Day 1: 79.1 to 78.6 (lost .5 kg); non-exercise portion – gained .6
Day 2: 78.6 to 78.0 (lost .6 kg); non-exercise portion – gained .4
Day 3: 78.0 to 77.7 (lost .3 kg); non-exercise portion – gained .6
Day 4: 77.7 to 77.8 (gained .1 kg); could not measure non-exercise portion
Day 5: 77.8 to 77.1 (lost .7 kg); no non-exercise tracking
Day 6: 77.1 to 76.9 (lost .2 kg); no other tracking today
average: .37 kg of weight loss; non-exercise average – gained .53 kg
At some point in your quest to find the ideal diet-exercise combination, you will hopefully find something that is going to work on a permanent basis. This does not mean you will never cheat or have the occasional bad day. As long as recovery is part of your plan, then the bad days are okay.
I think I have finally found this combination for myself. It is the snacks-only diet with running sessions when necessary, but with an occasional loosening of discipline to allow for a cheat day or a partial cheat day.
The diet portion of this combination gives me breathing room to be human while also largely following a diet that allows me to more or less break even on a daily basis.
The amount of running is going to depend on how much I need, so it will vary. This flexibility is not like the diet because the diet should largely stay the same (a snacks-only diet). However, what I eat on this diet is flexible so long as I eat a somewhat balanced diet overall.
It is best to give a series of examples. If I gain .3 kg on a particular day, then a moderate 30-minute run should be enough to burn off that excess. This example is different than what I am currently doing, which is a series of daily 90-minute runs. But the reason I am doing that is to speed up the process of getting down to 75.0 kg. It’s not even necessary to do this, but I just want to speed up the process because I have grown very tired of being in the 78 to 79 range when I should be in the 75 or maybe 76 range. Being 7 to 10 pounds over my target weight is not where I need to be for a long period of time.
Now, let’s look at a really good example. I follow my diet and lose .3 kg before exercising. If I feel like it, I can go ahead and just cancel my exercise session since I have already lost weight for the day.
It’s important to cover bad situations, too. Let’s say I have a cheat day and gain .7 kg. That would be the right time to maximize exercise activity for recovery purposes. It could take me multiple days to recover. But as long this kind of recovery is a realistic part of my plan, then I don’t worry too much about the occasional cheat day.
In my case, if I could not exercise, cheat days would likely be out of the question. For now, I am able to keep up a decent level of exercise activity. So I can weather the storm of these cheat days.
But let’s say that I had an accident and could no longer run. This would force me to alter my ideal diet-exercise combination. That wouldn’t necessarily be a super dramatic change, but it could mean something like less cheat days. It is for this reason that I highly recommend that you try to formulate a diet where you can break even without exercise. Any accident putting you on the sidelines would then not be too much of a shock since your basic diet without exercise would already be in place. You wouldn’t have to start from scratch with a brand new diet.
I already know from over a month of experience that I can do all the following:
1. Stay at least close to breakeven on days with the snacks-only diet with no exercise;
2. Easily lose some weight when exercising along with the snacks-only diet;
3. Quickly recover from cheat days by exercising to my personal max, which happens to be a 90-minute jogging session but may be something totally different in your case; and
4. Maintain this diet in the foreseeable future without starving myself or sorely missing anything that was in previous diets.
If you can do all 4 of those things, there’s a good chance you have found the diet-exercise combination for you. If you miss even one of these factors, you’ll probably need to do some more testing and tracking to find the PERMANENT combination for you. A temporary fix is not going to cut it cause you will just gain the weight back in a lot of cases. That’s why the 4th thing (permanence) is crucial. You don’t have to envision yourself doing it till you are 98 years old. It is sufficient that you can see yourself HAPPILY following this combination for the foreseeable future.
After the first snack today, I was at 77.8. That was a fast increase, but I just want to stick with the plan. After yesterday’s great ending, I am not going to let myself get stressed at all today. Just let whatever happens happen. I have been in the dumps emotionally the past 2 days until the last part of yesterday turned it all around. So my only goal today is to successfully stick to my snacks-only diet and then do another run in the morning.
Before the 2nd snack, I was down to 77.6. This is the way my body normally reacts, so it is hopefully getting back to normal for a full day.
I had a big jump before the 3rd snack, to about 78.2. That is higher than yesterday, but it once again appears that a good deal of this is nothing but water. I am still getting used to this change.
After the 3rd snack and going to the head, I was back down to 78.2. My weight appears to be fluctuating more normally now as compared to the past 2 days (going up for each snack and down a little before the next snack). It looks like I may gain again before exercise but lose overall after finishing a running session.
After the 4th snack, I was at 78.3. I have noticed that I am peeing more now, too. I don’t even know why I have been eating only 5 snacks lately. But I am not starving while doing that. If I really feel hungry, then I will have another snack. 6 seems about right, but 5 is probably okay if it feels right.
I crept up to 78.5 before the last snack. It’s probably not going to be possible to stay below 1.4 kg on most days when running 90 minutes on a daily basis. I’m almost sure it’s because the body needs more water during the day after that much exercise. But as long as it still results in weight loss by the end of an average day, then I need to just get used to this and stop complaining about it. Pretty soon, I’ll be running a lot less, anyway.
After the 5th snack, I was at 78.4 kg. I am probably done eating for the night and most likely have a great chance to record another large weight loss in the morning. Say hello to the 76 range again if all goes as expected. 🙂 Before going to sleep, I hit the bathroom and then weighed in at 78.3 kg.
Goodness gracious. Even after using the bathroom, I was still at 78.0 after sleeping. That is I believe the 2nd lowest drop overnight in my Pentamize tracking history. It literally cannot get much worse than that. However, it was also 6 hours before the official weigh-in. And the run might be enough to get me below the daily start of 77.1 all by itself. Then, I will have to hope that more comes off naturally in the 4 hours between the run and the 12 noon weigh-in.
My scale was acting nutty after the run, but it appears I was at about 77.3 on the conservative end. That means I need to lose some weight naturally over the next 4 hours to have a good day. It’s very hard to have a good day when you only go down .3 kg overnight. Very strange result. This is one of those days where destiny seems to be against me.
Things just are not improving. I have about 1 1/2 hours to go and am still at 77.2. It’s like when a needle gets stuck in place on a gauge in your car.
The last 3 days have been like The Twilight Zone. I gained .1 kg and then suddenly lost .7 kg (a huge portion of it only from the run and the 3 hours after that) and am now struggling again to try to just break even. There is NOTHING ELSE to do with my diet. I can’t eat less. It wouldn’t be healthy and certainly would not be realistic as a permanent lifestyle change.
With one hour to go, I was finally at the breakeven point of 77.1. Very disappointing but a slight relief at the same time.
I finally hit a decent stretch and ended the day at 76.9 kg. At least that is back in the 76 range and marching to 75.0. I lost .2 kg today.
Here are my recent daily and overall stats for the snacks-only diet with and without exercise:
Day 35 – lost .2 kg
Day 36 – lost 1.0 kg
Day 37 – gained .6 before exercise; lost .5 including exercise
Day 38: gained .4 before exercise; lost .6 kg including run
Day 39: gained .6 before exercise; lost .3 kg including exercise
Day 40: gained .1 kg including run (could not track before exercise)
Day 41: lost .7 kg including run
Day 42: lost .2 kg including run
“No Exercise Days” (or non-exercise portion before running) when no exercise the day before – lost .1 kg – 34 days
Exercise Days: lost 4.5 kg – 9 days
30-min Days: lost .3 kg – 1 day
90-min Days: lost 4.2 kg – 8 days
Non-Exercise Portion On Days After Exercise: gained 1.5 kg – 4 days