The Difference Between Breakeven Point And Danger Zone

Day 425

I was somewhat alarmed today after the first meal and drinking fluids to rehydrate from the run. From a run finish of 78.1 kg, I rose back up to 79.6. I had a decent-sized breakfast, but it wasn’t anything huge. However, this includes drinking water, tea, and coffee. So a large percentage of this fast weight gain is probably due to that. I only went to the bathroom once before weighing in at 79.6. My starting weight today (before the run) was 79.1 kg.

Today, the recommended max weight is 79.9. And that is the maximum just to expect to break even (at least if that is my weight at bedtime). So I could be in some trouble today, but it’s far too early to say what is going to happen here because I could drop a lot as my body uses the fluids that I drank after exercising.

Strangely enough, my weight appeared to be stuck in place. I was still about 79.7 a couple of hours later. Sometimes, it is possible to go 3 or 4 hours and hardly lose any weight even though the average for me appears to be a little under .1 kg per hour during non-exercise time. However, I also need to go to the bathroom and will check after that. It may suddenly drop me quite a bit. But unless things turn around quickly, I am in trouble today because I will have to eat another small meal soon. I don’t like going 4 or 5 hours without eating anything at all. This seems to cause me to get too hungry and sometimes overeat.

After hitting the head, I dropped to 79.4. This still seems like it’s too much. It is imperative in this situation to eat small meals. It’s the only way to definitely avoid accidentally going over the daily breakeven point of 79.9.

For my second meal, I had some broccoli and a pretty small amount of meatballs. After eating that and going to the bathroom, my weight was back up to about 79.7. That was a successful small meal. Unfortunately, vegetables don’t seem to fill me up. So I may get hungry again too soon. Nonetheless, I am currently slight below the breakeven point of 79.9. Recall, however, that I am trying to be well below this at bedtime since I am in a recovery period.

This is just turning into a weird day. It seems that water is staying in my system, and I was up to 79.9 before the last meal. It seems destiny is not on my side today.

The final meal put me up to about 80.3 kg. That is far worse than yesterday’s max, which was 79.9. However, that was at 9 at night. So there is some hope still of at least breaking even today. But it’s not looking good at the moment. The only other possible thing I have left other than starving would be to do an extra session right before the final weigh-in. I mean something like a 30-minute run or whatever is necessary. I am not inclined to do that in the morning. But if I were .3 or more over, I might be forced to do it.

The whole day was weird, but I ended up weighing 79.2 kg in the end. So I did drop about 1.1 kg overnight, and that resulted in the minimum weight gain of .1 kg. If the day was that bad and still resulted in only a .1 kg gain, then I am pretty happy. I know that the average day with a 90-minute run is fine. My body was just doing some weird stuff today.

I am going to discuss the difference between this current schedule’s breakeven point and the Danger Zone, which is what I was using under the system that I just quit using. Depending on how you define them, they are more or less the same thing. But these two concepts are expressed differently, and which one you use is going to depend on your schedule.

The breakeven point changes every day, so it’s not a specific number. Let’s say you are 85 kg when you wake up and do a final weigh-in for that daily period. The breakeven point is a weight above that that you don’t want to surpass at any point during the day, or at least don’t want to be above that point at bedtime. How you arrive at the breakeven point is to do Pentamize tracking for several days by weighing yourself before you go to bed and when you do your final weigh-in after waking up. Mine varies, but I am currently at about .8 kg of weight loss for this period. And the .8 is what I am sticking to for now as the amount to increase over the day’s starting weight to determine the breakeven point.

Starting Weight: 85.0 kg
Amount Typically Lost While Sleeping: .8 kg
Breakeven Point: 85.8 kg

You generally need to stay below the breakeven point on average to lose weight. Hitting that every day would cause you to pretty much break even, which is fine if you have already reached your goal and are only trying to do weight maintenance. However, if you typically have a small or large weight problem, there are probably going to be times where you gain weight and need to lose a little (what I call a “recovery period).

The Danger Zone applies when you do your daily final weigh-ins after both working out and sleeping. In this case, you can determine the approximate amount that you can increase during the day so that your sleep time and exercise will be enough at the end of the period to break even. Unlike the breakeven point, which changes every day, the Danger Zone is the same every single day, except that you may need to modify it over time if your diet or exercise routine changes (or your metabolism or other body changes require you to increase or decrease the Danger Zone maximum daily weight.

To figure your Danger Zone max daily weight increase, you need to do Pentamize tracking for several days. Let’s stick with the 85.0 kg starting weight. In this case, I have determined that 2.0 kg is good if doing faster 60-minute runs. This is for me, but your numbers may be quite different. In my case, though, they would look like this:

Starting Weight: 85.0 kg
Danger Zone max weight: 2.0 kg
Breakeven Point: 87.0 kg

As you can see, the Danger Zone and breakeven point can be calculated and used for tracking at the same time. We are really talking about the same thing, but they are just expressed differently. You can even give them any name you want since these are names I made up when creating the Pentamize system and writing this blog.

Personally, I have determined that the schedule using the Danger Zone is not to my liking. I prefer to be able to exercise when I want to, depending on the day’s general schedule and other considerations. So to do this, I weigh in first thing in the morning and then work out when my schedule permits during the daytime or even at night. It’s way too cold here right now to run at night. But when it gets warmer, I might decide to do that. However, even that is not really preferred when doing final weigh-ins in the morning because running makes you hungry. If you run at night shortly before sleeping, I have found that you get hungry and eat something right before sleeping. This is not good in my opinion because it carries a higher risk of being overweight in the morning.

Lost .3 KG Despite Poor Exercise Result

Day 424

The difference between the current tracking schedule that I started yesterday and the old one is that my final weigh-in is the first thing in the morning. That final weigh-in is also the starting weight for the next day. Today, that is 79.4 kg, which was down from 79.8 the day before. Thus, I lost .4 kg on the first day of this new Pentamize tracking system.

Note: This is not actually an old schedule or system. I have followed this schedule before, but it has been a while because I like to try new things and see if I can improve even more. For now, I am going to stick with doing daily final weigh-ins at 8 in the morning. This schedule is pretty much what I did when cutting my weight from about 106kg to 75 kg, or about 68 pounds. It might be the best system. I am going to return to it now and see how things go. The first day was solid, though.

I had a really disappointing weight loss from running this morning. I checked multiple times, and it said 78.6 kg. That is a very low .8 kg loss during a 90-minute run, down from the start of 79.4. Geez, that is about the lowest I have ever recorded. If I recall correctly, there was one day that was only .7. However, it started raining pretty hard this morning, and that, along with some strong winds, slowed me down some. That may have been the reason for the .8. Nonetheless, it made for a pretty poor start to the day.

The absolute max that I should be today is about 80.2. That is the approximate breakeven point. However, it’s vital to always stress that 80.2 should be the absolute maximum because that is just an estimate for breaking even, not actually losing weight. If you are just in weight maintenance mode and not trying to lose anymore, then 80.2 would be fine on a day like this. But I am trying to recover down to 77, so staying below that mark is important. Note that the 80.2 is derived from adding .8 to 79.4, with .8 being a rough estimate of how much I lose overnight. If I go over 80.2, there is a high risk of gaining weight on the day.

If I only go a little over the breakeven point but finish eating several hours before bedtime, my weight might slowly drift down to that weight by bedtime. However, this is highly risky and not advisable. It’s best to note that breakeven point and try not to go over it at any time during the day. I know it is not possible for many people to do that every day, but the goal is to try to stay at or below that each day. Bad days happen, but you’ll have to work even harder to recover if you let these bad days happen often or, worse yet, take a lot of cheat days.

After the first meal and plenty of fluids after exercise, I was up to 79.4 kg, which was the starting point. It’s about 12:30 in the afternoon. That seems like about as good of a start as I could expect. It includes water, coffee, tea, and some food.

I had some strawberry smoothies but attempted to keep it to a small portion. After having those, I went to the bathroom a little later and had risen to 79.7 kg. This is still pretty good so far. My max weight was 80.3 yesterday. However, it was 80.3 at about 9 at night, after I ate something I should not have. If I watch my weight and also avoid eating late, then I should be in good position today.

I was able to get down to 79.5 before having a pizza. That put me at around 79.9 kg. Then, after dropping a smidgen, I had a final snack that put me at around 79.9 again. This is only about .5 kg above the day’s starting weight of 79.4.

At 9, I literally had only a couple of bites to eat. My weight was still 79.9 at that time. It’s only .1 kg more than where I was trying to finish. I figured finishing at 79.8 would give me a chance to drop to 79.0, for an additional .4 kg. That would be the same weight loss as yesterday. It’s impossible to say now exactly what it will be. But it will be below 79.4. So I have almost guaranteed another good weight loss on this second day of the new schedule. And I have managed this even while eating a pizza.

I woke up at 4 in the morning, which is annoying because that is way too early. Nonetheless, I was already down to about 79.3 kg. That was a small weight loss already with about 4 more hours to go before the final daily weigh-in. However, the rate of weight loss slowed down after that. I was not able to get back to sleep and lost only .2 more kilograms by weigh-in time. That was still a good loss of .3 kg on the day, and that was achieved despite a very poor exercise loss of only .8 kg for a 90-minute session. I was going for .4, but any time you can lose .3 is still a big daily success.
I am ready to continue with this same progress, although not with much excitement when 90-minute sessions are involved. That is something I have never learned to enjoy, but it’s part of the sacrifice necessary to keep the weight off (especially in recovery periods). I still need to lose 2.1 kg to complete this recovery and start my 100-day test. The .7 kg of loss in the first 2 days is a solid start, though.

Minimal Weight Gain After Getting Into Danger Zone Today

Day 416

Yesterday was the most gratifying day yet of my slow 60-minute running sessions experiment. For the first time in a while, I was back to being under the starting point of 77.1. I got down to 77.0 after having a huge day with a weight loss of .5 kg. Thus, I have lost .1 kg over this testing period. The fact that the period includes a cheat day is the icing on the cake. I didn’t anticipate being able to recover at all. Yet, it was pretty much smooth sailing to get from 78.8 to 72.2 after that cheat day.

It’s important to keep a few things in mind when analyzing the results of this test. First, I am in maintenance mode because I have lost most of the weight that I expected to lose. In full weight loss mode and with 20 or more pounds still to lose, I would expect the results to be even better than what they have been. But since I have lost most of my excess weight already (75.0 is the target weight but is hard to reach), mere weight maintenance is the goal. And I am achieving that.

The second thing to remember is that it’s still a little too early to start drawing conclusions on the results. Yesterday was the 15th day, though. That is getting close to my general guideline of testing at least 20 days. In this case, however, I have decided to do a full 30 days of testing. So at the halfway point, I have achieved weight maintenance even with one cheat day and full recovery from that cheating.

Today saw a pretty large increase of 1.3 kg from the first meal. However, that included more water than I consumed yesterday. This might still work out fine over the next 3 hours or so. If that water is out of the body by then, I may still be able to stay below the Danger Zone today. However, I have no real expectations of staying at or below 1.6 kg, which was yesterday’s max. That is typically hard to do, although I have managed to stay at 1.7 on many days during this period. Today may be more difficult, though, because of yesterday’s large weight loss of .5 kg. If I were to just break even today, it would seem to be a win to me.

As planned, I was able to drop back down to 78.0 over 2 to 3 hours. This allowed me room to eat what needed to be eaten for enough energy to get through the day. It was looking pretty iffy but is looking a lot better now.

Today is turning into a roller coaster. I was up to 78.7 unexpectedly and then back down to 78.5. Then, I decided there was no choice but to have one more meal. I was too hungry to get through the rest of the night.

My last meal was a little too big, and I rose to a max of 2.1 kg, which was 79.1. This just wasn’t the right time to stay out of the Danger Zone, probably because I lost so much yesterday. A loss of .5 on a slow one-hour run day is not common, so a negative bounceback effect is possible. I also drank more water today than yesterday.

The hope now is to just break even or not lose too much, as it would be very difficult to lose weight with these numbers. However, I must get used to this if I want to do slow runs forever. It’s not going to be intense enough to break even almost every day. The numbers are destined to go back and forth. But looking at the first 15 days, there is great promise of making this my primare exercise routine instead of the dreaded 90-minute sessions. If I want to get back down to 75, that may not be possible with this routine. But if I am happy hovering around the 76 and low 77 range, there is hope.

After waking up and finishing in the bathroom, I was 78.1 kg. That was a good drop from last night’s 79.1. It’s still going to be tough to break even. But this was a good start.

My results from jogging were a typical loss of about .6 kg. That put me at around 77.5 kg, or .5 over today’s beginning weight of 77.0. With 3 or so hours to go, it looks like I may gain a little weight this time. But as long as it’s only about .2 kg, that’s not so bad coming off a really great day with a loss of .5 kg. Plus, I did go into the Danger Zone today. So there wasn’t much I could do to avoid this after I let that happen.

At 10:30 in the morning, I was down to 77.4. The natural weight loss continued, and I was down another .1 at 11:30. So my weight was 77.3 at that time.

I might weigh in about an hour early. However, at 11:30, with 2 hours to go, I was still up .3 kg. That’s giving back too much of yesterday’s great loss of .5. Thus, I feel it is good to wait at least on hour and perhaps weigh in one hour early. If I am .2 kg up at that time, I might call it a day and just try to do better for Day 417.

I went to the bathroom again and actually got down to 77.1 kg at 12:30 p.m. This actually gave me a chance to break even on the day, so it supplied me with the motivation to wait one more hour and see if I can actually break even.

After that last weigh-in, I was stuck. So I ended the day at 77.1, for the minimum weight gain of .1 kg. So for this 16th day of the current test, I am at the exact breakeven point of 77.1 since that was the starting weight on the first day. Increasing weight by 2.1 kg today and still gaining only .1 kg is better than I was expecting. But it doesn’t change anything because the 2.0 kg Danger Zone still appears to be just right.

Total 60-Minute Days: 50
Result: lost .3 kg (77.4 to 77.1)

Total Hard Runs: 34
Result: lost .3 kg (77.4 to 77.1 kg)
includes one break day, one cheat day, and one semi-cheat day

Total Slow Runs: 16
Results Starting At 77.1 kg
Result: even (still 77.1)

15th Day Of Slow Runs Produces Big Weight Loss Of .5 KG

Day 415

Today started out about as well as could ever be expected. After my first full meal and drinking some fluids after the run, I had only jumped .9 kg, to 78.4. It just can’t get much better than that when actually eating and feeling satisfied from the first meal. Of course, starving would be less, but that’s not an option.

After the second meal, I was still only 1.3 kg over today’s starting weight. At that point, I felt that one more meal would probably be enough food for the rest of the day.

That third meal had me up to about 79.1, or 1.6 kg over the 77.5 starting weight. I did actually eat one more small snack, but that still had me at only about 79.1 because of going to the bathroom before that final snack of the day. So my max today was about 1.6 kg over. This amount almost always results in weight loss when doing a slow 60-minute run. I am happy with sticking with a slow session today because I am still testing these sessions. As of yesterday, I was .4 kg above since this test started when my weight was 77.1 kg. So I will probably be very close to breakeven again for slow one-hour runs by day’s end. The greatest part about that is this weight maintenance occurred despite having one cheat day

I seem to be peeing more today than usual. This looks promising for losing some weight today, along with the fact that I maxed out at only 1.6 kg, which was 79.1 kg. Compare that to yesterday’s max of 79.5, and this is looking pretty good. There is really nothing else I can do, but I will say the probable difference today.

I woke up a bit early and waited until 7:30 in the morning to measure my overnight weight loss. After going to the bathroom twice, I was 78.1 kg, for a 1.0 kg loss in about 12 hours. 78.1 is .3 kg better than yesterday at close to the same time. And since I broke even yesterday, losing weight today is nearly a certainty. I have another 4 to 5 hours before my official weigh-in. So there is some chance here of losing .4 kg or even more. I can’t say exactly, but it’s definitely going to be a loss since I am only .6 kg at this point. There is no way that can’t be a weight loss since I will lose that much from the run only.

Over the next 4 1/2 to 5 hours before running, I had a glorious natural weight loss of .6 kg. So I was actually at the breakeven point today even before running. Although it is raining continuously outside, I cannot spoil this opportunity for a huge day. All I need to get back to breakeven on slow 60-minute days is a loss of .4 kg. And even the worst 60-minute runs have produced at least .5 kg of weight loss. There is a stadium near my place that I run under sometimes when it rains. I’ll run under that as long as it’s still raining. But I can’t miss this golden opportunity to break even.

I ended with a nice weight loss of .5 kg today, dropping to 77.0 after running and going to the bathroom. While I didn’t lose much from the run this time, the overall 24-hour period saw great diet control and steady natural weight loss in addition to my exercise session. Better yet, I have now actually lost .1 kg with the slow 60-minute runs, and that includes a cheat day.

Broke Even With a Slow Run When Hitting 2.0 KG Danger Zone

Day 414

Overall, I got off to a good start today after a hiccup yesterday. I gained .3 kg yesterday when reaching the 2.0 Danger Zone. However, a good bit of that was water. So it does not seem that I made a lot of diet mistakes. Since I had lost weight 5 days in a row before that, I am chalking that result up to probable water retention.

At 4:45 in the afternoon, I was only at 78.7 kg, which was 1.2 kg above the starting weight of 77.5. That is a very manageable position when considering I have probably 2 more smallish meals to go. They certainly can’t be big meals. Otherwise, I would certainly go over the 2.0 kg increase that I have determined is a big mistake when maintaining a regimen of slow 60-minute jogs.

Running for an hour even at a slow pace may seem like a lot and may even be a lot of exercise for some people. It’s not much for me, as exercise is an indispensable part of my weight maintenance plan. Now that it is getting cold again here in Denmark, I am noticing only a .6 or .7 kg weight loss when doing one of these runs. That makes maintaining proper diet control even more important since I can’t usually recover from any big mistakes with a slow one-hour run.

Around 5:30, I had a medium-sized pizza that was about .35 kg. After going to the bathroom, my weight was back down to about 78.9 kg, which is a 1.4 kg increase. So it looked like a good time to have a little yogurt as my last meal of the night. I will also have a very small amount of meat (about .1 kg at most). This last meal should keep me well below the 2.0 kg Danger Zone.

I may have messed up here. I did eat the yogurt and a little meat. But I also ate a fairly small chocolate muffin that somebody brought home. That was not planned, but it was still my weak moment that caused me to eat it. That muffin was really not necessary. In times like this, I realize that doing nothing but slow 60-minute runs is an iffy proposition. When I mess up like tonight, there may be times when I have to run longer or harder. I just can’t be perfect on diet, so some harder work on exercise may be necessary to maintain my weight at the desired level.

I checked and found out that my weight was at the 2.0 kg Danger Zone, or 79.5 kg in this case. So while I did foul up a little, it wasn’t too terribly bad. However, I am likely at some risk of gaining a little weight today. My discipline has gone off the rails the past couple of days compared to the recovery period. Maybe I was more psychologically motivated because of the focus on recovering.

My overnight weight loss was decent this time and possibly enough to allow me to lose a little weight this daily period. I woke up and was 78.4 kg, which was a drop of 1.1 kg in about 12 hours, including sleep time. 78.4 is .9 kg above 77.5, which is the starting weight for today. Since I have about 5 hours until my official weigh-in, which includes my exercise session, then this is looking pretty good unless natural weight loss stalls like it does from time to time. But I am probably looking at a weight loss of about .2 kg. This is only an estimate. We’ll see how close it is in reality.

By 11:30 in the morning, I had gotten down to 78.1. This is fairly close to the drop of around .1 kg per hour. I am about to run soon and am exactly .6 kg above the starting weight. Since that is just about what I have been losing during the slow runs, it looks like I will at least break even today or lose weight. Gaining weight is highly doubtful. If I can lose a little weight today, it will show that reaching 2.0 kg and doing a slow one-hour run can still produce a small weight loss. However, if in recovery mode, such as after the recent cheat day, staying well below 2.0 is better because the average daily result when increasing by 2.0 kg during the day is probably closer to breakeven than actually losing weight. I’d say averaging a 1.8 or 1.9 increase is about the max if I am trying to actually lose weight with slow 60-minute sessions. 2.0 is very risky but might work as an average if the goal is to merely break even.

As with the past few days, I lost .6 kg from the run and did not reduce any after that. So I broke even today, finishing at 77.5 kg. All in all, that’s actually a promising result. I rose to the Danger Zone and still managed to break even with a slow run.