Day 109: Lost a Little Weight On a Freezing Cold Day

Day 109

Starting Weight: 77.2 kg
Ending Weight: 77.1 kg
Result: lost .1 kg

Today is going to be tough because it is freezing outside, and the sidewalks will be slippery due to heavy snow last night. However, I am right in the middle of a recovery period here and just cannot afford to take a day off.

My goal is to run for 90 minutes. And since I had a good day yesterday with a .4 kg weight loss, I want to keep up this positive streak. So despite the rough conditions, I aim to run for 90 minutes. There’s no way I am going to do 2 hours 2 days in a row. But dropping to only 60 minutes would be risky. Thus, 90 minutes seems like the right amount of time. Also, I will probably be running pretty slowly due to slippery slidewalks. Thus, running for 60 minutes would probably be even less of a workout than it normally would be. So all signs point to 90 minutes being the right choice here.

My run started at 78.5 kg. I had eaten a couple of meals up to that point. And I was at 1.3 kg over the morning weight. This is not bad because it includes water, as well.

The bad part about the workout is that I lost only .7 kg. This is very low, and I was still 77.8 after that run. This is the lowest amount I have ever tracked for a 90-minute jog. The combination of cold weather and the slow pace due to icy sidewalks is probably the reason for the poor weight loss during this workout.

It felt like a decent run. But there were so many spots with snow and ice that I did have to slow down a number of times.

In this kind of situation, it’s less important to look at the daily result and more important to consider what would have happened if I had skipped the exercise session all together. Imagine the disastrous weight gain that would have been. So whatever ends up happening today, it needs to be put into a positive perspective. Of course, it’s no surprise if my results suffer because of this weather. Although shocking to see that 77.8, it would have been a 78.5 with no workout.

I dropped to 77.5 after going to the bathroom. So this gives me some hope to lose weight today. But it’s not going to happen unless I sacrifice a lot by eating almost nothing the rest of the day. I’ll watch myself. But I am not going to starve myself because it just doesn’t seem to be a good lifestyle choice to starve.

I did rise to about 78.1 kg before bedtime. That was a little too high and risky. But after weighing in a little late in the morning (but before eating anything), I was 77.1 kg. So I just managed to squeak out a weight loss of .1 kg.

90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
120M and -.4 kg
90M and -.1 kg
total 5678 and -5.4 kg
averages of 73.74 min jogging and -.070 kg in 77 days

Solid Weight Loss And Continued Recovery Period On Day 108

Day 108

Starting Weight: 77.6 kg
Ending Weight: 77.2 kg
Result: lost .4 kg

This was a hard makeup day because of the small weight gain yesterday. I am not really upset about that. It was a one-hour run because it was so windy and cold. And there will be plenty of days with slight weight gain even when I run an hour. However, the key today was to lose a good amount of weight because I am just in the beginning stages of a the post-New Year’s recovery period.

To try to get things back in the right direction, I ran for 2 hours. And it was cold and windy again. But today I could not slack off for any reason. So off I went and ran in the cold and windy weather for 2 hours.

I started at 77.6 kg today and ate one smallish meal with no carbs. After a small snack, I then went and exercised. After going to the bathroom, I was down to 76.8 kg at 4:30 in the afternoon. This is a good spot. I still probably need one smallish meal and one snack. And that should set me up for good weight loss by the time of the weigh-in in the morning.

I rose a little more than expected, hitting approximately 78.1 by the time I finished eating for the night. Much of that weight gain, though, was water. Even still, this is a good mark to end for the night because it is only about .5 kg over this morning’s weigh-in, which is the day’s starting weight. So I am bound to lose some weight in this 24-hour cycle unless something strange happens. There are days when I lose only .4 kg or less overnight. But that is way below average.

Well, I had a good drop overnight, losing .9 kg, which is almost 2 pounds. This is a little better than average. And since I ran for 2 hours, that is not a surprise. My recovery period is back on track and is 1.0 kg in 3 days.

There is a little problem I have to deal with. It snowed last night, and the snow stuck. It’s also -6 degrees Celsius, which is 21 degrees Fahrenheit. It would be hard to run in such weather. However, I don’t know that there is a good alternative since I have no gym membership. Let me think about this for a while. Hopefully, the temperature will rise some in a few hours.

90M and -.3 kg
90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
120M and -.4 kg
total 5588 and -5.3 kg
averages of 73.53 min jogging and -.070 kg in 76 days

Slight Weight Gain Of .1 Kg On a Hungry Day

Day 107

Start Weight: 77.5 kg
Ending Weight: 77.6 kg
Overall Result: gained .1 kg

This is Day 107 of the Pentamize weight maintenance blog and the second day of my recovery period after New Year’s Day. I had a great start yesterday, losing .7 kg.

My normal approach would have been to run another 90 minutes today. However, by the time I got around to running, it was at night. I ran from 6:16 to 7:16 p.m. The reason it was only an hour is because it was extremely windy out there. I felt it was better to push through for an hour and then run 90 minutes on Day 108. Although it may slow my recovery or even cause a small weight gain today, that seemed to be worth the risk because it would have been really hard to endure that wind for 90 minutes. If it were windy all the time like that here, I would have no choice but to get used to it. But it was an unusually hard wind.

Even though I shortened the run from 90 to 60 minutes, I don’t feel bad because my philosophy is not at all based on being perfect or sticking to a rigid schedule. In fact, it’s far from that. What I have learned about myself when developing the Pentamize weight loss system is that I have to work a whole lot harder than many other people to lose weight. I work my butt off. But the could thing about the Pentamize tracking system is that at least you can learn what it takes to lose or maintain weight. So you don’t have to guess what it takes anymore.

The next step is just to put in the work to do it once you know what you are supposed to do. If you fall short one day, get back up the next day and make up for it. If you have a really bad day, go more than average until you make it up. For example, this recovery period that I am in now will likely take me more than a week. I need to get back to 75.0 kg before going on vacation on January 16 to the Philippines. So I have about 13 workouts left. I need to do this because I will certainly gain some weight over my vacation. Don’t worry about killing yourself to lose the weight back after a really bad day. Instead, you can increase your average exercise over several days. Besides that, you should never be too upset about gaining only 5 pounds or so. It’s when you are suddenly gaining 20 pounds that you may have a serious problem. Pentamize tracking can show you how to fix this kind of problem. The system is in my book, which can be purchased from the home page.

I weighed in at 78.8 kg before the run and 77.9 kg after the session. So I lost .9 kg as a result of the run. After going to the bathroom, I dropped to 77.8 kg.

If I ate nothing else the rest of the day, I would very easily lose weight. But I feel like I need a little more. I was planning on having 250 grams of yogurt and around 150 grams of meat. That is 400 grams, which would put me at about 78.2 kg. That would put me in the danger zone of possibly gaining weight today. So I am going to just eat the yogurt and nothing else. That will put me at about 78.0 to 78.1 kg. Although that’s still risky, I can’t starve. This is just a risk I will have to take.

Well, I still ate a little bit of meat, anyway. I just had to eat because I was legitimately hungry. Besides, that last meal was still only about half a pound. If I gain weight today, it’s just destiny.

My nominal gain of .1 kg was not so bad. I should be able to make that up tomorrow.

90M and -.3 kg
90M and -.3 kg
90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
60M and +.1 kg
total 5468 and -4.9 kg
averages of 72.91 min jogging and -.065 kg in 75 days

Gained .6 KG From New Year’s Day Cheating

Day 105

Starting Weight: 77.6 kg
Ending Weight: 78.2 kg
Result: Gained .6 kg

This was both a cheat day and a break day. However, it was really a fairly moderate cheat day. We brought some food back from the party, but not a huge amount.

I did eat a little too much today, so I expect to gain weight by morning. By the time I finished eating for the day, my weight was around 79.1 kg. This should put me somewhere in the 78 range.

After Christmas Day, I was 78.8 kg. So I will be pretty close to the same this time. I just had way too much beer on New Year’s Eve. That is probably what caused me to gain so much weight. At any rate, I was able to lose weight 5 days in a row after Christmas. I will not be quite as aggressive this time around because there will be no more cheat days for a while. Thus, I will just consistently work out watch my diet and try to get back down to the 75 range slowly but steadily. It might take a week or 10 days. And I am fine with that.

Some days, I will run 90 minutes. Other days, I may run only 60 or 75. However, I don’t plan on doing any 2-hour runs unless I feel it is necessary to make up for a bad day or two.

Today, I had some cereal (the sugary kind), some cake, and some rice, along with yogurt and some meat. The results were to be expected, and I added another .6 kg to the huge weight gain yesterday due to the party. However, today was not nearly as bad when you consider I did not exercise at all. This was both a cheat day and a break day. So keeping that in mind, it was not nearly as bad as yesterday’s disaster. Break days don’t go well for me. But they are far worse if I exercise no diet discipline at all. So while there is a lot of work to do to recover, I don’t feel too bad about this spot.

The worst thing coming up, though, is that I am going on vacation for 3 weeks in January and early February. This means I have to work hard and heavy the first 2 weeks in January to drop the weight back down to about 75.0. Otherwise, I will be in a total pickle by the end of that vacation. But this is nothing to get stressed over. I just have to keep in mind that the first 2 weeks in January can have maybe one break day only.

Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
broke even
+.5 kg
-.1 kg
+.2 kg
+.3 kg
+1.1 kg
+1.4 kg
+.6 kg
total +5.7 kg
average +.438 kg in 13 days

Lost .7 KG On First Recovery Day After New Years

Day 106

Starting Weight: 78.2 kg (beginning of recovery period)
Ending Weight: 77.5 kg
Result: lost .7 kg

Well, here we go again. I have another long recovery period after the cheating on New Year’s Eve and New Year’s Day. After running on the 31st for 2 hours and getting down to about 75.3 kg, I rose sharply to 78.2 kg by the end of New Year’s Day. That is one ugly increase of about 6 pounds. Ouch.

Anyway, I am used to cheating days really hurting me. This is exactly why I have discovered in my Pentamize tracking that both diet and exercise are mandatory components of my weight loss and maintenance. It just gets a little disappointing sometimes that I literally gain more than 5 pounds sometimes on a cheat day. It’s another one of those areas where life is just not fair. Someone like me has to work so hard to stay in just decent shape. Meanwhile, some people eat anything and have no problems. But this is par for the course in life. You do what you have to do if you really want to stay decently healthy. And this is one of my life goals now. So I won’t take “no” for an answer.

For Day 106 and the start of this post-New Year’s recovery period, I decided to run for 90 minutes. My body has been hitting it pretty hard on the jogging lately to recovery from these holiday cheat days. So while I added 2-hour runs recently, they are a bit too much for my liking. I actually prefer about 1 hour, but I still go 90 minutes when it seems necessary. And it’s definitely advisable during this recovery period. However, it’s okay to reduce to 1 hour on some days.

My weight was 77.4 kg after the run. This was surely over 1 kg of weight loss, but I didn’t track exactly what it was. Nonetheless, it had to have been good because today’s starting weight was 78.2, and I had 2 or 3 small meals before exercising.

After eating a post-workout meal and drinking some water, I rose to about 78.6 kg. This is good as long as I don’t eat anymore today. However, it is only 6 at night. So I may need a really small snack before going to bed. But if I maintain discipline the rest of the night, I will definitely lose some good weight by morning.

I did a pretty good job and only ate a little more. And my weight dropped to 77.5 kg by morning. This is a solid loss of .7 kg and a great start to this recovery period.

90M and -1.3 kg
90M and -.3 kg
90M and -.3 kg
90M and -.3 kg
120M and +1.6 kg (cheat day)
90M and -.7 kg
total 5408 and -5.0 kg
averages of 73.08 min jogging and -.068 kg in 74 days