This blog entry is for Days 11 and 12 of my Pentamize maintenance mode. I will talk a little about diet tracking today and give the weight-loss results over these 2 days, which both included a nonstop running session.
Most weight-loss systems rely on your body weight plus food calories. This is not how my Pentamize system works. Instead, I focus almost exclusively on changes in body weight. The weight of the food is relevant here. But you don’t actually have to get out a kitchen scale and weigh your food. Only a bathroom scale is needed to use the Pentamize system. But it must go to a tenth of a pound or kilogram. So the old style of scale that is not digital will not work very well for Pentamize weight tracking. A digital scale is much better for this weight-loss endeavor.
A major component of whether you gain or lose weight is how much food you eat. We all know this. But not everyone knows how to track your diet. While you could count calories, it is a time-consuming affair. And the other problem is the USDA’s guidelines on how many calories you are supposed to eat per day are extremely rough estimates. In my book, I will tell you how much I ate and compare that to how much the guidelines tell me to eat in terms of calories.
To put it mildly, there is absolutely no way I would have lost over 10 pounds a month if following the USDA calorie diet guidelines. Frankly speaking, the USDA should be ashamed for putting out guidelines without explaining how you are supposed to use the guidelines only as a starting point to individualize your diet choices. I will show you in Pentamize how to individualize. Suffice it to say that you don’t have to count calories unless you want to. And if you do, the USDA guidelines are nothing but a reasonable starting point for a system like Pentamize tracking.
There is another government agency that has a calculator you can use that is supposed to tell you how much you can eat over a certain period of time based on the weight you want to lose. This is another practically worthless tool because it doesn’t take into consideration the weight at which your body tells you that you have lost enough weight already. I don’t mean a plateau where you are still overweight. What I mean is everyone has a natural weight where even a good combination of diet and exercise is not going to result in more weight loss. I did my full weight-loss mode at the age of 46. And I just pretty much stopped losing weight at around 164 to 165 pounds. And since the BMI normal-range maximum is 159 pounds for me, that appears to be a reasonable stopping point.
What I am saying is that counting calories has its limitations. And these tools and charts that you find online just aren’t going to give you the answer as to exactly how to track your diet and food choices when trying to find a good rate of weight loss.
Pentamize instructs you how to track the food by overall weight. If you find that you are eating too much in terms of weight, then you need to look at what you are eating. If you are eating a lot of junk food, for example, the problem is that you can eat a lot of it sometimes and still feel hungry. But if you are already eating healthy food, it could be that you are just simply eating too much. At that point, you are going to have to make some kind of change. Tracking will give you the answer if you learn how to use it effectively.
On Day 11, I gained .1 kg after running for 60 minutes. It seems I did overeat today, based on the kind of tracking you learn in my book. But to make matters worse, I only dropped .7 kg during the run, which is less than average. My average for one hour of running is around 1 kg. But I did lose a lot of weight while sleeping. So I was 74.9 kg in the morning, which was .1 kg over the previous day’s mark of 74.8 kg.
Here were my running averages for nonstop jogging after Day 11:
avg. 57 min jogging and -.07 kg in 9 days
On Day 12, I had much better results. This was partly because I went out and ran for 75 minutes. My weight was 74.6, down .3 kg from Day 11’s final weight of 74.9 kg.
I did eat quite a bit again on this day. And I’ll probably have to start tracking more closely because I sense that I am in danger of slipping into overeating. I know this because I have extremely detailed tracking and do it every day. This is how I lost the weight and how I continue to maintain after having reached the end of full mode. And here were the running averages on jogging sessions after including Day 12:
avg. 58.8 min jogging and -.09 kg in 10 days
Click here to see all of the maintenance-mode running averages.