I developed the Pentamize tracking system close to 2 years ago now. There is no exact date because the techniques I use were discovered through testing. I did not decide to write a book and come up with a system. Nope. I gradually developed my system and then determined, with no plan whatsoever at the outset, that I had the makings of a book on my hands. I was actually just trying to lose weight and had not even planned to write anything until I realized that this information could help others.
One of the main things I have learned is to experiment with diet and exercise and track the results of all these experiments to see what works best. While it does take weeks to test new methods (eating habits, exercise routines, and the like), there is no way it should have taken me 2 years to get around to the diet that I have been testing for the past 8 days.
So far, I have lost .7kg in 8 days with no exercise. This is a monumental improvement over break days on my old diet, which saw a weight gain (and sometimes a very large gain) the vast majority of the time. 8 days is too soon to decide whether I have found a winning formula. But the results are so good that it looks highly promising.
What has caused me to wait 2 years to discover this technique? I would say assumptions and stubbornness are to blame.
For the better part of 2 years, I did focus on smaller meals, but often ate a fairly large breakfast. I guess I just assumed that breakfast would be good for me since I have heard that eating a good breakfast is good for you. Never again will I assume anything like that without my own testing. I am not saying this was the major culprit. But for the last 2 years, the meals after breakfast have been pretty small. At least for weight-loss purposes, I am going to avoid a bigger breakfast for now and make every meal a small snack instead of a regular meal.
The other possible factor is that I often ate 4 to 6 small meals before. But eating about 8 snacks is what I have been doing, and it’s working far better. It’s clear from my tracking that I am eating less with 8 small snacks than I was before with 4 to 6 smaller meals.
The real reason for the delay, though, is that was successful with the previous diet. However, a large part of that was extreme amounts of exercise. I don’t mean extreme for a distance runner. But I was running 40 to 50 miles per week for many months.
What I should have done is vary my diet to see if I could reduce the required amount of exercise. Part of the reason is that I refused to ever give up my favorite yogurt and meatballs. I knew that .5 kg of yogurt daily was probably a little too much, and I would sometimes get out of hand with the meatballs and eat close to .4 kg in a day. If these things happen on the same day, it is often too much when adding whatever other food to the mix.
Sometimes, though, you need a clear idea in your head before you are ready to test it. In this case, it never specifically crossed my mind to eat 8 small snacks in a day and take a break day at the same time. So lack of knowledge and experience also played a role, not just being stubborn. Making assumptions is related to a lack of knowledge and experience.
I encourage those who are losing weight to experiment with a variety of eating routines and track the results. At least 3 weeks of testing per routine is recommended. And although even that is not enough for scientific conclusions, it is enough to get a rough idea of what you can expect absent any unforeseen changes. You can try to eat 3 meals only and test that on days with and without exercise. You can then move to 5, 8, or even 10 meals. But remember that the meals must be more like snacks as you increase that number.
For each number of meals or snacks (4, 8, etc.), you can also still vary the average amount of food per snack or meal. If you eat 8 full meals, you are probably not understanding the function of eating 8 meals. The idea is to eat small snacks only so that the total eaten in one day is actually less or at least no more than 3 regular meals. If you really want to get hardcore, you can plan out a specific number of calories for each snack. I don’t do this because I like more flexibility. But I do know that I average something like .2 kg per snack. That would work out to roughly 3.3 pounds of food per day.
Today started out okay. I had the typical small breakfast, which is often the hardest part to stick to since there is a natural tendency to be hungry in the morning. I have to struggle a bit with this first meal because I often feel like eating more. And I am also used to eating yogurt, which I have completely removed from my diet now. So far, though, I am adapting pretty well.
At 2:30 p.m., I was still at 78.9 kg. That is a pretty good start and only .5 kg over the daily starting weight. Even at 6 p.m., I was at 79.1, or only .7 kg up on the day. I am amazed at the difference eating snacks only is making. I’ll put it into perspective tomorrow by comparing how much my weight used to increase.
I did go up some after the above update. The max was around 1.2 kg and hovered around 1.0 to 1.1 kg the last time I checked at night. That included water.
I happened to be up at 4 in the morning and had gone down pretty fast to 78.8. It looked like a big day, but my weight slowly dropped after that. I was 78.6 at 8 and then 78.5 about an hour later. It looks like I will more or less be break even today. Regardless, I am still at a good weight loss over 10 days on this dieting technique and with no exercise at all.
In fact, though, I think I will go ahead and run for 30 minutes after doing a normal final weigh-in. Then, I can start to determine whether this plan is feasible with exercise. That is, is it possible that adding exercise will cause me to eat too much compared to not exercising. As unlikely as that sounds, we cannot make assumptions when testing. It’s better to just experiment and get an actual answer instead of guessing.
Today, I finally decided at the end to run for 30 minutes. Before the session, I was at 78.5, for a daily weight gain of .1 kg if not including the run. But after the session, I was at 78.1, for a daily loss of .3 kg. The loss was expected, but the real issue is what is going to happen over the next 24 hours. Will the run affect my diet? Right after, I was a little thirsty but not that hungry. So far, so good. Find out what happens in the next blog post.
First 10 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)
79.0 to 78.1 overall (lost .9 kg)
“No Exercise” Days: lost .6 kg – 9 days
Exercise Days: lost .3 kg – 1 day
30-min Days: lost .3 kg – 1 day
no other session durations yet