109.5

Weighed myself this morning after peeing out what I could. Result: 109.5 kg. Essentially, I didn't lose any weight during Week 4. 

We have officially entered the badlands portion of this diet, I'd say: from here on in, it's going to be hard to lose weight without constantly ratcheting up the exercise. Am I going to have to take up jogging? I'd rather not; I'm still too heavy, and my ankles and knees would suffer from the pounding. Jump rope is a possibility; I haven't done that in a while, and it's a whole-body activity in line with the bodyweight calisthenics I've been doing. I could also start implementing the Jason Fung routine now and begin skipping days when it comes to eating. That would radically drop my caloric consumption, but I worry it would also leave me weak and hypoglycemic. A compromise might be to have something close to fasting days, but not quite: on days when I don't eat, I have a Soylent shake instead. (If I ever buy Soylent again, I'm getting chocolate. Their original "cereal milk" flavor is increasingly disgusting to me.)

With my body metabolically adapting, something has to be done. Cutting further back on food, as described above, is probably the easiest thing to do. But starting this coming week, I'll also be adding some new exercises to my calisthenics routine, so that ought to help as well. And of course, I just ratcheted up my stair work to the 10th floor, and I'll be there for another two weeks before I ratchet up again to the 14th floor. All of this ought to keep me losing.

And after all of this is done, and I can eat more reasonably again, I might consider going full keto, at least for a while. Desserts are possible on keto, so I'd still have access to sweets, but only in moderation (remember our discussion about the cephalic response to sweets?). A lot of keto desserts are what are called "fat bombs" because they rely on a high concentration of fat to create satiety.

I guess I should consider myself lucky that I didn't gain any weight last week.