Day 70 – Getting Through a Streak Of Weight Gain Or Poor Results

This is Day 70 of the Pentamize weight maintenance blog. Here is a summary of the day’s results:

Exercise Session: nonstop 90-minute run
Weight Lost During Run: 1.0 kg
Final Weight: 75.0 kg
Weight Lost: .1 kg (from yesterday’s 75.1)

I was 75.4 kg at the start of my 90-minute run. My weight at the end was 74.4. This is much lower than what it usually is. But I will chalk this up to the fact that it’s cold outside. I was definitely sweating quite a bit, though.

The final results today were not very good. I did lose .1 kg, which is the lowest measurable difference on my weight scale. Still, a successful day is a successful day. So I never get disappointed as long as there is something positive to take away from the results. And a small loss is positive.

The past two days, taken together, have me breaking even. And that is the result despite the fact that I ran 60 minutes on Day 69 (yesterday) and 90 minutes on Day 70 (today). To those who have not learned my Pentamize tracking system, this may seem disappointing. But if you learn my system, you will see these kinds of streaks even in full weight-loss mode. In my case, I am in maintenance mode now. So breaking even is great since that is my current goal, anyway.

The results are more disappointing sometimes in full weight-loss mode. But the important thing to keep in mind is that weight loss is not uniform no matter what diet or exercise regimen you are using. That is because variables such as water weight cannot be controlled with any kind of precision. These are things that just happen, and they happen in streaks. And since those variables do affect your body weight, this naturally has the effect of corresponding streaks in weight gain and loss.

The best thing you can do is learn how to track everything and spot patterns of weight loss and gain (and maintenance once you reach that phase). The purpose of my book is to teach you what patterns to look for. Once you learn these patterns, then you can modify your diet and exercise as necessary to get better results in your weight-loss pursuits. Read my home page for some more information on tracking.

Although I am not disappointed with breaking even the past couple of days, it does mean I will need to work out again on Day 71. I am no longer dismayed at short-term bad streaks. But at the same time, it’s important to keep exercising to break through that streak. So if you experience a bad patch of weight gain or a failure to lose weight despite working hard, keep going. If nothing changes after a few more days, then you may have to modify your diet or exercise. Otherwise, it may just be a temporary rough patch that naturally corrects itself.

Day 68 – Second Break Day In a Row And Gained a Little Bit Of Weight

Day 68
75.0 kg
gained .2 kg on a break day

Today is the first day in about 9 months that I have taken 2 break days in a row. For the last 6+ months of Pentamize full weight-loss mode, I actually took NO break days at all. And this is Day 68 of my maintenance phase. So that’s about 9 months.

Since starting maintenance mode, I had decided to finally take some break days because it was literally about 6 to 7 months since taking one. That sounds crazy to some people. But when I got into full mode and was using the Pentamize methods that I developed, I was losing approximately 2.5 pounds a week. That was so good that I didn’t want to take a break at all. The results kept me motivated to keep going.

All in all, I displayed some really bad form on this day. I had fast food at night in addition to having a break day. I had 2 small cheeseburgers, some fries, and half a small coke. That caused my weight to shoot up to about the 76 range a little before bedtime.

I am not registering this as a cheat day because I did not stuff myself. But those were obviously some poor diet choices. And doing this on a break day makes it that much worse.

Nonetheless, I actually only gained .2 kg by the time I weighed in. I did weigh in a couple of hours later than usual. But I don’t consider that cheating. I just wanted to go to the bathroom first.

So by the time of my weigh-in, I was right back to the exact 75.0 that I was when beginning Pentamize maintenance mode and this blog. Everything is fine as far as my maintenance, and I only gained .1 kg the past two days without any exercise. The past 2 days have been unusual in many respects. And yet, I have somehow managed to come out only .1 kg over. It’s now time to get back to doing some exercise.

Over this 68-day maintenance period, I have now had a total of 9 break days. If you do some simple math, that is still approximately one break day per week. While it would be nice to have 2 break days a week, that would probably require too much exercise on the 5 days of workouts. So I am going to stick to what I am already doing for now.

Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
broke even
+.5 kg
-.1 kg
+.2 kg
total +2.3 kg
average +.26 kg in 9 days

The Difficulty of Diet Tracking For Complex Dishes (Day 69 Of Pentamize Maintenance Phase)

End Weight: 75.1 kg
Results: one-hour jog and gained .1 kg

After taking two break days in a row, it was definitely time to start exercising again. I ran for a nonstop jogging session that lasted one hour.

It’s always a bit of a downer when you gain weight on a day with a good workout. But today was only a gain of .1 kg. So that’s not a big deal at all. It just means I need to keep working out for a few days now. And I do have plenty of time in my schedule for that. So I expect to do some nonstop running for at least the next 2 days. Then, I will do a calisthenics workout that includes situps, pushups, and probably the scissors.

I ate more vegetables than usual today and don’t believe that I really overate all that much. This is another example of how the total amount you eat is probably more important than exactly what you eat. I don’t think that casserole was necessarily a good choice. It had some pork and cheese, as well.

One thing I have noticed when dieting is that complex dishes can make you eat too much. You don’t realize how much you are eating at one time. To avoid this, I prefer to eat whole foods or pre-weighed portions. For example, a food that I eat on a regular basis is some meatball patties that are packed together and each weigh 100 grams. Since I know they each weigh 100 g, it’s easy to track the weight of my diet.

Once you throw a bunch of ingredients all into one dish like a casserole, it becomes problematic for tracking purposes. You would literally have to get out some paper or a calculator and start tabulating calories or food weight. I teach more on tracking techniques in the Pentamize book.

Eating a casserole today was not necessarily the problem. In fact, it is very common to gain a little weight on a random day even when working out. But eating complex dishes on a regular basis presents a serious tracking problem and can potentially cause you to eat too much without realizing it. So I generally recommend whole foods instead of multi-ingredient dishes when you are trying to lose your weight or maintain where you are at now. This could even be true with salad, depending on the ingredients. A salad with 10 different ingredients could be deceptively high in calories.

The daily data below are only for the last 5 nonstop running sessions. But the averages are for the 44 running sessions during this 69-day period. That means I am jogging approximately 2 out of every 3 days. Specifically, it is 64 percent of all days. 9 have been break days, and the others were calisthenics exercise sessions.

60M and broke even
90M and gained .9 kg
60M and -.6 kg
60M and -.5 kg
60M and +.1 kg
total 2723 and -3.4 kg
averages of 61.89 min jogging and -.077 kg in 44 days

Be Proud To Lose Weight (Pride And Having a Breaking Point Are Keys To Your Success)

Day 67 of this blog turned out to be a break day. This is unusual for me since I also took a break only 2 days ago. If you look at my average, I am getting in an exercise session an average of more than 6 days a week.

Today, there were 2 factors that convinced me to go ahead and take a break. I was still trying to get some research done, and I frankly was still sick. So instead of working out, I took a nap to try to feel better and recover. The fact that it was Thanksgiving probably helped me make that decision, as well.

The best news from today is that I actually lost .1 kg. That is the first day of weight loss on a break day during this maintenance period. 5 of the first 6 showed a weight gain, while the 6th was a breakeven day.

My break days have been such a disappointment, so it’s good to finally lose just that small amount. It’s the only good day I have had yet while taking a break. And during my Pentamize full weight-loss mode, I often even gained weight when doing a low-intensity 30-minute workout. And that was even while losing almost 70 pounds.

There is a caveat to today’s result, though. The fact that I was still sick and took a nap of 2 to 3 hours during the day probably helped me lose the weight. So I don’t expect this to happen on a frequent basis. Most likely, my regular schedule of about 6 days a week of working out probably cannot change. This is because I refuse to start gaining weight again. It just doesn’t make me feel good. I can’t do much in life. But the fact that I willed myself to learn how to lose weight means I am achieving something to be proud of. And I am not letting that up now.

When it comes to pride, it’s going to be a key to your weight-loss success if you are like me. I didn’t think that I was eating too much. But even when exercising, I still had trouble losing weight. And there were times where I was just not motivated to lose the weight.

What got me motivated was that I hit a breaking point. Until then, I didn’t really realize how big I had gotten. While I was not huge (5 feet 7 and 233 pounds), that was definitely not a healthy weight for me. It seems there is a tendency for some people to underestimate how overweight they are. It’s like the opposite of anorexia. You simply don’t realize how much weight you are gaining. And unless there is some breaking point where you realize that, then you aren’t going to be motivated to lose weight.

Those who finally get motivated and start to lose the weight will then have the chance to lose some and gain that pride.

I suggest having open and honest discussions with people that you love. Ask them how they feel about how you look and how much you weigh. It’s not about attractiveness. It’s about health. Talk to people that you trust and you know love you. And tell them to speak honestly because you need to hear their perspective. And if most of them or at least a lot of them say you really need to lose weight, you probably do. And this may allow you to finally reach that breaking point – that realization – that it’s time to get serious about losing weight.

Once you decide it’s time to burn the weight off, my very affordable Pentamize book can then give you more information about exactly how I lost the weight.

Days With No Workout
+.6 kg
+.2 kg
+.3 kg
+.3 kg
+.3 kg
broke even
+.5 kg
-.1 kg
total +2.1 kg
average +.26 kg in 8 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