Continued Recovery With a 75-Minute Nonstop Jogging Session

Day 90

Today, I started at 76.7 kg and ended at 76.3. My exercise session consisted of a 75-minute nonstop run.

When the run started, I was at 77.1. And I went down to a fairly decent 76.2 by the end of it. .9 kg in 75 minutes is actually a much better rate than yesterday, which was oddly only 1.2 in 120 minutes. I have no idea what the difference was, but this kind of fluctuation is normal in my exercise and weight tracking experience.

After the run, my weight was looking pretty good because it was .5 kg below the morning mark. And this was at night, so I had eaten all daily meals except for one after the run. The worst thing I did after the workout was to drink some orange juice (the sweetened variety, which is a bad choice). But I kept it to a minimum, and my weight rose back up to 76.8 before bedtime.

The weight of 76.8 was good because it was only .1 kg over the morning weigh-in, which serves as both the ending weight for the previous day and starting weight for the current 24-hour period. That kind of number virtually guarantees weight loss even if only from morning urination.

The loss overnight from 76.8 to 76.3 was not very big. But because of the great start, it was still a solid weight loss of .4 kg over this 24-hour period.

My body is kind of feeling tired at the moment due to all the running. But it doesn’t seem like the right time to slow down now. I’ll need another good run for Day 91.

At the moment, it feels like a good time to do a 90-minute nonstop jog. Those 2-hour runs from Days 87 and 88 were darn long for me. But the shorter 75-minute run on Day 89 was not so bad at all. 90 minutes is almost in the middle, so it feels like the right thing to do for Day 91. I am still working hard to get back down to 75.0. It looks like it may take a week or so to do it. There’s no rush. But the problem is taking breaks now will just put me right back up to the high 76 kg range, which is not where I want to be since my starting maintenance-mode weight was 75.0. Besides, I’ll be having a cheat day on Christmas Eve, which is only 6 days away.

90M and -.2 kg
90M and -.1 kg
90M and +.1 kg
90M and -.3 kg
90M and -.4 kg
60M and +1.0 kg
120M and -.4 kg
120M and +.6 kg (partial cheat day)
75M and -.4 kg
total 4118 and -4.2 kg
averages of 67.51 min jogging and -.069 kg in 61 days

Day 88: First 2-Hour Run In a Long Time Helps Me Lose a Little Weight Back

Day 88

My starting mark on this day was 76.5 kg, which is the highest weight I have started at during the 87 completed days of the Pentamize maintenance mode documented in this blog. My ending weight was 76.1 kg, which means I dropped .4 kg today. This was a big recovery day after gaining 1.0 kg on Day 87. That was due to seriously overeating on the evening of Day 87. Read the blog entry for more details.

I went out in freezing weather (even slippery sidewalks) and ran for 2 full hours. I lost 1.7 kg during this run, dropping from 77.1 to 75.4. Then, I rose back to 76.6 after eating and drinking water. This is pretty good as long as I eat 2 really small meals the rest of the day. But I need to limit my food intake. Otherwise, I could even gain weight again today, which would be ridiculous after running for 2 hours.

Unfortunately, I had several hours to go. So I struggled with what to eat because it was clear I would need to eat at least a little more food. Ultimately, I ate a small sandwich and apple and did something that I discovered helped me a lot in Pentamize full weight-loss mode. And this simple technique was to go to bed early!

They say that sleeping can help you lose weight. And although this is not something that is easy to track, my purpose of getting more sleep is actually a little different than the reported biological benefits of sleeping. Rather, sleeping early is one of the simplest ways to stop eating. Yep. If you are sleeping, then you are not eating. So this is another way that sleeping can help you lose or maintain weight.

Now, will getting extra sleep or sleeping early help you lose weight? It’s not a certainty because everyone has different habits. For example, do you eat less at night due to sleeping early but then unwisely make up for it when you wake up? This is within the realm of possibility. So it’s best to make sure you don’t overeat when waking up. How do you track this? Well, I always recommend tracking everything. If you normally eat 2 eggs, one piece of toast, and 3 pieces of sausage in the morning, then follow that same diet when you get up no matter how much sleep you get or don’t get.

In other words, you may be able to control your evening food intake with sleep. But ensure that you stick to your normal diet when you get up in the morning even if you end up being hungrier than usual. This is the only way to avoid overcompensating and destroying the successful act of eating less the night before. Use my Pentamize book to learn how to track everything.

90M and -.2 kg
90M and -.1 kg
90M and +.1 kg
90M and -.3 kg
90M and -.4 kg
60M and +1.0 kg
120M and -.4 kg
total 3923 and -4.4 kg
averages of 66.49 min jogging and -.075 kg in 59 days

Day 85 – Good Recovery Day After Awful Weight Gain On a Cheat Day

Day 85
Starting Weight: 76.2 kg
Ending Weight: 75.9 kg

Today is a major recovery day after the first cheat day where I also had a break day. That is doubly bad for someone like me, who struggles to maintain my weight. If the 84 days of this maintenance mode show anything, it’s that people like me must watch their diet and exercise to maintain a decent weight.

This morning, I was 76.2 kg. After eating and doing some work, I was up to about 76.9 and went on an afternoon run for 90 minutes. I prefer to do a 90-minute run on an important recovery day like this, although it may sometimes be only 60 minutes.

It was pretty cold outside. But I had a good run and was up to a heart rate of about 156 to 160 at the end. My weight dropped a good amount, going down to 75.6 kg. That is a drop of 1.3 during the run.

Sometimes, I am extremely thirsty after one of these longer runs. But that thirst doesn’t seem to be there as I am writing this, shortly after the run. I am going to get a little something to eat a small cup of water to tide me over until later.

This could be a very good weight-loss day. But to guard against overeating, my plan is to have 2 more fairly small meals and no ridiculous snacks that might hurt me.

After my first post-exercise meal, I weighed in at about 76.0 kg. That was a pretty reasonable increase of .4 kg. I am doing okay so far. I am thinking that I will have 2 more smallish snacks instead of one meal. The idea is to eat a small amount but also not get hungry. This is the general benefit of eating several small meals a day instead of only 3.

I went a little overboard, rising to about 76.7 after the last of the snacks. However, the morning’s starting mark of 76.2 is only .5 kg less than this amount. My personal weight lost during sleep is usually, but not always, more than that. But it looks like I’ll need to do another long run tomorrow to continue this recovery period.

Results in the morning were just so-so for a recovery day. I lost .3 kg, recording a weight of 75.9. This definitely necessitates another long run for Day 86 of this Pentamize maintenance-mode blog. I am happy enough with losing .3. But over the next 2 days, I need to lose a lot more because I have a little Christmas party. But that party is just something at my daughter’s school. So there won’t be any big meals, and it only lasts a couple of hours. Nonetheless, there will be drinks and some snacks there. So it could put me in a little trouble.

60M and -.5 kg
60M and +.4 kg
90M and -.2 kg
90M and -.1 kg
90M and +.1 kg
90M and -.3 kg
total 3653 and -4.6 kg
averages of 65.23 min jogging and -.082 kg in 56 days

Solid Weight Loss On a Recovery Day And One Hour Of Running

Day 66
60-minute run and lost .5 kg

My starting weight today was 75.4 kg. That was due to another poor weight gain of .5 kg on a break day. Hopefully, I can recover today because that is pretty bad.

I always maintain flexibility in my exercise schedule. This is especially important because I have a 3-year-old child. She was a bit sick in the morning, which meant that I needed to try to exercise early so I could watch her all day. Today would have usually meant a 90-minute run. But due to the rushed situation, I only had time to run for 60 minutes.

The result of my one-hour jog was good. My weight went down to 74.2 from the starting weight of 75.4. That was an unusually high 1.2 kg weight loss in one hour. I guess that’s possible because I ran really hard for the last 30 minutes and was sweating a lot. It was about 7 degrees Celsius outside.

My diet on this day was mostly meat, some milk, and a little fruit. I didn’t starve but also didn’t overeat, either.

My weight dropped to 74.9 kg by morning. And that was a very big loss of .5 kg. So it was the exact opposite of yesterday’s break day, which saw a gain of .5 kg. So at least I was able to erase yesterday’s bad result.

I got a headache today and was not even able to stay asleep all night. It’s not clear whether that affected my weight loss. Lack of sleep can cause you to lose less. On the other hand, you sometimes lose even more weight when you are sick. This is why one day of results doesn’t mean much. But from a psychological perspective, I am looking at today’s result as very good since it was a large weight loss of about 1 pound.

Tomorrow is Thanksgiving. I won’t be eating too much since I am not back home in America. So it won’t be a cheat day for me. However, since I still have a headache in the morning, I don’t know yet whether I am going to work out. So whether it will be a break day or not has not been decided. As usual, I will play it by ear and see how I feel physically.

Incidentally, if you are the type of person that tends to get sick a lot, then this could be a problem when it comes to weight loss or maintenance. I can only suggest that you should not unreasonably give yourself excuses to not work out. If you are constantly taking a break day every time you have a small headache, that can end up completely destroying your good weight-loss days. So work out if you are physically able to do so.

Last 5 Jogging Sessions:

90M and -.4 kg
60M and broke even
90M and gained .9 kg
60M and -.6 kg
60M and -.5 kg
total 2663 and -3.5 kg
averages of 61.93 min jogging and -.081 kg in 43 days

Day 63 Of Pentamize Weight Maintenance Blog: Lost .6 KG On a Recovery Day

Since yesterday was a cheat day, this Day 63 would usually include a very good workout that is designed to help me recover from the weigh gain that always occurs when I cheat. Often, this would be a 90-minute run. But several factors made me decide to just run for one hour.

First, it was raining again. Now, I don’t avoid my exercise just because it is raining. In fact, I wrote often on this blog about how I do work out even in bad weather. Even when it’s freezing here, I still run outside for up to 90 minutes. However, just because I work out doesn’t mean I am necessarily going to run in the rain for an hour and a half.

Second, I just ran a little too hard the past couple of days in a row. And my body just wasn’t up to the task of running yet again for 90 minutes.

Despite having a weak body and running in the rain, I knew it was still important to get a good workout to try to recover at least a little from the cheat day. So I opted to run exactly one hour.

There was some bad news at the end of the run. I only dropped .6 kg, which is about 1.3 pounds. This was probably due to the fact that it was cold, plus the fact that my speed was pretty slow. The drop was from 76.0 to 75.4. However, the good thing is that I had not gained all that much weight before the 3:45 p.m. run. Despite having a meal and a small snack, I went to the bathroom twice, presumably because I ate so much the night before. So I had only risen from 75.6 to 76.0.

After the run, my plan was to have a couple of smallish meals the rest of the day. This appeared to be my only option since 75.4 was only .2 kg below the morning weigh-in. That is just not room enough to have a lot of food.

The rest of the day, I just kept to my goal of eating a couple of small meals. And that worked fine. My final weigh-in in the morning was 75.0 kg. That was a good loss of .6 kg. And that puts me right back exactly where I was on Day 1 of this blog. That is clearly a success. It’s somewhat of a downer that I am often hungry and can’t take many break days. But my resolve to keep the weight off has kept me going.

The 6 days below are only for jogging sessions, not break days or other kinds of workouts. Since I have lost 3.0 kg on nonstop jogging days in a total of 42 days, that means I have gained 3 kg on break days or days with other workouts. So my jogging sessions are clearly what are allowing me to maintain my weight. Break days are really hurting me, and other workouts aren’t showing good results yet.

60M and -.1 kg
60M and -.4 kg
90M and -.4 kg
60M and broke even
90M and gained .9 kg
60M and -.6 kg
total 2603 and -3.0 kg
avg. 61.98 min jogging and -.071 kg in 42 days