Weight

[ShazAsh]

Has anyone lost any weight doing the C25K?

[Jay66UK Graduate]

Yes. But there is a pinned thread about weight loss explaining why it’s not just simple. I can’t see it on my phone but it should be on the right side of your screen on a tablet or computer.

[pianoteacher Graduate in reply to Jay66UK]

healthunlocked.com/couchto5...

[Sortyourlife]

Ive just finished week 4, not really sure if I’ve lost any weight, maybe a pound or two but that’s maybe more to do with how I’ve eaten.

Running for 30 minutes 3 times a week isn’t really enough to do anything by itself, diet plays a much bigger part.

But what I have noticed is my shapes changed, my bums become nicer and my legs feel stronger (although I felt like I had strong legs anyway) and I feel better about myself.

I’m also feeling a lot fitter, my recovery time feels a lot shorter than it used to, I’m running for longer and it feeling pretty good. I don’t really feel like I’ve found my rhythm yet, but I’ve only ran for 5 minutes max so I think that’s why.

But I’m enjoying going out three times a week and having a little time to myself, whilst doing something to make me feel better.

It also depends on how you’re starting, if you’re severely overweight you’d see more difference than someone slightly overweight for example.

This isn’t meant to be a reply to demoralise you or anyone or anything like that, but it’s just to say look at inches or how your body shape is changing/toning, rather than what the scales actually say.

[pinkaardvark Graduate]

Most people don't as your not really doing enough to make much of a calorific difference. Some people actually eat more because they subconsciously believe they have earned it and then put on weight. Some people lose a bit but it is likely more due to an enhanced focus on fitness and wellbeing rather than the limited amount of exercise. As you progress further with your running after c25k and hopefully start to include complementary cardio and gym work you should see benefits.

[mrrun Graduate]

Short runs simply don’t burn enough calories. Once you up the game and start running 10k plus while balancing the diet by burning more calories than you take in, you’re in business. However, short persistent runs build your cardio and stamina giving you the perfect platform for long, trimming, runs. Take your time, plan it and you’ll get there!

[f-stop in reply to mrrun]

I've posted a lengthier response to the OP... but I'd like to 'reply' to your reply because I think it could mislead those starting out on a C25K program with an aim (primary or secondary) to shed weight. The fact is, even a 5K/30-minute run (perhaps walking briskly for 25% of it) will burn 300-350 calories. Providing food intake doesn't go up in response, this equates to 'burning off' a pound of excess fat/body weight in about 10 sessions. The important thing is NOT to 'reward' yourself, post-run, with a calorie-stacked slice of pie!

[f-stop]

I've just joined this community specifically to answer your question. I started running a while ago (and cycling, because I don't have the best of knees) and - contrary to some of the responses you've had - I can say that based on my research and actual experience, you DO lose weight if you run. Even on a 5K program, which is probably considered a short run by most 'hardened' runners. Typically, a 5K or 30-minute run-out (even if you walk briskly for up to 25% of it in the initial stages) will burn around 350 calories. This is dependent on your starting weight/fitness levels, but it's a good ballpark figure to work with. When you run, you also get what's known in the sports arena as 'afterburn' - in other words, you continue burning calories after your running exercise. It takes around 3,500 calories (C) to burn off a pound (454g) of fat in most adults - again, ballpark - which therefore equates to 10 5km (30-minute) running sessions. Ergo: if you run three times a week, you'll lose a pound simply from running in just over three weeks.

The important thing is that you stick to the recommended food intake. Many people (as someone highlighted in one of the replies) 'reward' themselves with a juicy slice of carrot cake, post-run. That's easily 600C... or a calorific deficit of PLUS-300C! In three weeks or so, you'll have ADDED a pound to your starting weight!

Eat healthily, too, and don't starve yourself either when you start up a running program. What I found worked for me was to eat carb-type foods (eg: pasta) the day before my run, and then protein-type meals post-run (eg: eggs). But I never deviated from my normal food intake. By normal, I mean what is 'healthy' by the way. This is, typically, 2000C per day for an female adult, and 2,500 for a male adult.

(Actually, calorie-counting is quite important as many people's 'normal' daily food intake is already above these recommended figures. Think about this: if you're eating 500C/day more than you really 'need', that equates to 3,500 per week... which, of course, is one pound of extra body-weight!!!).

Sorry it's a long-winded reply - but I hope it helps... I've gone from 14st to 11.5st since I've been running/cycling three or four times a week (and eating 'normally'). Best of luck in whatever plan you follow - there's nothing better than feeling as good as you do when your body becomes healthier through exercise and good diet.

[Kamia Graduate in reply to f-stop]

Thanks for this it’s really informative and I’ve taken a screen shot so I can read it again

[Susietirzah78 Graduate]

I’ve definitely lost more inches than pounds but I feel so much better in myself. I love having 3 30 min sessions where I’m just running. Away from the stress of the day, time without my kids fighting each other and just calling out “mummy” every 5 mins. It’s benefited my mental health as well as my physical health.

[f-stop in reply to Susietirzah78]

A good point made, there - better body shape often is a beneficial result of running, even if you don't see dramatic weight loss.

[YoureDoingGreatPet]

I’ve lost about 3 lbs, although to be fair I haven’t been watching what I eat or cut out the beer like I know I should. I have however lost 2 1/2 inches from my waist, chest, thighs and calves.

[Hidden]

In the two weeks before I started C25K, I lost 5 lbs by sticking to calorie and macro targets, which I record with MFP.

For these first two weeks of C25K, in which I also did several gym sessions on non-run days and/or walked quite a bit, I continued with the same eating plan, occasionally eating back up to a maximum 50% of the extra calories burnt by exercise (which are calculated by Fitbit on the basis of HR measurements).

I put on weight. Very, very disappointed because I had put on two stone since January due to work/study pressure leaving no time for exercise and thought out meals. Now, I have less of that pressure since I've finished the taught component of my part-time MA, I need to get the weight back off as I cannot wear most of my clothes and really do not want to buy larger sizes again!

[Tasha99 Graduate]

Need to diet too. Slimming world is fab 💪🏽

[oldwheezer69 Graduate]

2 stone gone over the 9 weeks of C25K alongside much healthier eating logged on 'Lifesum' (love the little dancing fruit and veg when I've had my daily quota!). Still 3 stone to go but it's coming off slowly and steadily - the same mantra as for my running 😀. My biggest challenge is to resist the temptation for a post-run treat 🤣 Body shape is definitely changing too.. people are starting to comment which is so encouraging!