Gained Exactly 1.0 Kg On Cheat Day

Day 378

My wife was having some friends over for lunch. And this is usually when I decide to take a cheat day. So that’s what today turned out to be, and the results were expectedly pretty bad. I gained 1.0 kg despite having a one-hour running session.

Despite gaining weight here, I am still happy because of my new-found ability to either lose weight or at least maintain with 60-minute runs. And these are not high-intensity runs, which is very important for me because I just don’t have the joint health (knees and ankles), lungs, or frankly even the desire to keep up a schedule of high-intensity running. So it must be medium intensity.

Because this was a cheat day, there was no way to stay close to my new guideline of 2.0 kg for daytime weight gain. I actually went up about 3.4 kg this time. That was due to an increase from 76.0 to 79.4. While substantial, I have gained a heck of a lot more than that on some cheat day. So 3.4, which is about 7 pounds, is not as bad as it sounds if you have not ever actually weighed yourself throughout an individual day. This includes drinks, which can greatly increase your weight in just a matter of hours. I actually recently gained 9 pounds in the middle of one day on a cheat day.

A lot of weight you gain from pigging out is just going to fall off overnight while you sleep, although results obviously vary. In this case, my weight went down to about 77.8 kg before starting my run. So it had dropped 1.6 of the 3.4 kg overnight plus a little extra time before running.

A cheat day plus a break day can be really bad and is obviously not recommended. In this case, I ran and lost about .8 kg during that session. So that dropped me to 77.0, which was also my final weight for the day. So what was a max increase of 3.4 got reduced to 1.0, or a little more than 2 pounds. So while the max was a substantial 7 pounds, you can see that sleep plus exercise can lower that dramatically in the same 24-hour period. In this case, the 7 pounds became 2 pounds, meaning I lost 5 pounds from sleeping and exercise. With no exercise, it still would have been a loss of close to 3.5 pounds. The extra lost from exercise, though, is very helpful in reducing the time needed to recover from a cheat day. That is why it is so good to at least exercise if you are going to have a cheat day. If you don’t, that could end adding several days to your recovery period, depending on the situation.

As has happened a lot lately, it seems like it’s going to be pretty difficult to stay really close to 75.0 on a regular basis. I get down there and then have to take a break or something. Then, it’s back to recovery. But for now, I am going to stick with 60-minute workouts after one break day. Normally, I don’t take a break day after a cheat day. But something was telling me I needed it. You can read more about that in tomorrow’s blog post, which is Day 379.

Final Result Today:

77.0 kg and gained 1.0 kg from a start of 76.0

Second Partial Cheat Day Results In a Little More Weight Gain

Day 325

In yesterday’s blog, I talked about how I actually gained 9 pounds at a party. That sounds alarming. But after sleeping and also running for 90 minutes, that amount dropped to about 2.2 pounds, or exactly 1.0 kg. This kind of wild swing can occur when your weight increases by a large amount in a short period of time. If a lot of the weight is water, then it will come down really fast and may completely leave your body overnight or over 48 hours or at least a short period of time. But if a lot of it is food, then you may end up having to work hard to lose it all. In yesterday’s case, the extra 1.0 kg even after working out shows that I have some work cut out for me to lose that. But at least it’s not 9 pounds.

Today, we still had food left from the party and had some of the coke left over. So this ended up being the second partial cheat day in a row. In fact, my weight rose right back up to the 82 range again. I went to bed at about 82.2 kg.

Note: Although I rose to a similar max weight today, that does not mean I cheated as much. Yesterday, I started at 78.1 kg. But today, my starting weight was 79.1 kg. So the amount consumed, including food and all fluids, was about 1 kg less than yesterday. This means I didn’t cheat as much. However, unless I lose a large amount of weight overnight, I will still be at risk of gaining some weight even by the end of the morning running session. This is not the end of the world. Increasing by 3 kg during the day is very risky. I try to stay below 3 kg, and that includes any amount from water. Once I pass about 3.0 kg, I am in serious risk of gaining weight on the day even if working out for 90 minutes. Be aware that this 3.0 kg figure could be different for you since people have varying metabolism efficiency and other biological factors.

After going to bed early and sleeping for roughly 5 hours, I was 81.5 kg. That was a fairly fast drop of .7 kg. Hopefully, that number will continue to go down. I was not able to get back to sleep and finally just got out of bed at about 2:30 and decided to get online and do some surfing and a little work. More sleep would probably be better for losing even more weight. But I will hopefully continue to drop until it’s time for my run, which will be early today. I need to run at about 7 in the morning and will probably go ahead and do 90 minutes again.

I was able to finally get back to sleep after dropping to about 80.9 at roughly 4:30 in the morning, and then woke up at 7:30 at 80.6 kg. This was actually a much better drop overnight than last night, where I was still 80.8 or so at 11 in the morning.

Although the overnight drop was better today, the run result was not as good. I ran for 80 minutes, and the last 25 minutes or so were hard, with a finishing heart rate of about 156. Yet, the scale said that I lost only 1.1 kg, which reduced my weight to 79.5 kg. With a couple of hours to go before weighing in, I am at risk of gaining a little weight today because it will be hard to get down to 79.1. Nonetheless, my overall result is still better than yesterday, when I gained 1.0 kg. I am already doing better than than despite the poor run result because today wasn’t as bad of a cheat day as yesterday.

Today, my ankle was hurting pretty badly at the start of the run. So the first 30 minutes or so seemed even more like a warmup than usual. That may have negatively affected my overall result even though the last 20 minutes were great. By that time, my ankle was not hurting nearly as much.

My final weight was 79.4 kg, which was a daily weight gain of .3 kg. I just didn’t seem to be dropping much after the run. So I just weighed in a couple of hours early, and I am fine with this particular weight gain today since it was a partial cheat day, anyway.

Gained About 9 Pounds At a Party (Read Full Post For Clear Analysis And To Avoid Confusion)

Day 324

As the headline suggests, you need to read this full blog post to avoid confusion. Otherwise, the headline is misleading. Although gaining weight today, it was not a full 9 pounds over the 24-hour period. The purpose of this post is to show an example of large weight gain from having a party and then how that weight may come back off quickly. However, this is not an endorsement of cheating on your diet because, depending on the situation, all of the weight won’t come back off, leaving you a lot of work to do to lose it all back in the ensuing days and possibly even weeks.

After 2 days of weight loss, that progress was destined to come crashing down because we had a little party at the house. So I had no chance today to break through that 78.0 barrier and get down to the 77 range. But this is fine as long as I am in good spirits and ready to get back to work.

My weight rose pretty dramatically today due to all the cheating. Mostly, I drank a large amount of coke, a lot of meat from the grill, and a good deal more rice than I would normally consume. That was topped off with a little ice cream, as well. But the biggest culprit was probably all that coke.

Starting at 78.1 kg today, my weight rose up to about 82 the 2 or 3 times that I checked it during the day. And when I went to bed, it was at about 82.1 kg. That is a huge 8.8 pounds. Now, if you have never weighed yourself during the middle of a day, don’t be shocked at this number. Although it is a heck of an increase in some respects, a lot of that weight increase is fluid only, including a lot of water. The recommended daily intake of water is about 4 pounds all by itself. So depending on how fast you drink it, you will rise fast like this, especially if you also overeat at the same time.

Note: I am in no way saying that gaining about 9 pounds is the norm. In fact, to compare with my own numbers, this increase on a normal day is more like 7 pounds instead of 9 pounds. Thus, I shot about 2 pounds over today when measuring at bedtime. And it is very common for me to lose a little weight even when gaining 7 pounds during the day. But doing this after gaining 9 pounds is just not going to happen unless that 2 pounds is from water only. Well, most of it today was from food and coke, and that is the 2 pounds that is going to probably stick for a while even after a workout. That is also the part that is going to require a hard recovery.

After sleeping for about 5 hours and getting up at about 4:30 to 5 in the morning, that weight was plummeting pretty fast. It dropped from 82.1 to 81.1. So at least it is falling, which is to be expected when a good deal of the weight is from water. If the weight increase is from pure water, you can expect a very large drop over the next 12 hours or so, including sleep time. However, a lot of my weight was from coke. Since that has a lot of sugar, you won’t drop as much. However, you can still drop a great deal even when drinking non-diet coke because it is mostly water.

Correction: After weighing more closely, it looks like my weight was more like 81.3 to 81.4. It then dropped to about 81.2 by 7 in the morning. The weight is not dropping as much as I expected. But there are times when it does drop dramatically overnight. In fact, just recently, when coming back from vacation, my weight dropped from slightly over 83 down to 81.0 overnight. That is a drop of over 2 kg and over 4 pounds just overnight. Today, the drop is less. Sometimes, you may see a good recovery drop over 2 or 3 days instead of a huge drop in one day. While I don’t have a ready example, I have seen that in my Pentamize tracking.

Even at 10 in the morning, my weight was still about 80.9 kg. This was far greater weight than I was expecting. At a minimum, my weight seems like it should have dropped to at least 80.5.

I was thinking about running 2 hours, but this isn’t in the cards for me today from a mental perspective. So I am going to run for 90 minutes and hopefully at least get down in the mid 79 range. That will still be a huge overall gain on the day, but will certainly be way less than 9 pounds.

After a solid 87-minute run, I weighed in at 79.2 kg. That was a very good loss of 1.6 kg, down from 80.8 kg. Then, I officially weighed in at 79.1 kg after urinating.

Looking at the whole day, I gained right about 1.0 kg. Although that is a large gain, the result is pretty much what I expected – a big gain but nothing like the approximate 4 kg that I had increased between weighing in yesterday and going to bed last night. So that 9 pounds mentioned above is highly misleading if you don’t look at the whole picture.

Days 299 To 304: Gained 4 KG Over Vacation

This is my first blog post since coming back from vacation. I gained 4.0 kg. However, there are a lot of details to discuss about this because it is misleading without the details.

The main thing to keep in mind is that I did not work out at all before doing my return weigh-in. However, I was actually 83.3 kg the first night. But that was right after eating one final large meal. With no exercise, I managed to drop all the way to 81.0 kg for the morning weigh-in.

Even the figure of 81.0 would have been lower had I worked out before weighing in. Due to timing, I was not able to do that. Thus, the 81 could have been in the 79 range, which would have been a gain of 2 to 3 kg instead of 4.0 kg. With that said, this was still obviously a large weight gain no matter how you look at it. So I have a lot of work to do ahead of me.

During the trip, we did a lot of walking around for sightseeing. However, in no way did I “exercise” in any way that would be considered medium or higher intensity. It was all low-intensity walking. And this is probably why I gained so much weight despite considerable walking in the Kensington Gardens/Hyde Park area and around other parts of London. As a result, I consider all of these days to have been break days and cheat days at the same time.

The lack of results from walking is yet another reminder that low-intensity walking has never worked to help me lose, maintain, or even keep off weight. Even with a reasonable diet, walking has not worked for me. And this reaffirms that.

I had wanted to work out over vacation, and it turned out that Kensington Gardens and Hyde Park have a lot of great running trails. However, I just couldn’t find the time to do it. So I ended up having no serious exercise workouts at all over the course of the 6-day trip. This, of course, greatly increased the amount of weight that I gained.

Despite the terrible results, it’s another good reminder that I simply won’t be able to avoid gaining weight and being overweight unless I follow my Pentamize techniques. And that goes for both diet and exercise. Both are indispensable components.

I’ll just briefly talk about my diet over this trip. It was pretty much atrocious. I drank a lot of coke and ate plenty of snacks. Interestingly, though, we had no unlimited buffets. So the results could have been potentially even worse than what they were. I don’t know how bad they would have been with 2 or 3 buffet meals.

Another thing that did probably hurt a lot is that I had a lot of bread and other carbohydrate-rich foods. This is not what I really wanted. But the continental breakfast was far too heavy on that and unfortunately did not have any meat products or much good fruit or vegetables. So I was stuck with eating a lot of bread every morning, which probably hurt a lot in the weight-gain department.

Going forward for a few weeks, it’s clear now that I have a lot of weight to lose again. This is a major recovery period. I am 6.0 kg above my target maintenance weight. That is 75.0 kg, which is 165 pounds. My current weight is 81.0 kg, which is 178 pounds. So my needed weight loss is about 10 to 13 pounds since I am okay with being slightly above the difficult target weight. If history is a guide, this could mean several weeks of hard work. Last time, I seem to remember taking something like close to 2 months to get back close to my target weight. We’ll see how it goes this time, but I am going to try to do it a little faster.

Break Day Vs. Break/Cheat Day

Day 276

This is one of the most important blog posts I have written so far. It is important to talk about exercise break days because these are one of the types of days that can destroy your weight loss plan.

The main thing I want to talk about is the difference between a break day with good diet discipline and an undisciplined break day that includes too much food. The worst thing is to have an exercise break day that also becomes a diet cheat day. However, let’s assume you don’t want to have a combined cheat and break day. Even still, you need to differentiate between a break day with good diet discipline and one with lax diet discipline.

When you take a break day, it’s possible to almost break even. But it’s also possible to gain a lot even if it’s not a cheat day. I can easily compare the last two days to show you just how big this difference can be.

Day 274 was a break day with relatively poor diet discipline. Conversely, Day 275, although not a break day, would have resulted in a much smaller weight gain. Day 274’s break day resulted in a gain of 1.2 kg with typical food intake. And this was not even a cheat day. Yet, that is still over 2 pounds of weight gain on a single day. Conversely, before starting my run yesterday, I was only .2 kg over.

Let me tell you the difference between these two days and the dramatic 1 kg difference. On Day 274, I did not know it was going to be a break day. Instead, I made that decision at the end of the day. Thus, I was not focused on maintaining a high discipline level all day. On the flip side, I decided to exercise more discipline yesterday because I knew it was time to recover from the really bad break-day result.

On Day 274, I started at 76.3, went up to around 79.4 at the max, and then got back down to 77.5. On Day 275, I started at 77.5 and got up to around 79.2. That then dropped to around 77.7 by exercise time. What this means is that, although my max weights on these 2 different days were within .2 kg of each other, my increase during the day on Day 274 was much more. Let’s do the math. An increase from 76.3 to 79.4 is 3.1 kg. Compare that to Day 275. I increased from 77.5 to about 79.2, which is 1.7 kg. Thus, my much improved diet discipline gave me a 1.4 kg advantage on Day 275. Thus, by the time I ended the run and got down to 76.4 kg, I had lost 1.1 kg for this period.

As you can see, numbers throughout the day are impossible to predict with pinpoint accuracy. But the huge 1.4 kg advantage in terms of diet allowed me to turn a 1.2 kg gain on Day 274 into only a .2 gain before the run on Day 275. And that large 1 kg difference is what put me in position to lose 1.1 kg on Day 275 by final weigh-in time.

As you can see, there is a big difference between a break day with solid diet discipline and a break day with poor discipline. It is a good idea to plan your breaks 24 hours in advance so you will be ready to exercise some extra discipine. That is not required. But as you can see from this example, there is great value in planning in advance. But even if you don’t, you can make up for it the next day like I did on Day 275 in this 2-day example.

On Day 276, I may have celebrated a little too much, including a bit of ice cream and cake. My weight rose to about 79.1 by 9 at night. It would be better to keep this in the mid 78 range or below. However, if quite a bit of it is due to water, this is not a bad thing.

Ouch. I woke up and was still 78.4 kg. This was bound to eventually happen on some day. My weight has been pretty consistent lately about dropping .8 kg or more overnight. Today was only about .5 because my weight was about 78.9 at bedtime. However, this first morning weigh-in was at about 6:30 in the morning. That is approximately 5 hours before the official weigh-in. Thus, things will hopefully work out like they usually do by that time. I will soon do a 90-minute run.

Running for 90 minutes produced a nice drop today. I weighed in at 76.9 kg, which was a loss of about 1.3 kg. These numbers are all within an expected range based on my extensive Pentamize tracking. More importantly, the day has essentially been somewhat saved. I will either break even or lose or, at the absolute worst, gain a fairly small amount. It was looking extremely bad when I got up but is not quite as bad now.

The most I could get down to today was 76.7 kg, which was a .3 kg weight gain. This is the day after a huge loss of 1.1 kg. So maybe this is to be expected or at least a natural partial “bounceback.” It’s time to eat now and get something to drink, as I don’t feel like waiting any longer. I am accepting today’s weight gain and will move on and try to lose some tomorrow.