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Couch to 5K
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Week2 completed - why do I not lose more weight?

Hi, I am new here. I really like the programme and have today completed week 2 run 3. I am really overweight and read the stories of weight loss. I thought I would see more by now on the scales but it is just half a kilo less. I think I notice it with my clothes that are looser but I need to lose weight.

Any advice?

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Two steps forward, one step back. I find I get a massive apetite with the running. So, I'm putting 90% of it (calories) back on. But even at that rate I will cease to exist in 12 years! (0.5 kg per month)

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Thanks for your reply. I run in the morning either around 7am during the week or a bit later at the weekend. I am not really hungry directly after the run. I have my usual porridge and would not say I eat more but maybe I should watch it. It would take me longer to cease to exist than 12 years though ;-)

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5K runs don't burn much calories and many don't register any weight loss at all. You will see noticeable weight loss when you start burning more calories than your total intake. Basically, it's all about low calorie balanced diet and runs from at least 10k up. It may look harsh but in principle it is very simple - if you are really up for it then you will do it.

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Are you following a sensible calorie deficit? Running will contribute a little to your overall weekly calorie burn but not a tremendous amount at this stage. The early weeks probably about an extra calories per session. Anything that burns more calories is good, but if your daily energy expenditure is, say 1500, that's 10,500 a week. 300 calories of running will not be making much of a dent in that if it is not in conjunction with dietary caloric restriction.

The good news is that the amount of calories burned does, obviously, increase as you progress through the programme, and if you keep up a 3 day a week regime once you graduate you will be burning closer to 1000 cal/week.

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If you read the guide to the plan healthunlocked.com/couchto5... you will see it mentioned that C25k runs are not long enough to weight loss.

If you continue running after the programme and start to run for an hour or more, then you will begin to burn significant numbers of calories and the body adapts to burning fat more easily at longer distances.

You will lose inches, if not pounds.

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Avoid the temptation to 'fuel' your runs. It is not necessary until you are running many ks a week. If you google 'calories burned running' you can see that the amount of calories burned at this stage of the programme is negligible (sorry :( )

To lose weight you need to reduce your calories in. Exercise will help and may speed weight loss, but on it's own? Not enough.

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Hi

I’m about to start week 9 and have only just started to notice a difference. While I’ve not lost weight as such my clothes fit a lot better. I have however not followed a strictly healthy diet so that could be why not seen a drastic change. I’d stick with it and I’m sure you’ll see results soon. Good luck

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I didn't expect to lose any weight at all doing this programme and guess what, I haven't.

However next week I'm going to start the 5:2 diet again as it really works and dovetails nicely with the programme (running Mon-Wed-Fri, rest days and diet Tuesdays and Thursdays, eat drink and be merry at the weekends). And C25K52 has a nice ring to it, like a friendly robot from Star Wars.

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I lost weight before I started running but put on slightly when I began. Need to make sure you are well hydrated, lots of water. I'm not sure exercise along will give significant weight loss I'm afraid but combined with healthy eating and I'm sure you soon notice the change. Good luck and well done so far 👍

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Although the early weeks of the program might not burn that many calories if it is aerobic and has your heart rate High for 30 min then it is 3 exercise sessions a week and that is better than no exercise for a previous couch potato like me. I notice a difference in breathing fitness I feel is improving and posture better. I have definitely noticed weight loss on my face and I'm only in week 3

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You’ve completed W2 and have done 6 runs. Each run has burned 150-200 active calories, so you’ve expended 1000 calories in total. That’s the same as 4 lattes or 2 cakes. Not sure you’d expect to see much weight loss in those 2 weeks.

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Thanks for all the replies. Will endeavour to be patient ;-)

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