out the procedure for comparing exercise and non-exercise days on the same diet. You can do this during the same time period, just not on the same day. For example, if you exercise 3 times a week, you should be comparing the 3 days with exercise with the 3 days without it.

First, it is important not to just exercise, track how much you lost during a session, and assume that you will lose that much extra weight in comparison to a day where you do not exercise at all. For example, let’s say you are breaking even on your diet with no exercise. Then, you go out and run 60 minutes and lose .6 kg. Does this mean you are going to lose .6 kg on average for every day that you run for an hour? Although some may assume that, this is absolutely not true. The reason is that adding exercise can cause changes to your diet, metabolism, and various other things.

In order to get at least close to an accurate comparison (we aren’t trying to win a Nobel Prize here but are trying to get a reasonably close estimate for comparisons), you must track entire full days at a time. Fortunately, it is easy to do this. Just weigh yourself at the beginning and ending of every single 24-hour period and make note of which days had exercise including the type and amount of exercise you did.

To compare, you average the days with exercise and separately average the ones without it. It’s really that simple. You must average the 24-hour results to get anywhere close to accurate.

Note that you can do this on alternating days or sporadic days, such as randomly working out when you feel like it. There is no need to set a specific exercise schedule. However, it is potentially more accurate to work out every day for a while and then take a break for a few days. But this is not necessary to get a reasonable estimate.

Today has been another success on the “snacks only” dieting approach. I maxed out at about 1.4 kg above the starting weight and woke up at 78.5 kg, which was breakeven for the day at that point. But I still had a couple of hours to go before the weigh-in. My final weight was 78.3 kg, so I lost .2 kg.

Results Of 7 Days On New Diet And No Exercise:

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
79.0 to 78.3 overall (lost .7 kg)
all 8 days so far are break days

“No-Exercise Day” Results
lost weight on 4 days
gained weight on 3 days
broke even on one day
lost .7 kg overall

“Exercise Day” Results (today is first day)

Well, I changed my mind, so today was not the first day with exercise. I’ll decide later whether to run tomorrow.

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