Why haven't I lost any weight ? Sad face.

[Louzrv]

Just finished W8r2. Feeling amazing and so proud. Never in a million years did I think I could do this. I had to repeat W1 three times. It's not been easy, it's a challenge however I love it. BUT... I really thought I would have lost a few pounds and am gutted I am exactly the same weight as when I started. I think my bottom has shrunk a little n hubby says I have lost weight but the scales say otherwise n make me sad.

[runningnotwalking Graduate]

It doesn't always happen like that - sometimes you'll not loose the weight but will appear fitter and trimmer. Muscle weighs more than fat and so as your body changes you may not see the weight loss straight away.

Some runners also don't see any weight change until after graduating which is an incentive to graduate and keep running once you have.

Interval training can help once you have graduated (check out the NHS Choices Speed C25K+ podcast) as can cross-training and of course a balanced diet.

It will happen - just maybe concentrate on graduating first.

All the best.

[aliboo70]

Don't worry! I haven't lost any either, but i think i'm definitely less wobbly in general! Especially in my legs. Can even feel my stomach muscles beginning to work! And i'm now a graduate!!

Bet your general fitness has improved a lot and you should be really proud of yourself!

I go to Slimming World after losing 2 stone in 2012, don't go every week now but still weigh in at least once a month and my weight has been stable since i started c25k which isn't so good cos i'm a bit out of my target zone and have to pay at mo But i feel a lot better and happier, the scales don't really matter too much

Good luck for week9!

[Beek Graduate]

Don't get too despondent with the scales - they tell lies! I have not lost any weight on my scales but the last trousers I bought I had to get one size smaller so your body will be toning up and you will be a lot thinner. I wish I had measured myself at the outset but friends are noticing a difference in me - and yours will too. They already are by the sound of it!

DO NOT BE SAD - life's too short!

[Lovefood1984 Graduate]

I'm another that's lost nothing but I do think I've toned, although even the tape measure says I haven't shifted since dec 1st when I was mid way through c25k, I'm hoping as my distances increase I may start seeing something but for now I'm trying to cling onto the slimmer legs I seem to have (not much change but enough for me to notice no jean size drop yet)

[Bazza1234 Graduate]

yes -- I wrote a similar post to this a few weeks ago. have been running and exercising for around 3 months now- lost about 4 inches around the waist - everybody is commenting on me "losing weight" - but the sales say "no". However I can now do up the buttons on that jacket I am wearing in my avatar pic

BUT -- I do believe that the numbers are now moving in a downwards direction for me.

[Realfoodieclub Graduate]

I am the same no massive weight loss but everybody keeps telly me how much weight I have lost. I have cheek bones now. I took a photo when I got my first proper running gear and took one last week you can see the difference even though the scales say no. It will happen. Have faith.

[misswobble Graduate]

You need to run solidly for about 40 minutes to start burning fat. You are probably burning calories on shorter runs, so all is not lost. Combine running with a healthy diet and the weight should start to shift.

[Scarlett_K Graduate in reply to misswobble]

This simply isn't true I'm afraid. You burn fat even when you're sitting on your bum doing nothing (albeit not very much). Your body uses both fat and carbs as an energy source all the time - it doesn't just switch from one source of energy to another after a certain amount of time running. Running for an extended period encourages your body to eventually switch to a higher ratio of fat usage versus carbohydrate usage.

Burning fat is not the key to losing weight anyways - having a calorie deficit is

[Bazza1234 Graduate in reply to Scarlett_K]

It's complex -- but my understanding is that, when running, our bodies use the glycogen in our blood (which has gotten there through the digestion of food) until it is used up - it then starts to deplete stored fat. However, as we can see from those runners who run a 5K in less than 30 minutes, it takes more than 30 minutes of anaerobic exercise before these glycogen stores are used up -- so to lose meaningful amounts of fat, we have to run/exercise for periods much longer -- over 45 minutes . -- something like that ! So to lose lots of fat -- run a marathon!!

[Hidden in reply to Bazza1234]

Again, strictly not true - interval training is better for this as this depletes the gylcogen stores quicker then long slow runs.

[Daisy23 Graduate]

You sound as though you're doing great!

If it helps, I've actually gained two or three pounds since starting this running malarkey (am about to do W9R3 tomorrow). But I'm also smaller of girth - I can get into clothes I haven't worn for years.

So try not to focus on the scales and congratulate yourself on how well you're doing instead. Enjoy your running

[DelilahDogstar Graduate]

I have lost a few pounds but was hoping for something more definite. No shrinking waistline or smaller clothes sizes for me.. But I did read that first of all you lose nasty lipids in blood, then fat in the liver and surrounding organs before beginning to lose the subcutaneous fat that many of us hope to lose.. That is all massively important to health, so well done us. We will be helping our bodies in unseen ways that might benefit us for years to come if we can keep it up! Would be nice to lose some from the bum though!

[Hidden]

Moving your body over one mile burns approximately 100 calories, slightly more if you run very fast, slightly less if you walk very slowly, and your weight and other individual characteristics will also influence the actual number. However, if we take 100 calories per mile as a reasonable average, this means that if you manage the full 5K (3.1 miles) in a session, you will probably burn just over 300 calories. It seems, though, that most of us do not manage to cover that distance in a session.

To lose one pound of weight, you need to burn about 3500 calories, i.e. you need to run approximately 35 miles. If you are managing 5K (3.1 miles) per session, you would do that in about 12 runs. For most of us, though, it seems that we need more. I've just checked my own records. I am very slow and I needed 18 runs to cover that distance, i.e. at least 6 weeks if I stuck to 3 runs per week. So in 6 weeks, I possibly could have lost one pound weight due to running.

However, all the above assumes you do not eat any more than you were eating before you started running. Yet, running can make us feel ravenous at times. Also, there is the fact that running builds some muscle. Muscle is denser than fat, so you will see your body becoming toned and inches lost even with no evident weight loss.

I'm combining C25K with monitoring what I eat on MyFitnessPal. I'm allowing myself a basic 1200 calories a day, but entered my lifestyle as totally sedentary. This means that any exercise I enter will let me add further calories to my allowance. Some days, I let myself eat all the extra calories I have "earned" by running, swimming or walking, which lets me include wine, cake and other treats. Other days, I might eat back half the amount I have earned, and some days, if I don't feel hungry, I don't eat back anything. Doing this, I have lost about eleven pounds over the last two months, which is not dramatic, but has been totally painless.

[Bazza1234 Graduate in reply to Hidden]

Yes -- and after our 5K run, all we have to do is "reward" ourselves with an "energy drink" -- and POOF go those calories we just ran off!!

[Scarlett_K Graduate]

Ignore the scales and get a tape measure. I've not lost any significant weight but I have lost 3 inches off of my waist!

Muscle does not 'weigh more than fat' by the way, it's just denser. So a kilo of muscle takes up a lot less space than a kilo of fat. So you may well have lost fat, gained muscle, and stayed the same weight. Scales are bad news, don't let that number on them rule your life

[Louzrv Graduate]

Thank you much for all the responses. Taking the time to talk through your experiences and it really helps. I can't tell you how much. The words of encouragement and support are just what's needed. It's nice to know it's not just me! Looking forward to my run tomorrow and for now I will banish the scales. Thanks all. Happy running.

[Mum2run Graduate]

Louzrv I haven't lost any weight either I started running at the end of December and have graduated but I still weigh the same. I am, however 2" smaller round my middle as I measured myself on my start date.

I certainly feel fitter and can get into trousers which I couldn't for a while so I am taking comfort in the fact I am toning up.

[Hidden]

Aha, you may well NOT lose any weight*, but you WILL become fitter, slimmer and much healthier. I found a belt or waist size change more than weight loss.

We tend to obsess about weight, when we need not.

* Depending on your build/fat levels at the start.

[misswobble Graduate]

I gained weight early on in my running but it evened out and I have lost it since. You lose inches off your waist as all the motion involved in running gives your stomach a good workout! Try not to reward yourself after runs unless it's a non-food treat!

[nextjenn Graduate]

I am sure you will have changed visually. Have you done measurements? I do arms, hips, tum, chest, bust, calves, thighs etc and write them down weekly. I've noticed a 24.5 inch loss over 6 months! I only really started loosing weight watching/changing my eating habits for the better. But I really advise taking down your measurements - its where most of the change can be seen