Weight loss

[Madgen]

I am about to start run 1 on week 6 and still not managed to shift any weight! When might I expect to start losing?

[Oldfloss Administrator Graduate]

Well.... that is tricky! How do you feel? Any fitter, any more healthy?

Since C25K is not, specifically, a weight loss programme... it does not always follow that you will lose weight... some folk do, and some don't...I put a little weight on! ( It was good for me though).

What many folk do find, is, that linked with a great healthy eating regime they do tone and tighten and get trimmed and leaner. Other folk have had significant loss.

I notice you are on the weigh loss forum, as are a fair few folk in this forum... so keep running, and keep posting..

[Madgen in reply to Oldfloss]

Thank you for your response. I'm definitely feeling fitter but would have expected some weight loss to reflect the exercise I'm doing now.

[Oldfloss Administrator Graduate in reply to Madgen]

Glad you feel fitter... but, it does not always follow, I am afraid.

Yes,there are some real success stories from folk and I am sure you will get some replies to that effect..but it is really all about the eating regime too. If you begin posting on the Weight Loss Forum, you may get some useful pointers from them

[Cornish-girl Graduate]

I am on week 7 and haven't lost any weight but have lost inches, plus feel much better. I'm hoping the weight loss will catch up but if not at least I'm toning up. Keep going your body will be grateful

[Unfitdad59 Graduate]

Hi, as the others said, this is not a weight loss programme. I started running as I hated puffing when walking up hills. I now feel fitter, I have gone down a trouser size, I feel great, but I have not lost a pound in weight. You need to combine running with a diet and that will do the trick. But for now just enjoy how fit you feel and the smug feeling that you are doing something to keep fit that most of the population do not do.

[Hidden]

Remember muscle is said to weigh more than fat!

[Fiendarina Graduate]

I would have liked to lose some weight too, but haven't. Whether consciously or unconsciously, think I've ended up eating more, kidding myself I need pasta to cope with the running! I do feel fitter and have more energy though, and can now keep running for longer than I ever thought possible. But still no smaller trousers.

[heavyhorse Graduate]

Diet is the biggest factor for weight loss, but running is a great way to keep fit which is just as important. If you work out that running 5 k will burn 300/350 calories, then it still takes 10 runs to burn 1 lb off. Which can easily be negated by eating an extra 1 biscuit a day over your maintenance calories. But on that positive side going out for a run instead of watching tv with coffee and a biscuit is like using 500 calories! And even if you are not losing you might lose inches as your muscles tone up! Once you are running longer distances and more regularly , you will be burning more calories too. Don't give up! (Ps I am 7 stone lighter than I used to be and a million times fitter! It is possible ,it just takes time !)

[misswobble Graduate]

HH is spot on 🙂 I have lost nearly five stones through eating a healthy diet, cutting out the crap and packing up boozing. If you eat/drink healthily and keep running you will lose weight. How could you not? 🙂

C25k doesn't need any extra food. You,only start getting a bit extra as you run beyond 10k

It's only week 6! Getting fit and losing weight takes time, but meanwhile you are getting healthier and stronger day by day,✔️💪👍🙂

[Kallyfudge Graduate]

I've lost 36Kg from my max weight. I agree completely with HH. If you imagine the body is a bucket with a hole in the bottom, The hole has a minimum size called your base metabolic rate, but you can increase the size of the hole by exercise, you are pouring water into the bucket in the form of calories, everything you eat has calories and a lot of drink does too. If you are gaining weight you are pouring in calories faster than the hole is draining them. If you are maintaining weight you are pouring in as much as the hole is draining, to loose weight you need to be draining calories faster than you take them in. There are 2 ways to do this, you can increase the size of the hole by doing more exercise, and you can decrease the rate at which you pour it in (or both).

I lost weight by doing both of these, limiting calories in my diet and by increasing the size of the hole by exercising. Its true, following the c25k plan alone wont burn a huge amount of excess calories, exactly like HH said 300/350 per 5k, and it isn't safe to increase your mileage yet to that point (follow the plan) BUT you can do more exercise if you want, I was doing about 1000 to 1500 calories per day, by running following the C25k plan, by using the elliptical at the gym for 1 hour when I was on rest days, and by walking a huge amount, 20-30,000 steps per day, combined with dieting I was loosing around 250g+ per day.

Unless you have a specific medical issue such as diabetes, don't be fooled by fad diets (low protein, low carb etc) Just focus on calories and eat normally just less, also don't worry about the time of day you are doing the exercise a burnt calorie is a burnt calorie.

I would highly recommend finding an easier balance than I, also to consult a doctor and get their advice on what is safe for you, I had free time to do this and have burnt out many times before trying the same thing. If I had learnt to take it easier I might have lost the weight years ago.

Don't be put off by the fact you haven't lost weight so far, by doing C25K even if you haven't lost weight, you are transforming your body into an engine that can burn calories, either through running, cross training, walking, you can do much more than you could before.

Check how you weigh yourself, even solid floor, in the morning after you've been to the toilet works best for me.

Your weight varies a lot naturally due to water (water weighs 1g per ml), look for trends over time, I find my weight can jump up to 1-1.5kg if I eat something particularly salty (e.g. pizza) for 24-48 hours as my body reduces the salt and associated water. Don't avoid salt, just don't be worried if you notice that.

Mainly, run to enjoy running and enjoy your progress improving at running. I know people who do fast days etc, its so much better if you just have a hobby like running that burns calories and you don't have to feel like you are punishing yourself.

[Madgen in reply to Kallyfudge]

So informative, thank you

[groovyforster]

Weight loss includes nutrition and exercise. Are you eating the right foods? Are you eating enough of them? Are you eating at the right times of the day. I've seen it before. You won't lose the weight you want even if you exercise 2 hours every day and not eat, eat too much, eat the wrong things or eat at the wrong time of the day. Good luck and happy running.