week 4 completed

[hedgerley1]

Really enjoying this!! But why the weight gain, I have porridge for breakfast and salad for lunch and supper and have gained 4lb not happy.

[mfamilias Graduate]

Hi Isn't C25K great? Week four done, well done you! I'd recommend putting the scales away until the end of the programme - it turns a source of stress into a target. As for the weight gain, we girls can put on several pounds just due to hormones and water retention. Running doesn't necessarily make you lose weight, but does tone up the body so you can nevertheless lose inches all over. Why don't you measure yourself now, stick it in a drawer and weigh/measure yourself at the same time once a month? That's what I did.

[Ugifer]

As mfamilias said, it's not weight as such that you need to worry about too much - the running will help in many ways beyond that and even if you do put on a little, it's not likely to be fat.

Various explanations exist for why you might gain a little weight when you start running; putting on muscle, storing glycogen, storing water etc. I'm not sure that anyone knows for sure but I can say that personally I didn't lose any weight for the first year of running. However, I did start to lose fat around my middle, which means that I was converting that weight from fat to something else - muscle, glycogen, or a mixture of things. Whatever it was, it's probably more useful that the fat around my middle!

Oddly, after about a year I have started to lose a little weight but a much greater effect is that I feel fitter and stronger than I have in years. The losing weight might be down to being able to run further now, but it takes time to achieve that.

If you can stick with it, you will find that it helps - you might not lose weight but you could still find that you look better and feel much better for it.

[misswobble Graduate]

It will come. Give it time. Just salad ? You can under-eat!

If you eat healthily and keep running then you will lose weight. How could you not?

Weight loss is not quick, it takes time and you have to put the work in. Are you swimming, cycling, walking etc as it all helps

The early walk/run sessions are not particularly long or physically taxing, and providing you don't eat extra afterwards, then the weight will shift.

[Anaverageman Graduate]

Good alternative to looking at ' weight loss ' on c25K is to measure your waist line with a tape measure... now and again at the end... neglecting whether you do/ dont lose weight for a sec ( and exercise is NOT a good method of weight loss short term.. ) but exercise AND calorie restriction the best method of longer term sustainable weight loss.. the other fact is.. with running you WILL see a ' change' in your body... and it is likely to be manifested in reduction in the waste measurement... ( which as it happens does correspond to loss of 'visceral fat' the most important kind of fat to lose with regard to your overall health) whether or NOT your overall weight goes down or up...

ps the OTHER thing you need to consider is it takes TIME.... and anything that is lost QUICKLY is more than likely to be put back on again..

[Hidden]

I only lost 3lb doing c25k and was hoping for a lot more. So I have followed it up with the nhs 12 week weight loss plan, while keeping on running. Slowly more lbs are coming off. But most excitingly a visit to the doc revealed my blood pressure is back in the healthy zone, in fact it's if anything low, and my breathing has improved (I'm not asthmatic but use an inhaler for breathlessness). I also just FEEL better, which is not to be underestimated. Make a note of all the positives rather than overfocussing on one thing, and maybe return to the scales at the end of the 9 weeks to see what the difference is then. Also another vote here for doing before and after waist measurements, that will def show a difference

[Hidden in reply to Hidden]

Another thing I remember someone mentioning... When as well as what you eat is important - the period after exercising is apparently when you process the nutritional value of your food, proteins etc, most efficiently. During the 9 weeks of c25k I started having much more substantial breakfasts following a morning run. It just sort of made sense. Not sure about the scientific basis though...

[Usain_Balti Graduate]

I agree with all that's been said but I'd add this, ignore your scales and look at yourself in the mirror.

I'll bet your posture is better, you're walking taller and your shape is firmer, if not, it soon will be and be prepared for the wolf whistles!

[Clarmurs Graduate]

I know how you feel, I'd gained about 4lb by week 4 or 5 and was feeling pretty low about it but realised my clothes weren't any tighter. I'm on W8 now and have only lost 1lb that I gained so far but overall feel better in myself and I'm trying really hard not to attach too much importance to what the scales say x

[misswobble Graduate]

I lost 3.5 lbs this week and I'm on the injury couch. It must be my metabolism hasn't noticed yet. Ha ha

[Clarmurs Graduate in reply to misswobble]

Now you're boasting ha ha x

[Hidden]

Good morning, weight loss is about losing fat and being more toned. Consequently You can weigh more as muscle is heavier than fat. As long as you keep on track of sensible eating and not bingeing etc., your body shape will improve.

Visualising yourself at your ideal dress size can be a good driving force. Really imagine this vividly, so the mind will automatically be driven towards healthier eating options when you do this correctly.

Good luck with achieving your goals.