Locked Up 3 Days In a Row And 2.0 KG Of Weight Loss

I have lost so much weight in 2 days that it may be hard to just break even today, much less lose more weight. This pace never holds for very long. While I have broken even or lost some weight more than 10 days in a row, it’s not like the pace of the past 2 days. I have lost 1.6 kg, which is approaching 3 1/2 pounds.

So from a start of 77.6, it was not surprising to be at 78.8 (1.2 over) with a couple of snacks left to go. And I am also still thirsty. In this case, I am not going to feel bad because there has to be an opposite reaction at some point. It would still be nice to break even, though. I am still trying to do that.

To be honest, I did eat a little too much today, including a can of apple cider. While it wasn’t what I would call a full or even partial cheat day, several snacks were a little too big. I know I can’t be 100% perfect with this diet, though. So I am happy as long as I can follow it properly most of the time.

After the final snack, including the cider, I came in at 1.8 kg over (77.6 to 79.4). That is way too much, but I will stay positive by running in the morning and then seeing my net weight loss for the past 3 days. That will blunt the downer of today’s result, which is not likely to be very good at this point. I might even gain weight.

Things turned a little better when I woke up and had lost about 1 kg. My weight was at about 78.4 at that time. If I have a good exercise result, I can actually lose weight again for the 3rd day in a row.

I ran a full 90 minutes again, and it was faster than yesterday. I got lost taking a new route and increased the pace some to try to find my way and get back home on time. Luckily, I found my way back in this new town and actually got back home and ran around an extra 7 minutes to complete the session.

Evan with checking the whole minute instead of 15 seconds and multiplying by 4, my heart rate was at 122, whereas it was 108 yesterday. That 108 was on the low end for me, but I still managed to lose about 1 kg.

Ironically, the amount lost during a workout is sometimes less even when my heart rate is higher. However, the result was good today. I lost about 1.1 kg, getting down to 77.3.

After finishing in the bathroom, I was at 77.2 and confirmed a daily weight loss of .4 kg. That makes 3 days in a row of weight loss, and I have shed 2.0 kg in those 3 days. That is a sizable 4 1/2 pounds in only 3 days. Now, this is some serious recovery. Flying high now.

Well, this streak would not be able to maintain itself for too much longer, but it doesn’t really matter because I will be running again tomorrow and then not running again until next week. So that will halt the streak, anyway. So the immediate goal is to have one more good day tomorrow and try to break even until next week.

Yet Another Diet Setback

Day 477

Yesterday was a solid recovery effort, and I was able to get within .2 kg of my pre-Christmas weight of 77.0 and .4 kg of my 100-day-test starting point of 76.8. Now, I am back to bad today.

It’s ironic that I just spoke about my varying hunger level yesterday, and my hunger level shot way up the very next day (today). Without bothering to weigh in for most of the day, I rose from 77.2 to 79.3. By the time I checked and saw that, I was already in the Danger Zone and had increased about 2.1 kg.

Before bedtime, I inched down to 79.2 kg. That still had me up 2.0 kg on the day and probably looking at another weight gain. The initial daily possibility (not a specific goal, but at least something to look forward to) was to get down to 77.0 and make a full recovery or possibly even to get back to the breakeven point on my 100-day test. That idea seems to be a long shot now, but there is no need to rush it. I will make it soon enough.

Even though I was still hungry for some reason despite already being in the Danger Zone, my willpower improved, allowing me to abstain from eating the rest of the night and into the morning.

Normally, I definitely would have opted for a full 90-minute run today. But time was short, so I ran for 80 minutes. That resulted in a rather poor weight loss of .7 kg,, getting me down to 77.7 from the morning’s weigh-in of 78.4. That morning number showed a pretty average overnight weight loss of about .8 kg. Of course, it could be much lower than that and often is. But on a day when you increase over 2.0 kg, you really need at least .8 or more for your overnight weight loss.

Even with the .8 overnight loss, I needed to lose 1.2 kg more just to break even. That was unlikely to happen during cold weather, although it’s more likely in warm weather, at least based on my past Pentamize tracking results. Whether a 90-minute or shorter exercise session, I was expecting to gain weight on the day before the run even started.

When I was at 77.7 after the run, I still had about an hour left before the official weigh-in. So I was hoping to at least get down to 77.5 at that point, and even that would be a .3 kg daily weight gain.

I will briefly state what I am going to do tomorrow. Put simply, I want to do the same thing I almost always do instead of deviating or trying too hard to make up for today. Why is this important? It’s because starving can just make me rebound and eat more food the next day, and excessive exercise can either cause injury or enough fatigue to harm the next day’s session.

Luckily, I was able to go to the bathroom and finish at 77.5 kg. That made for a daily weight gain of .3 kg – pretty bad for a day with a 90-minute run. There is always tomorrow.

Results Through Day 37:

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
gained .7 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 694
2716 minutes total
average run time – 73 minutes

Got Better Control Of Diet Today, But Still Don’t Fully Understand My Diet Needs

Day 476

Today saw a nice return to much better diet control. Even at 7:30 at night, my weight was only at an increase of 1.2 kg, from 77.7 to 78.9. This is compared to the poor 2.1 kg increase at about the same time yesterday. I only needed a small snack from there and increased to approximately 1.5 kg at the most.

This would not be a breakeven day with no exercise, but I am already resigned to the fact that exercise must be a large part of my success. Otherwise, there will be no success in my case.

I dropped a fairly low amount overnight, waking up at 78.4 kg. Since that is only .7 kg above the starting weight today, a 90-minute run will 100% guarantee success and a daily weight loss. I might or might not get back the full .3 kg gained yesterday, though. Anyway, my main focus is just having a good day. Specific expectations over a short period are unrealistic.

While I know that diet control is a key to success in weight loss and maintenance, what is not clear to me still is why I am more or less hungry from day to day. I suppose some people have a consistent daily diet and don’t feel a biological need to waiver from that much, if at all. But in my case, I am way hungrier one day than the next even with the same basic overall activity level. This is probably the reason that tracking everything is so vital to my own personal success. Based on the variability of your hunger level, you may need to weigh yourself either more or less than me. This is why I always stress that everyone must tailor his or her personal weight loss plan to desires and tendencies. Weigh in as much as you need to. I am just saying that one factor that may determine how much you need to weigh in throughout the day could be the variability of your daily diet. I don’t have a clue why my hunger level changes so much, but it requires me to weigh in constantly to track my progress.

I dropped from 78.4 to 77.4 from the run, for a pretty good loss of about 1.0 kg. Then, I went to the bathroom and finished the day at 77.2. That mad for a daily weight loss of .5 kg.

I hopefully can hit 77.0 tomorrow, giving me a full recovery from all holiday cheating, including Christmas. A full recovery in about 10 days is not bad at all, but even if I don’t make it tomorrow, I am close and well on the way. More importantly, I am only a few tenths of a kilogram above my 100-day test starting weight of 76.8. That is going just fine with an average of 72 minutes per day of running. This includes break days, so most of the runs have been 90 minutes. The breaks have lowered the average.

Results Through Day 36:

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

gained .4 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2636 minutes total
average run time – 73 minutes

Diet Back To Previous Danger Zone And Gained Some Weight As a Result

Day 475

Even a hardcore Pentamize tracker like myself got caught by surprise when checking my weight. Lately, I have gained very little throughout the day, often staying well below a daily weight gain of 1.5 kg. Heck, yesterday was a somewhat crazy low max of only 1.0 kg.

Today was back to what I was gaining previously, which is about 2.0 kg of maximum weight increase. This is the Danger Zone that I set for myself when testing 60-minute runs. That Danger Zone ended up being a failure zone for 60-minute runs. That amount of exercise was not enough for a weight increase of 2.0 kg. I would occasionally lose weight on those days, but there were just too many days of weight gain when increasing to 2.0 or more. Today shows that even a 90-minute run is sometimes not enough when reaching this Danger Zone.

I was surprised to check the scale in the late afternoon to early evening and seeing that I had increased from 77.4 to 79.5. Yesterday’s great day looked like it might go to waste. I was up 2.1 kg on the day and already in the Danger Zone.

Once I saw that 2.1 kg increase, I was frankly still a little hungry. But I made a wise decision and decided it was time to sacrifice some. I dropped a low .1 kg to 79.4 by 9:15 at night. That was the last weigh-in of the night, and things didn’t get much better by morning. I was still 78.7 kg, for an lackluster overnight drop of only .7 kg.

Finally, one good thing happened today. My run result showed a drop to 77.7 kg, and this occurred even though my heart rate was only about 116 when checking at the end of the session.

The 77.7 mark was also the final tally for the day, and that made for a daily weight gain of .3 kg. That is a pretty high number for a day with a 90-minute running session.

That surprise increase of 2.1 kg is exactly why I routinely weigh myself. I’m not saying you have to do it after every meal or some other extreme approach. How much you weigh yourself is going to depend on the routine that best helps you. One extreme may have you weighing in so much that it interferes with your daily things to do, while the other extreme may mean that you end up frequently overeating due to lack of tracking. It’s pretty simple, though. If you get surprised by your daily weight gain in the middle of the day (not the final daily result per se, but the amount you are increasing in the middle of the day, such as after meals), then you are probably going to need to start weighing in more to keep that from happening. The purpose of the weighing in is to remind you that it’s time to slow down on the food consumption when you notice that you have increased too much.

Warning: Weighing in and seeing that you are doing well is not an excuse to eat more. I have also done that. If you are doing well and not hungry, then don’t eat more just for the sake of eating. But certainly, you should be eating enough to have the energy you need to get through the day.

Results Through Day 35:

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

gained .9 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2546 minutes total
average run time – 72 minutes

Monster Drop of .8 KG When Everything Goes Right

Day 474

This here is a day where everything went right. If I knew how to bottle this day up and teach people how to do this at will, I could make millions. But ever since starting Pentamize tracking, there are two constant things I have noticed. I do lose or maintain if I find the right balance of diet and exercise. Second, I have no idea what is going to happen from one day to the next even though I have a good idea of the end result over time. But that end result could take weeks or months, depending on the particular objectives at a point in time.

One thing that my Pentamize tracking system cannot do is change the biological factors that cause results in weight loss and gain to go up and down on a daily basis. Maybe this is a good thing. It may just be that the human body needs to go up and down some as it regulates the various functions that keep us alive. So I don’t sweat it too much because I always seem to be maintaining my long-term goals.

Another thing I am still working on is getting a better understanding of why my diet has changed recently. There have been times when I seem to push up to a daily increase of 2.0 kg for an extended period of time. Yet, I have recently survived nicely on much lower daily increases. My maximum increase today was only about 1.0 kg, which was up from 78.2 to 79.2. Such a day virtually guarantees weight loss as long as I get in a decent exercise session.

Today was another 90-minute run, and it was a big factor. It was not just my diet that helped me. I was about 78.5 in the morning, so I was already only .3 kg over the day’s beginning weight. A monster day was guaranteed, but I figured on having a pretty low result of .8 kg of weight loss from the run since there wasn’t much extra to lose today, anyway. But even a slow run produced a weight loss of about 1.1 kg. I somehow dropped to 77.4 kg, and that was my final weight today. After a somewhat disappointing breakeven day yesterday, I charged back hard today and lost .8 kg. Both diet and exercise helped get this result. Unfortunately, most days just don’t go this well on both of the 2 major factors of diet and exercise. But I am used to that and know that my overall plan will yield the expected results over time.

It’s not even surprising now that I ended up having a bad day after today (I already know the results because I usually wait at least one extra day before publishing a blog post). Nonetheless, these swings are something you really must get used to for long-term success. Just keep in mind that all human beings have these ups and downs. It’s perfectly normal.

I am still working on getting down to 77.0 to have a full recovery from holiday cheat days in December and New Year’s. This was a huge step in that direction. I did have a hiccup tomorrow, but that is just a daily setback and not too surprising considering today’s fantastic results.

Results Through Day 34:

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

gained .6 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2456 minutes total
average run time – 72 minutes