Great Diet Results Convert To .5 KG Of Weight Loss

Day 438

By the end of this day, I could smell 77.0 and possibly recovering from the recent meltdown related to slow 60-minute runs. I shot all the way up to 79.8 kg in just a matter of days. Granted, that also included a cheat day and break day. But by that time, the writing was on the wall, and slower 60-minute runs were out as a long-term solution on the exercise side of my diet-exercise equation.

In a relatively short period of time, I got down to 77.9 but then had a cheat day. That pushed me right back up to 79.1, but I am back at 77.6 after only 4 days (lost .4, lost .8, gained .2, and lost .5 today). It’s entirely possible that I could hit 77 either tomorrow or at least within the next few days. That is when I will begin my first ever 100-day “flexible exercise schedule” test. I really need to reach 77 before the next cheat day and certainly before Christmas and New Year’s. I want to include cheat days in the 100-day test since it’s obvious that I am not going to go 100 straight days without a cheat day. That’s never going to happen. It’s also good to use the holidays so that I will have some adversity built into the experiment. I want to have to recover from those days because it will give the flexible exercise schedule a good run through the ringer. I can then see how it works.

In doing this experiment, I will have a running total of each type of workout (slow 60-minute run, break days (very few), faster 60-minute runs (very few), slower 75-minute runs, and 90-minute runs. The default will be a slow 60-minute run. Then, when I do gain weight, it will be time to do a harder or longer run the next day. My diet will be the same every day. I will keep that as the relative constant. There will be some changes from day to day, but that’s the purpose of doing it for a full 100 days.

Now, let me summarize today’s results. I lost .5 kg on a day without much Pentamize tracking. I was busy and just didn’t bother tracking much. However, I did notice that my weight only rose from 78.1 to about 79.0 in the early part of the day. I had one meal left later at night, and that got me up to about 79.4.

It was raining, so I decided to sleep first and then get up and ran as the last thing before my daily final weigh-in. My weight dropped pretty well overnight, dropping me back down to 78.6 kg. It was then time to run, and I was destined to lose weight at that point because I was only .5 kg above the starting weight. Only a freak injury or something would have stopped me at that point. It was time for a 90-minute run, and I ran a little faster today than the past few days. I finished with a heart rate of about 128. My weight lost during this run was 1.0 kg, and it was time to weigh in. So I finished at 77.6 kg and a .5 kg daily weight loss.

We’ll see what happens tomorrow, but I’d like to wrap up this recovery by getting down to 77.0 at least within the next 4 days. That will let me include all the holiday parties and diet cheating and put this test to a real test, not a watered-down one.

Gained Small Weight On Day With Christmas Party

Day 437

I had a slight weight gain today after a rather unusual day. This included a 60-minute run instead of 90, as well as a Christmas party.

Normally, parties can spell doom. But this was just a short school Christmas party, with a limit on refreshments, anyway. So it wasn’t like a party where you go and cheat on your diet. I didn’t gain much at all as a result of that event, and my weight had only increased 1.0 kg even after that party, which ended at about 4 in the afternoon. My weight was 78.9, up from 77.9.

Yesterday, I lost a huge .8 kg. It wasn’t likely that I was going to do that well today, given the circumstances. My diet discipline remained pretty good after the party, and I stayed pretty even up to the time of the run, which was at night.

It was so cold that I didn’t really feel like running, but certainly not 90 minutes. It seemed like the time to compromise a little. My decision was to run, but for only 60 minutes.

I picked up the pace just a little bit compared to the past few days, where I had decided to start running at a slower pace again. But because this was only 60 minutes this time, I was hoping that a slightly faster pace would make up some of the difference. It’s not clear if the cold played a factor in the result, but the results were really bad. I lost only about .5 kg, which makes little sense at all. The last time I lost only .5 kg was when doing a slow 60-minute run. But again, the rather cold weather may or may not have played a role.

After dropping from 78.9 to 78.4 for the run, I ate a final meal, which was more like a pretty small snack.

The day didn’t get any better overnight. My weight only dropped to 78.1, and that resulted in a pretty small weight gain of .2 kg. Considering all the oddities on this day, I don’t have much to complain about. This is particularly true after having 2 really good days with a weight loss of .4 and .8 kg. That kind of pace never keeps up for long. So this was bound to happen soon enough.

Although this puts me back above 77.9 after recovering from the cheat day, I am no longer in that recovery period. But I am still recovering after the slow 60-minute test failure (only a partial failure because I did learn a lot about my exercise requirements and options). It may be possible to get back down to 77.0 soon. But there is no guarantee. I am writing this a little late and can say that I did lose .5 kg for tomorrow’s 24-hour period. So I can hopefully reach 77.0 within 3 to 7 days and start my 100-day test. Because of peaks and valleys in results, though, I can’t predict exactly when this will happen.

One last note on today’s results is that I was constipated. This may have had some effect on poor weight loss in the second half of the day. These kinds of things can affect your daily results. So always keep in mind that you need a good 3 weeks or so of tracking a diet and exercise system to get an idea of what is going to happen on a typical day.

Dropped .8 KG And Fully Recovered From Cheating In Only 2 Days

Day 436

Today was interesting in a couple of respects. The first is that I lost the large amount of .8 kg just today. This is obviously way above average and also allowed me to fully recover from the cheat day that was only 2 days ago. The second is that I actually intentionally ran slower today because my body seemed to need a slower pace. Yet, I had a decent run result and the great overall result despite the slower pace. These things provide yet another example of what I have learned when doing Pentamize tracking. Diet is the most important thing, but many people, including myself, must incorporate exercise into a diet plan to achieve success. It’s not an either-or situation.

As with yesterday, I was busy and didn’t get around to running in the morning or early afternoon. So I had to wait until later.

By 2:30 in the afternoon, I had risen from 78.7 to 79.7. That is a so-so result. With an increase of 1.0 kg after the first couple of meals, I still needed a decent run result to lose weight. I toyed with the idea of not running at all today. But the fact that I was still recovering from a cheat day 2 days ago provided extra motivation. However, since I really didn’t feel like running, I opted to find the middle ground that has worked to some degree for me before. And that was to run, but do it at a slower pace than usual.

The surprising result today is that I did run slower, with a comparatively very low ending heart rate of about 96 beats per minute. That is way below my usual 120, which is already only in the lower to middle range of medium intensity. For me, 100 is around the bottom of medium intensity. Yet, I lost .9 kg, which dropped me from 79.4 to 78.5. I cannot explain explain that one, as the most to be expected would be about .8 in this cold weather.

I did not eat or drink anything after the run, which likely helped me a lot. It is pretty unusual to already be below the starting mark at bedtime. But my estimated 78.5 at bedtime was lower than the start of 78.7.

The only disappointing thing today is that I did not lose that much weight overnight. But an approximate drop of .6 produced a finish of 77.9. That made for the huge daily loss of .8, which also meant a fast 2-day recovery from the cheat day on Day 434.

I said earlier that reducing to a slow pace of about 100 has worked to some degree. What I meant by that is that it works, but it usually works for longer runs, not short ones. So for example, even if you could lose weight by running some fast 30-minute runs, running slow 30-minute runs might not produce enough results to maintain or lose weight. You might have to up that to 45 minutes or more. In my case, 90 minutes even at a pretty slow pace has worked because it is such a long duration. But for your situation, a really slow run that is also of a short duration might not be sufficient. You can test this for yourself by doing daily Pentamize tracking. The bottom line is that intensity does count, but intensity can be decreased if duration is increased. Lately, I have seen a lot of unprofessional claims that high intensity is the way to go. That’s not necessarily the case. It depends on your ability, preferences, and willingness to work out longer to make up for a lower intensity.

Poor Mistakes And Bad Overnight Results Lead To Small Weight Gain

Day 427

I am coming off of a great day with a loss of .4 kg. It was a little strange that that occurred when considering that I only lost .8 kg overnight. However, that may have been the result of a situation where I retained water the day before. Then, my body was adjusting yesterday, but didn’t have much left to lose by the time it hit bedtime. It’s not too fruitful to worry about these sorts of weird ups and downs. The reason for tracking every day is to keep control. And that control is achieved by knowing what is going on all the time and learning average results.

I was disappointed to see that my weight rose to 79.5 kg for the first meal. That was also after going to the bathroom, so it was a little higher. It didn’t seem like I ate that much. The starting weight was 78.8. I was already anticipating a potential problem due to this first meal. The bread I ate may have been more than I thought it was. I don’t know for sure yet, but I probably need to practice getting the weight gain from the first meal down a little. As can be seen below, this took it’s toll even though I had a good run day.

My exercise result was the best in a long time. I dropped to 78.3 kg, or a drop of around 1.2 kg. It even dropped slightly more to 78.2 after hitting the restroom.

Once again, my diet failed me after the run. I rose back up to 79.2, which is a higher amount than I was expecting. It looks like I may need to make some adjustments to my diet. I appear to be eating too much at times without realizing it. Tracking before and after meals provides some ability to control my diet. But if I keep eating meals that are too big, the damage is already done. It’s hard to recover in less than 24 hours sometimes.

My last meal was more reasonable. I rose to about 79.6 kg. Despite the previous mistakes, this was .8 kg above the starting weight. Since .8 is my breakeven point (estimate only for breaking even because results vary from day to day), even the diet mistakes did not put me in too bad of shape at 8 at night. That is when I completely finished all eating and drinking and weighed 79.6.

The overnight results frankly sucked. I lost only .7, which is less than the estimated average of .8 to .9. That resulted in a final weight of 78.9 kg and a daily minimal weight gain of .1.

The good part about reviewing today’s results is that mistakes once again led to a weight gain of only .1 kg. This is why my pathetic butt always has to work out. Unless my diet is perfect, it seems I gain at least a little weight. I am not going to get it perfect, but hopefully I can get back to 77 and then start this flexible schedule that I am excited to begin. At least during periods when my diet is in order, I can reduce the duration of these running sessions.

Average Overnight Weight Loss Still Led to Overall Loss Of .4 KG

Day 426

My starting weight today was 79.2, which is from a minimal weight gain yesterday of .1 kg. This morning, I ate before running and drank a lot of coffee, resulting in a weight of 79.9.

It was darn cold today and was about 3 degrees Celsius. Despite that, I had a good run and lost down to 78.8 kg. I ate a smallish meal after running. This put me up to about 79.1 (a little higher, as that was after going to the bathroom). Since the starting weight today was 79.2, this is a very good spot to be in. I just need to limit myself to 2 more smallish meals. That is likely to set me up for a pretty big weight loss, or at least get me back into the 78 range.

With one more meal to go, I am doing fantastic compared to yesterday. I am at 79.0, which is actually less than the starting weight of 79.2. It’s now 7:30 in the evening, and I am about to eat my last meal. It will be a pretty small one of about .3 to .4 kg.

I was at about 79.5 after that last meal. It was a little more than I was expecting, but there’s nothing to complain about here. I have secured a nice day of weight loss unless something really strange happens overnight that prevents natural weight loss. My max was 80.3 yesterday, or .8 kg more than today’s 79.5. I was drinking some tea, which might raise my weight a little. But that’s just water, so it should be fine.

The overnight results were a little disappointing this time. I came in at around 78.8 kg, which was an overnight drop of about .8 kg. Still, that is actually my estimated drop for my breakeven point. So this result is pretty much average. It’s not a bad result, but I was hoping for something even bigger since I did so well yesterday with my diet. At any rate, I still lost a very good .4 kg today. And I am back in the 78 range. The goal remains to keep this up on a daily basis until reaching 77.0. Then, I will be able to run less on some days. I just can’t do that yet, though. It’s hard to believe I rose from the 76 range to 79.8 so fast. But I have lost back 1.0 kg of that now. So the progress for this recovery period is good, but only because I am working my butt off. To this day, hard work remains the key to success.

Today is a good example of why 90-minute runs are so good. Even if something doesn’t work out that well, I still often lose weight. That happened today even though my overnight weight loss was only .8 kg. That is average at best. Yet, I still ended up having a really good day overall. The problem, of course, is that running 90 minutes every day becomes a heavy burden on the body and the mind. This is why I would like to finish up this recovery period and get to a more flexible schedule.