Update After 16 Days On Snacks-Only Diet And 20 Days Including Off Days

Today’s update will go over 2 categories of statistical results. The first set consists of the first 16 days when I consciously stuck to the snacks-only diet. The second set is comprised of the same 16 days plus 4 additional days that did not follow the snacks-only diet. 2 of these were cheat days, and 2 were semi-cheat days. A semi-cheat day is one where I let myself go a little but still attempt to maintain a modicum of discipline.

The really great news is that I lost weight even when including the 4 off days. Also, among the 16 days of the snacks-only regimen, I only exercised twice. We are talking about someone (me) who has worked out almost every day for 2 years, with a good percentage of those days being 90-minute runs. This is a mammoth change from that perspective.

I did not do all those 90-minute sessions out of a desire to exercise that much. It was out of necessity, as my old diet would frequently see my weight increase 2.0 kg and sometimes even 2.5 or a little more. I’ll say the average was about 2.0 kg. (it varied depending on various short-term changes). Now, what is my typical weight increase in the first 16 days of testing the snacks-only diet? I did increase 1.9 on one day, but the typical max increase has averaged about 1.3 kg. That difference of about .7 kg is making a huge difference.

Note that a max increase of 1.3 is not the total increase. The total would be much higher than that. Weight goes up when you eat and back down again when you are not eating. Then, it goes up again when you eat and drifts back down before the next meal/snack. I focus on the max increase in an effort to stay as close to 0 as I can while still getting enough to eat. When I increase to a max of about 1.3 kg, that has been resulting in a slight average weight loss (see below for stats).

The approximate difference of .7 kg has not necessarily resulted in a net additional loss of .7 kg. It doesn’t really work that way. But before, it was odd to lose weight on a break day, and I gained weight on most of them. Now, I have totally reversed that and am at a net weight loss even with little exercise. This is the huge difference. I am maintaining and actually even losing a little even with almost no running (only 2 sessions in 17 days and also no running the other 4 days where I cheated or had a partial cheat day).

In 16 days, I have lost 2.0 kg, for an average of .125 kg per day. However, this average does go down to .05 kg per day for days with no exercise. The 2 days with exercise helped a lot, as I lost 1.3 kg of the total of 2.0 on just those 2 days. It should be noted, though, that the days right after these exercise days have not been good. I am tracking this to see if there is a negative effect the day after exercising. So far, I gained .5 kg on those days. But even deducting that from the 1.3 kg lost, it would still be a loss of .8 kg on those 4 days (2 exercise days and the 2 days after), for an average of .2 kg on those days.

I expect to lose some weight when exercising. That is the easy part to figure out. The real issue for me is whether I can get close to breakeven with no exercise. That has been a big success the first 14 days with no exercise.

I gained a lot of weight on the 4 bad days, which is why I was actually .1 kg over at the end of the 4 cheat/semi-cheat days (in the 2 days since then, I am back under the starting weight with 2 good days). But that only means I can’t be taking so many cheat days. 4 days like this in 3 weeks is obviously too much. I prefer to have only 1 or 2 cheat days per month. If I do that, I would be doing much better. But even with the 4 bad days over this period and only 2 days with exercise, I have lost .4 kg overall, reducing from 79.0 to 78.6 kg. With all these cheat days and almost no exercise (2 hours total), I am actually losing weight. The results are far better than anything I would have expected.

Today’s Weight-Loss Results Nicely Capture My Approach To Diet-Exercise Balance

Day 503

This is the day after my birthday, which turned out to be a partial cheat day. However, I did manage to gain only .2 kg, so the damage was not too bad. It was probably mostly due to the fact that I ate the bulk of a pizza and a coke at close to 9 at night. If I had eaten that earlier in the day, I might have actually broken even since there would have been more time to digest everything.

Today, I was just hoping to at least lose the minimum. I have either broken even or gained weight days in a row. At 3 or 4 days of not losing weight at all on any of those days, I do start to get concerned that something may be wrong, and that usually has something to do with my diet since my exercise activity is pretty consistent (jogging almost every time).

Lately, there has been an issue with my diet in that I have increased 2.0 kg or more several times. My Danger Zone mark is still 1.8 kg, so it’s not really a surprise that I have gained some weight the past few days. There isn’t much of a secret here as to what I need to do. To put it bluntly and clearly, I need to eat less. Today, I finally did that.

With only 1 or 2 small snacks left to go the rest of the day, I found myself in great position, having increased only from 78.5 to 79.5, or 1.0 kg. That is phenomenal, and I did not starve to do this. But I was just less hungry today. I don’t know why, but the same level of hunger just wasn’t there.

I ate one more small snack and increased about 1.5 kg on the day. That set me up nicely for a potential very big weight loss after the morning run.

Unfortunately, it was really cold in the morning, and the gauge was saying -8 degrees Celsius, which is 18 degrees Fahrenheit. That is pretty darn cold, so I thought about possibly not running. Add to that that my ankle is still hurting pretty good.

I waited a bit, went to the bathroom again, and was at 78.8. That was only .3 kg above the daily starting weight of 78.5. I could have ended it there with a weight gain, but that would have seemed like a big failure. With the cold weather and my ankle, 90 minutes of jogging did not seem like a good option.

The essence of probably almost any weight loss or maintenance plan is to get the right balance of diet and exercise. Today, my diet was excellent and put me in position to lose weight with exercise, but certainly not with no exercise at all. Looking at 78.8, I could see that approximately an hour of running would allow me to lose some weight. I opted for 70 minutes to try to lose just a little more.

The results were good, as expected. While I did lose only .7 kg during the session, that was still enough to get down to 78.1. That was a daily loss of .4 kg. This time, a very good diet result allowed me to cut 20 minutes off my max run of 90 minutes and still lose weight. Without Pentamize tracking, I would have just been guessing. With Pentamize tracking, I knew I could cut out 20 minutes of jogging and still lose weight. Diet-exercise balance is the key, but what allows me to do that is Pentamize tracking.

Results Through Day 63

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
Day 15 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 16 – 90 minutes – gained .6 kg – 76.8 to 77.2
Day 17 – 90 minutes – lost .2 kg – 77.2 to 77.0
Day 18 – 87 minutes – lost .1 kg – 77.0 to 76.9
Day 19 – 84 minutes – gained .1 kg – 76.9 to 77.0
Day 20 – 0 minutes – gained 1.7 kg – 77.0 to 78.7 (combined cheat day and break day)
Day 21 – 88 minutes – broke even – 78.7 to 78.7 (odd cheat where I actually broke even)
Day 22 – 90 minutes – gained .2 kg – 78.7 to 78.9 (partial cheat day)
Day 23 – 90 minutes – lost .6 kg – 78.9 to 78.3
Day 24 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 25 – 0 minutes – lost .2 kg – 78.5 to 78.3 (break day)
Day 26 – 90 minutes – lost .4 kg – 78.3 to 77.9
Day 27 – 0 minutes – gained 1.6 kg – 77.9 to 79.5 (cheat day and break day combined)
Days 28 and 29 combined – 0 minutes – gained .3 kg – 79.5 to 79.8 (one cheat day, one partial cheat day, and 2 break days)
Day 30 – 90 minutes – lost 1.3 kg – 79.8 to 78.5
Day 31 – 0 minutes – gained .3 kg – 78.5 to 78.8 (break day)
Day 32 – 89 minutes – lost .6 kg – 78.8 to 78.2
Day 33 – 90 minutes – broke even – 78.2 to 78.2
Day 34 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 35 – 90 minutes – gained .3 kg – 77.4 to 77.7
Day 36 – 90 minutes – lost .5 kg – 77.7 to 77.2
Day 37 – 80 minutes – gained .3 kg – 77.2 to 77.5
Day 38 – 90 minutes – gained .1 kg – 77.5 to 77.6
Day 39 – 90 minutes – lost .3 kg – 77.6 to 77.3
Day 40 – 90 minutes – lost .1 kg – 77.3 to 77.2
Day 41 – 90 minutes – gained .2 kg – 77.2 to 77.4
Day 42 – 60 minutes – gained .3 kg – 77.4 to 77.7
Day 43 – 87 minutes – lost .3 kg – 77.7 to 77.4
Day 44 – 90 minutes – gained .8 kg – 77.4 to 78.2
Day 45 – 90 minutes – lost .8 kg – 78.2 to 77.4
Day 46 – 50 minutes – gained .3 kg – 77.4 to 77.7
Day 47 – 86 minutes – lost .5 kg – 77.7 to 77.2
Day 48 – 90 minutes – lost .6 kg – 77.2 to 76.6
Day 49 – 86 minutes – gained .1 kg – 76.6 to 76.7
Day 50 – 89 minutes – gained .3 kg – 76.7 to 77.0
Day 51 – 90 minutes – broke even – 77.0 to 77.0
Day 52 – 90 minutes – broke even – 77.0 to 77.0
Day 53 – 70 minutes – gained .2 kg – 77.0 to 77.2
Day 54 – 90 minutes – lost .3 kg – 77.2 to 76.9
Day 55 – 90 minutes – gained .7 kg – 76.9 to 77.6
Day 56 – 90 minutes – gained .1 kg – 77.6 to 77.7
Day 57 – 90 minutes – gained .3 kg – 77.7 to 78.0
Day 58 – 60 minutes – lost .1 kg – 78.0 to 77.9
Day 59 – 90 minutes – broke even – 77.9 to 77.9
Day 60 – 86 minutes – broke even – 77.9 to 77.9
Day 61 – 45 minutes – gained .4 kg – 77.9 to 78.3
Day 62 – 90 minutes – gained .2 kg – 78.3 to 78.5
Day 63 – 70 minutes – lost .4 kg 78.5 to 78.1
gained 1.3 kg (5 cheat days, 3 partial cheat days, and 6 break days)
minutes saved from max of 90 – 991
4855 minutes total
average run time – 77 minutes

Post By Email Testing

Jetpack’s Post By Email is a really handy feature. But the main problem I am having with it is that I try to compose an email in Rich Text that includes some HTML with text and image links, but the links only appear in blue. The image is not visible. I can’t figure out how to get the image to actually show up as an image and the hyperlinks to appear as hyperlinks. Instead, they just show up as blue cllickable links, with the HTML appearing as plain text. This won’t work for publishing to actual human beings.

I am trying a partial workaround with this email. I will attach the image using Gmail’s attachment feature, but the problem with this is that I need to use some specific HTML links. Changing that HTML is against the program’s rules, so this can’t be done unless your only real purpose is to show an image that is not clickable.

I am sending this by email and will see if the cookie shows up in the WordPress post and in the Facebook post.

The second part of this test is to use the Gmail Insert link feature to see if it appears as a clickable hyperlink in WordPress and Facebook. The link is below.

Sample Hyperlink

Peace Onesie

This is from our peace collection. I am a Zazzle affiliate.

This is from our peace symbol collection. This one is in the Arabic language, but you can choose any language from the collection that you want. We have over 100 languages in this collection. I am a Zazzle affiliate.

Day 454 – Somehow Broke Even When Drinking Coke

Day 454

There are days when you are going to break even (or possibly even lose a little weight) despite making some mistakes. The thing I did today was drink one of those smaller bottled cokes. I am talking about the smaller ones that you get in the fridge near the checkout counter in stores. Without that coke, it’s possible that I would have lost weight today. Nonetheless, losing a little discipline and still managing to break even gives me hope. It actually feels like a positive day in that respect.

I started today at 76.8, which is the exact starting point for my 100-day test. That means I am right back to breakeven at the end of this day.

At 6:30 in the evening, I had gotten up to 78.6 kg. This was enough to put me close to the 2.0 kg Danger Zone. For those who have not read my other blog posts, the Danger Zone is the point at which you determine through Pentamize tracking that you should not surpass in terms of daily weight gain. 76.8 to 78.6 is a 1.8 kg increase. This is getting really close to that 2.0 mark, which puts me in danger of gaining weight. The Danger Zone is a guideline only. It is possible to go below it and gain weight, and it’s possible to go over it and somehow still lose a little. But you wouldn’t want to be risking that every day.

Even when reaching 1.8 kg, I was still a little hungry. And I was still sipping on that coke. However, I was able to eat a small snack and keep further food intake to a minimum. Thus, my weight at bedtime was 1.6 kg over for the day, or 78.4 kg. In this spot, it would be nice to drop a lot of weight overnight. Otherwise, I am going to be cutting it pretty close even with a 90-minute run. Unfortunately, results were not so good today overnight. I lost about .6 kg only and was down to 77.8 after getting up and using the bathroom.

At that point, I could still break even if losing 1.0 kg during my 90-minute run. When in full weight loss mode, this would have been child’s play, as I was averaging close to 1.5 kg for a 90-minute run. But that average dropped after losing most of my excess weight and seems to be dropping even more in the recent cold weather. Today, I managed to lose exactly 1.0 kg from the run, and that put me at 76.8 and the breakeven point both today and for the 100-day test overall.

Once again, my problem is not maintaining weight because I am even when I have a cheat day. Recovery from cheat days has always been successful across what is now 454 days of weight maintenance. The problem is that I have to work out so much to maintain. Maybe there is no substitute for hard work (not including surgery, which is not something most people would want to risk). I just don’t know why it has to be this hard. Yes, today I drank a coke, which didn’t help me. But even on days when I maintain better discipline, I am often having to run 90 minutes to break even.

Results Through Day 14:

Day 1 – 90 minutes – lost .2 kg – 76.8 to 76.6
Day 2 – 70 minutes – gained .2 kg – 76.6 to 76.8
Day 3 – 64 minutes – gained .2 kg – 76.8 to 77.0
Day 4 – 89 minutes – lost .2 kg – 77.0 to 76.8
Day 5 – 75 minutes – gained .3 kg – 76.8 to 77.1
Day 6 – 90 minutes – gained .5 kg – 77.1 to 77.6
Day 7 – 90 minutes – lost .9 kg – 77.6 to 76.7
Day 8 – 90 minutes – gained 1.5 kg – 76.7 to 78.2 (cheat day)
Day 9 – 90 minutes – lost .1 kg – 78.2 to 78.1
Day 10 – 90 minutes – lost .7 kg – 78.1 to 77.4
Day 11 – 90 minutes – gained .2 kg – 77.4 to 77.6
Day 12 – 90 minutes – lost .4 kg – 77.6 to 77.2
Day 13 – 90 minutes – lost .4 kg – 77.2 to 76.8
Day 14 – 90 minutes – broke even – 76.8 to 76.8
breakeven overall (one cheat day and no break days)
minutes saved from max of 90 – 62
1198 minutes total
average run time – about 86 minutes