Running and weight loss... ?

[Overnight_Oats_99_]

I completed the C25K in January 2025, and have been running at least 15k a week since then, and am on week 4 of Juju's Magic Running Plan (found on this group) to build up to 10K. I'm running pretty fast - on a good flat course 5k in 25 minutes.

I've found I really enjoy running, and am keen to do more.

However, one my key motivations was to lose weight. I'm 5'9" and started this about 80kilos. As well as the running, I've been calorie counting and cutting out treats. I've still only lost about 3 kilos. I think I lost nothing the first few weeks, then lost most of the weight over the next month, then the last few weeks haven't lost, indeed have again by about .2 of a kilo.

Before lockdown, I had a pretty rigourus regime and lost about twenty kilos over a year, then despite the same eating/fitness regime, plateaued around my current weight.

The fitness app for my scales is telling me I have high levels of body fat, and should weigh 10 kilos less.

Does anyone have any expertise or personal experience to offer... ?

Many thanks!

[damienair Administrator]

Hello. I used to be a couch potato. Did very little exercise and I would eat what I wanted when I wanted. Over many years I’d gained over 3.5 stone in weight. I decided to turn my life around about 8 years ago and started with C25K. Initially like you I did not lose much weight and I joined weight watchers at around that time and I lost about 3 stone. Covid came along and I gained weight again. About 18 months ago I started to just eat 3 meals per day, I stopped snacking in between meals and I stopped eating bread. I continued to run and bit by bit the weight came off. I lost 30 lbs or 2 stone and 2 lbs. I’m in a Healthy BMI weight range now. I run between 25-30 kilometres most weeks. But I found that weight loss is 90% food related and 10% exercise. If I eat more than normal despite running I will gain weight. So I need to be very careful and stick to my routine.

Definitely for me just sticking to 3 healthy meals per day and not snacking or eating bread worked great. And I’ve been able to maintain my weight since last summer, well except for a little blip around Christmas time, but we won’t talk about that. 😀

[Sax64 Graduate10]

Exercise is great for a healthy body but can't be relied upon to lose weight. It's all very counter intuitive. I recommend reading Dr Giles Yeo's book 'Why Calories don't Count'. It's a very accessible read full of insightful information. The thing is also, we can get very carried away with our technology. How do you feel about your body, if you weren't being bullied by your scales? If you're eating a healthy diet and your exercising, your body should be quite good a sorting itself out to a desired level. I'm no expert, and if you read Giles's book, you will find that some people have it hard trying to lose weight, as various hormones are not helping them in their quest, but there is no easy answer that applies to everyone. Good luck

[Overnight_Oats_99_ in reply to Sax64]

Thanks. Yes, that's certainly true, that without all the reports I'd think I was doing well. The app also tells me I have a 'Metabolic Age' five years older than my actual age - that seems questionable, as I'm generally taken for younger, and finish my parkruns ahead of a great many younger (and fitter looking) people.

[Yesletsgo Administrator Graduate10]

I've lost very little weight over the 4 years I've been running BUT my shape has definitely changed for the better. Muscle really does weigh more than fat!If it's worrying you speak to your GP and get proper medical advice.

[Overnight_Oats_99_ in reply to Yesletsgo]

Yesletsgo, thanks. Yes I certainly look in better shape!

[Yesletsgo Administrator Graduate10 in reply to Overnight_Oats_99_]

Pleased to hear it 😁

[Madwife60]

I have a similar story to damenair and the brutal truth is you can run yourself fit but not thin. Weight loss starts in the kitchen and exercise tones you up and improves your cardio vascular health. I run 15k a week, do two yoga sessions and two weights sessions a week but at 67 if I eat more than 1400 calories a day I start to gain weight. Sadly bread and ice cream are foods of the devil for me. To keep on track i try to avoid eating anything I can just grab and stick to prepared meals on a plate. The 10 minutes it takes to get it together means I start with a nice glass of water: all very boring but good luck with your journey

[Overnight_Oats_99_]

Since posting this I have lost a few pounds. Slow progress, with ups and downs over a week, but good to know it's moving in the right direction, albeit slowly.