Ate Too Much Late At Night; Why I Don’t Really Care

Day 473

This is turning out to be another interesting day, where my diet weight is lower in weight than expected. I am really not consciously eating much less, but maybe I am doing it without realizing it.

My max increase today was only about 1.1 kg, from 78.2 to about 79.3. Then, I was 79.2 and decided to do my run at night. All I needed was a slow run. I thought about running less than 90 minutes. But I am in recovery and would like to get down to 77.9 if possible.

It was freezing cold outside, but I got through a pretty average run. My heart rate was approximately 116 by the end of the session, and I didn’t run particularly hard at any time during the 90 minutes. I peed and dropped to 78.2.

Although I was running at night and finished at 10:45, my body was telling me to get some food. I don’t know if I would call that a mistake in this situation, although the general idea is that eating that late at night is thought to be a bad idea. In this case, though, it seems like my body was screaming to get more and actually needed it. So I was not going to starve.

Despite feeling the need to get some food in me regardless of the timing, eating that late at night seemed to have a negative effect on my daily weight result. I was probably about 78.6 to 78.8 at bedtime and was still 78.3 in the morning. That was at about 8:30 in the morning, with only 2 hours to go until the final daily weigh-in. What seemed like another great day last night has turned sour and may even show a weight gain. Still, I am not going to mind it that much if I can’t drop any more weight.

It’s now a good time to review why I don’t starve myself like some people resort to on a “diet.” First of all, I don’t really “diet” per se even though I use that word. I am just using that word in general to refer to what I eat and am certainly not talking about a specific diet. When I refer to a diet, I really mean moderation, not specific foods.

Sugar and carbohydrates are the things that I have learned to try to eat less of, and that has seemed to have a positive effect on my weight loss and maintenance. However, I certainly do not follow an Atkins or keto diet or anything of the sort. The reason for this is clear. I don’t hear people say that they stick to a diet, and the ones I hear talking about going on a diet are usually the ones who are overweight. This does not seem like a good idea. Would you cheat off of someone’s paper if you know he is a failing student? No, but you see the same people jumping on one fad diet after another. It’s a permanent lifestyle change that I want, and I don’t see how a rigid diet is going to be part of that. So moderation is my approach, and it has been working.

So although I ate too late last night and messed up today’s results, I still ate in relative moderation today overall. Thus, I am not feeling badly about this situation. It will all come back off by the end of this recovery period.

Over the next couple of hours, I dropped a little and pretty much broke even today. My final weight was about 78.2 kg, which was also today’s starting point. After a .6 kg weight loss yesterday, I don’t feel like moaning over a breakeven today that probably wasn’t better only because I ate a couple of hours too late due to uncontrollable scheduling. Let’s just move on to a better day tomorrow.

Results Through Day 33:

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

gained 1.4 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 614
2366 minutes total
average run time – 72 minutes

Another Break Day (4 in 5 Days), But Result Was Not So Bad

Day 471

I had another unplanned break day today, but the results were not as bad as usual. However, I want to explain the difference between an unplanned break day without tracking and an unplanned break day with Pentamize tracking.

Without belaboring the point too much here, I’ll say that the common advice of weighing yourself only once a week makes no sense at all to me unless someone has a serious psychological problem that dictates against more frequent weigh-ins. My Pentamize system is the opposite. I am tracking all the time, and that is exactly what let me know that today’s unplanned break was okay because the damage done was minimal. I can easily recover from a gain of only .3 kg.

I started out great on diet, and the day was good all day in terms of diet discipline. At the maximum, my weight had only increased about 1.4 kg, to about 79.9. That’s a solid number considering that my Danger Zone is at about an increase of 2.0 kg. If I had run for 90 minutes, this would have been another very big day of weight loss and the second big one in a row. But there is no need to rush here. This is not a race even though I have a lot of ground to make up to get back to the pre-holiday weight of 77.0.

What allowed me to take a break, though, is that I woke up and weighed in at 79.1 kg. That was .6 kg above my daily starting weight with about 2 to 3 hours to go before the final weigh-in. At that time, I was still planning on running for 90 minutes or at least close to it. But when I went outside to take care of some business, it was darn cold. I immediately felt like not running. And while I do have the money to go to the gym, I choose not to for various reasons. I am always running outside no matter how cold it is.

I decided that I might run later, but I went to the bathroom and weighed in at 78.8 kg. That was close enough to breakeven for me to decide on an unplanned break day. I can recover from that .3 kg easily.

To sum up today’s results, you can easily see that my tracking helped me make the decision to take a break. Without the tracking, would I have been .5 kg? 1.0 kg over with a hard recovery in the next few days? How are you supposed to know when you can take an unplanned break when you don’t weigh yourself to see where you are at? So tracking not only tells you when you need to work out. It can also tell you when it is okay to take a break. If being able to take an unplanned break is not enough incentive for you to start tracking the Pentamize way, then there is probably nothing else I can say to convince you.

Results Through Day 31:

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)

gained 2.0 kg (5 cheat days, 2 partial cheat days, and 6 break days)
minutes saved from max of 90 – 613
2187 minutes total
average run time – 71 minutes

Monster 1.3 KG Weight Loss In One Day And Holiday Cheating Review

Day 470

Let me review a bit what has happened over the course of the 2017 year-end holidays. I have had more break days in this short period of time since starting. Yet, the weight gain that has occurred is less than I was expecting.

I just took 3 break days for New Year’s partying, and my weight increased by 1.9 kg. This was far less than expected and why I am feeling good about the upcoming recovery. However, the attempted recovery between Christmas cheating and New Year’s cheating was actually not so great. This is not that surprising, though, since I lost a great deal of discipline during that time. Even between Christmas Day and New Year’s, I took an additional break day, and the 26th was a partial cheat day.

I started at 77.0 kg before Christmas and shot up in one day to 78.7 kg. Then, I slowly recovered back down to 77.9 before the New Year’s Eve and New Year’s Day cheating. That portion of this holiday cheating period is pretty typical and not so surprising.

What has been surprisingly good is that I didn’t gain more since December 31 (including that cheat day). Yes, I have gained weight. But 3 break days in a row and only one 90-minute run, and I am at 78.5 kg after today, up from a start of 77.9 on December 30. That is only .6 kg over with only one exercise workout in 4 days. And that included 2 cheat days and a partial cheat day. I would have expected to be well more than 1 kg over at this point, and maybe even up to 2 kg over.

Today was a monster recovery day that took a big dent into getting back to the 77.9 I was on December 30. I lost a huge 1.3 kg, down from 79.8 to 78.5 kg. However, getting back down to 77.9 is only the first part of the holiday recovery since I was actually 77.0 before Christmas. At that point, I was .2 kg over my starting weight of 76.8 for the 100-day test.

Let me be clear, though. One lesson I have learned is to not rush a recovery or rush losing weight in general. This tends to get me down on an emotional and psychological and sometimes a physical level. I have 70 days left in my 100-day test, and that’s way more than enough time to recover. If things go well, I might even do that in a week or two. But if that is to happen, it should happen naturally instead of forcing it. At the same time, I am pretty used to going without break days for a long time. The recent days are an exception.

Lo and behold, I took another break day tomorrow (I am writing this blog post a little later, so I already know this). But I was able to do this because I was only .3 kg over after today’s huge loss of 1.3 kg. It was darn cold outside (right around freezing), so it seemed like the right time to take a break. On Day 472, though, I will definitely need to get back to a good run.

Results Through Day 30:

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

gained 1.7 kg (5 cheat days, 2 partial cheat days, and 5 break days)
minutes saved from max of 90 – 523
2187 minutes total
average run time – 73 minutes

Breaking Even On 100-Day Test At Day 13 And Including One Cheat Day

Day 453

The best part about today is that I am back to breakeven on my 100-day test of flexible exercise scheduling. This includes the recent cheat day. However, when I have a cheat day, I like to recover 100% as quickly as possible (without killing myself, at least). And I still had .1 kg more to recover even though I am back to breakeven on my experiment.

After 5 days of recovery, I have lost back 1.4 kg of the 1.5 that I gained. That is a very good average of almost .3 kg of weight loss per day over this short period. I have lost weight 4 of the 5 days, and the other one was a pretty small weight gain of .2 kg.

Today had one of my best starts ever in terms of diet performance. At 4 in the afternoon, I had only increased to 78.0 kg, from a start of 77.2. An increase of only .8 at that time of day is way below what it usually is. It’s not even that uncommon for it to be at 1.3 or even 1.5 from time to time. The good start ended up helping me lose .4 kg today.

At 4 in the afternoon, I felt there was hope to fully recover from the cheat day by losing at least .5 kg. Over the next 4 hours, that chance was still there. I had part of a pizza (frozen pizza from the store) and was at 78.2 kg. That was still only 1.0 kg above the starting weight.

I finished the day off with some yogurt. While I didn’t track closely the rest of the night, my max increase was only about 1.3 kg, or a max weight of about 78.5 kg.

After many very poor days of overnight weight loss lately, that part of my weight maintenance plan finally went well today. I lost .9 kg, which put me at 77.6. Since my pre-cheat-day weight was 76.6, I needed to lose .9 kg to fully recover. In warmer weather, that would almost be a given. In this cold weather we are experiencing here lately, it’s possible to come in at even less than .9 for a 90-minute run.

And what I just said happened. Despite a decent performance with an ending heart rate of about 132, I lost only .8 kg. It was already time to wrap up the day right after the exercise session. And despite peeing a little, I was still at 76.8 kg. It put me even on the 100-day test and .1 kg more to fully recover from the cheat day. I am going to continue with another 90-minute run tomorrow and will hopefully shave off an additional .1 kg. If so, I can start reducing some of my run times to below 90 minutes again since that is part of my 100-day experiment.

Results Through Day 13:

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
breakeven overall (one cheat day and no break days)
minutes saved from max of 90 – 62
1108 minutes total
average run time – about 85 minutes

4th Day Of Recovery Shows Nice Loss Of .4 KG

Day 452

This is the 4th day of my current recovery period from a cheat day. It’s been up and down so far, but I have lost .6 kg in the first 3 days.

The first day of recovery, I lost .1 kg. Then, I had a really big day, losing .7 kg. Yesterday was a hiccup, with a weight gain of .2. But that still adds up to an overall weight loss of .6 kg.

It’s nice to be able to recover from a cheat day in 3 or 4 days. But when it’s a big cheat day, like gaining 1.5 kg this time, it’s hard to recover that fast. But by the end of this day, I was within .5 kg of losing all that weight back. It looks like it could take up to a week this time to fully recover. This is normal and nothing to worry about at all. I suppose even 2 weeks would not be a real problem since you generally should not be in a rush to lose weight, anyway.

Today was great as far as diet, and it was enough for a decent run to produce an overall daily weight loss of .4 kg. I was hoping for even more, but a very fast run compared to recent sessions still produced an unexpectedly low loss of .9 kg. Even in cold weather, I was really expecting more than 1.0 kg. But as I have said over and over again, a loss of .4 kg can never be considered a bad day. It’s still good even though there was higher potential.

At 4:15 in the afternoon, my weight had not gone up much at all. It was at 78.7, which is 1.1 kg over the starting mark. That made for the potential of a very good day as long as I could maintain my discipline. I was way below the 2.0 kg guideline, keeping in mind that staying below 2.0 is preferable. Intentionally getting up to 2.0 is not the goal, as that is risky.

I continued eating small meals and was still only 78.9 kg at bedtime. That is splendid and only 1.3 kg over the day’s starting weight.

Unfortunately, the chance for a really big day started to slip away overnight. I woke up and was 78.3 kg. That is not horrible, but a drop of .6 overnight was less than what I would have needed to set myself up for a really big day of weight loss. I had an outside chance of completely recovering today, but that chance was gone when I was 78.3 at wakeup time.

The previously mentioned weight loss of .9 kg from the faster run saw me finish the day at 77.2 (I went to the bathroom before the final weigh-in and lost a smidgen more). Even in cold weather, my heart rate was about 148 at the end of the session. That is the highest it has been in a while, especially in freezing or close-to-freezing weather. Nonetheless, I am aware of these results lately, and it is helping that I am eating less. So in the end, it’s more or less evening out. My recovery continues, with a loss of 1.0 kg in 4 days, with .5 more to go.

Results Through Day 12:

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
gained .4 kg overall
minutes saved from max of 90 – 62
1018 minutes total
average run time – about 84 minutes