Days of Small Weight Loss Not Usually a Big Concern

I have now gained a little weight each of the past 2 days. So I am now trying to avoid a 3rd day of gain.

With a system that is close to breakeven, it’s important to remember that there will be a fair amount of days with weight gain. In fact, this is going to be true even if you are losing weight overall. When I was losing 68 pounds, I had many days of weight gain. And when reaching my target weight and starting Pentamize maintenance phase, the percentage of days with weight gain rose dramatically even with a majority of days included a 90-minute run.

About the most days in a row of weight loss (or breaking even) that I have had in 2 years has still been only about 12 days. When exercising, I still occasionally gain weight 4 or 5 days in a row. So it is true that my record streak of weight loss is longer than my record streak of weight gain.

The point I am making is that small weight gains of .1 or .2 kg (about .2 to .5 pounds) are quite normal and not much different than a breakeven day as long as the majority of your days are showing weight loss. This is true when you are still trying to actually lose weight. But it can also be true in maintenance phase if you are prone to having cheat days. Let’s look at an example:

1. You have a cheat day and gain .7 kg. That is only one day of weight gain, but it’s a pretty big increase.
2. Now, unless you can literally lose .7 kg the next day, you are generally going to need more days of weight loss than weight gain to get back to even. Here is a sample:

a. lose .2 kg
b. lose .3 kg
c. gain .1 kg
d. lose .2 kg
e. lose .1 kg

In this situation, which is very typical in my experience, you need 4 days of weight loss to 2 days of weight gain to recover from the one big cheat day. The less cheat days you have, though, the less times you will have to struggle to recover in this manner. There is no way to give an exact percentage, but frequent cheating can make it difficult just to maintain and even more difficult to actively lose.

I am off to an unusually good start today. After the first 3 meals, my weight had only increased to 78.9 (after waiting a bit and going to the bathroom). This has the potential to be a really big day if I just stay the course. Although the last 2 days have not been that bad, it would still be nice to avoid a 3rd day in a row of gaining weight.

The 4th snack consisted of some smoothies, and it just about doubled my daily weight increase. I was at 79.4 after that, but it still puts me in decent shape, at only .9 kg over. That is about where I am usually at with 2 snacks to go for the day.

I did not weigh in again until about 5 in the morning, when I was at about 78.9 kg. That looks like a low-to-average overnight loss, and it appears to give me a pretty good chance of losing weight by the end of this 24-hour daily period.

Holy smokes. Between 5 and 9, I lost about .8 kg, getting down to 78.1. That put me at a large weight loss for the day of.4, and with another hour left until the official weigh-in. In that hour, I lost .1 kg more, finishing at 78.0 and a weight loss of .5 kg.

While I technically ate only 5 snacks, the smoothie snack was more or less 2 snacks in 1. So I don’t think that’s the reason for losing so much weight today. I actually had 2 different snack with smoothies, but the first one, with strawberries was pretty small. The bigger one included avocado, celery, and apple. Of course, both contained milk. I suspect that smoothies are good for my diet, but that is a hard thing to track. Read tomorrow’s blog post for some ideas on how to possibly do that.

Day 30 – gained .2 kg
Day 31 – gained .1 kg
Day 32 – lost .5 kg
Overall Result: lost 3.0 kg

“No Exercise” Days: lost 1.7 kg – 30 days
Simultaneous “No Exercise” Portion: lost .2 kg – 2 days
All “No Exercise” Stats: lost 1.9 kg in 32 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

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