Weight loss

[sarahb1702]

Why am I not losing weight , or clothes feeling any different.

I’m on Wk7 R2 although I’m amazed & so proud I’ve got this far, bit miffed my body doesn’t seem to be changing.

[GoGo_JoJo Graduate]

Are you eating less/better?

Are you doing other exercise too?

Don't forget you'll be developing muscle now which is denser. Do you have smart scales that can show fat and muscle percentage? It may be that your fat % is decreasing but if your muscle % is increasing you may not see any change yet.

[paravani]

I'm feeling the same on week 9. Maybe check that you're not eating too much, now that you're burning more energy you might be eating more to refuel. I try not to get too disheartened though, as my fitness has improved so much, I think it's just a matter of time before physical changes start to show. I heard once that it takes 9 weeks for others to start noticing a change in your appearance but 12 weeks for you to notice it yourself. Also if you don't have much to lose it can be slower than someone who does. Persevere and the changes will come, that's what I keep telling myself.

[RainbowC Graduate]

Each run in this programme is only going to burn around 200-300 calories, so it's not going to make a huge difference if this is the only thing you're doing differently. Paired with other exercise, healthy eating etc. it will help your body change - but it does take time...

[Whatsapp Graduate]

What you are doing is low/medium intensity cardio, great for your health and general wellbeing, but not necessarily the best way to lose weight. If losing weight is your goal try some other exercises high intensity exercises on your non-running days.

[Tbae in reply to Whatsapp]

HIIT is good for new starts and with time pressures. As seen on Trust me I am a Doctor recently.It will not burn 2000-4000 calories to produce a level of fitness that i guess graduates of C25k possess.?? Certainly not for people I know at my gym.I think it is misleading, although of course everything has its place.All movement is good. I hope it is not just another red herring.

Thank you for raising it.

[Whatsapp Graduate in reply to Tbae]

I did HIIT for 3 months prior to starting C25K. It can be tough training, but its thankfully for short periods, and I have to say it workde for me.

[Tbae in reply to Whatsapp]

Yes thats great and well done you .I think your point is well made to get you started. But sarah is in Wk7.2 and wondering why she has not lost more weight.

However she wishes to do it is her journey.You have really helped to clarify her option and in a way I think you have made a very good point for everyone, a real gem.

That is , to burn a lot of calories you just need to put the time in and this excertion in short periods for a lot of people just does not cut it for many very accomplished club athletes.

Example 65, cyclist, the London annual race?, Olympic stadium through Surrey 100 miles,under 6 hours.Probably minimum 14 hours per week maybe 20 hours.This HIIT regime would not wake him up in the morning.Ha Ha.

Thank you and it is all good input.

[Tbae]

I notice this is your first post, well done , we want to share your journey and your gems.

I think as a Newbie you also qualify as a Lurker, they are great also, independent, self sufficient and hopefully beavering away picking up the gems they need to progress.

All advise is spot on and very thought provoking.

Initially as you may know, the more you have to lose the greater gains initially.

As has been said you are building muscle also, and that is a requirement.

To lose weight, it follows simply you have to produce a Daily / Weekly calorie deficit.

Calories consumed / OUT through movement (minus) Calories consumed / IN with Fuel

So 200-300 calories x 3 runs a week is not going to offset an average consumption of many hundreds, say 1500-2000/day and 10,000-14,000/week.

While you are building your running body you need quality nutrition.Plenty of water can ease the hunger temptations and is good for your hydration.

You can couple up your weight loss efforts with your C25k programme , join that community also.Of course ,C25k is also supported by additional strength and cardio exercise.

If you choose to increase LHS of this equation ,generally think about the following, just to provoke possible options for you,

Probably need to be doing minimum 7 hours per week in the early stages including your 3 runs. 2-3 hours of strength 2-3 hours of cardio, and your runs.

I do double that 14 hours per week. Maybe 3000 cals per week/ maybe more..My base load is 40 mins, minimum, walking every day, the 3 runs, 1 hour on strength each run day, and cardio on repair days, static bike/spinner , cross trainer,rowing machine. Averages one hour per week minimum for each.Woodland workout 1 hour every week, mixed session.The 200-300 figure mentioned is a good guide figure and on a rowing machine you would certainly burn that in around the half hour.If you want to do an hour, I recommemd you take a cushion.

Sorry just trying to help you consider your options.

Weight loss by more exercise creating the required calorie deficit or

I have done the fasting 5:2 diet as a 4:3 and also exercising using the biggest loser home floor exercises.

Created the deficit on both sides of the equation by more exercise and reducing fuel. I think Ladies find the fasting more difficult because of metabolism differences. So exercise is probably the route.? Took care never to exceed 2lb per week give or take. NO alcohol or sugar fixes to hijack my hard work.

Good luck. You are doing great. Patience and Enjoy.

[Jen58]

I am now almost 58 and I am carrying more weight than I ever have, it's a part of getting old .... Body changes .. Apparently I need less calories . I have never dieted in my life and I am not about to start,

I know that my body will start to see changes if I keep with this C25K ,Even if I run 2x30 a week once I have GRADUATED I know I am going to see some change eventually , maybes not tomorrow though

[Tbae in reply to Jen58]

Hi, and i hope you are enjoying your C25k journey.

Someone gave an estimate of 200 -300 calories per run , sounds about right, and if so then just to do your three runs and stay in balance , that is zero deficit,you need 600-900 calories more food.

I have just completed week 7 today and MJ dropped a little gem, remember your muscles need more oxygen while you are running. Gosh that got me thinking.

The C25k programme does not have weight loss as a shared goal, but it does change your body shape and it does shed the unneccassary pounds that we have to carry and gives no reward on our joints and many other things.

Our community is C25k, great, you are young, I am still young and 16 years your senior, I can never accept that getting old or anything else either physically or mentally challenging, would prevent me taking responsibility of my wellness/fitness. After all we have been gifted with a wonderful piece of kit that is ours to use as we please.I do appreciate for people with unfortunately life threatening illnesses and treatments this is not a straight forward choice.

I am not the standard bearer for dieting, Sarah raised it ,I wanted to help if I could. It is your journey and hers.

Your comments are constructive, honest,pragmatic and well made.Thank you.

[Tasha99 Graduate]

You have to diet too

[Jude1963 Graduate]

I’ve lost approx 3 kg if I look at my average weight each week. It varies massively and for me is best to weigh in the morning.

I’m about to start week 9. I thought I’d be skin and bone by now as, like you, I thought I’d lose a lot more.

But I wish I’d put a tape measure around my thighs and tummy before week one because they are definitely more toned and thinner now. I’m not a big girl to start with. So it’s not crucial to me to lose much but I’m definitely more toned and people have mentioned it in the last two weeks.

You are definitely doing yourself the world of good. Just by taking responsibility for yourself! That’s amazing to do that. And as you work through the program you will feel better and start wanting to improve other aspects such as diet, alcohol etc.

Running is the biggest and bravest step you could have done and the rest will follow!

[GoGo_JoJo Graduate in reply to Jude1963]

I wished I'd measured areas too. My thighs have massively changed (less "thunder" now incredibly) but without measurements I can't be sure just how but I know they have! 👍🤣

[Tbae]

Can recommend getting A resting body calorie count ? Easy at your local gym if they have got the kit.Stand on in bare feet, they will pop in your height weight and age , obviously for your BMI, out comes all the information to let you understand and make good choices for you.