I've been running 3x a week and swimming about a mile at a relaxed pace 3x a week since May - finished C25k in July and just finished the Bridge to 10k. During this time I've eaten reasonably sensibly, but not with any organisation or club. During C25k I was frustrated the weight was not shifting in accordance with what my app was telling me I'd burned. I wasn't eating more to compensate for the calorie burn and the scale stopped moving for a number of weeks. But, I thought I'd show you the difference only 4.5 months of regular exercise can do, as illustrated by two photos at the end of Park run: at W3R3 of C25k in June, and two days after running 12k in training for the Great South, achieving a Parkrun PB around 12 minutes faster than in June.
Now. I'm not kidding myself I am anywhere near as slim as I want to be. I've lost 'only' 12kg and I know I still have a long way to go - another 20kg. If I'd just dieted, like I know how to do, I would have lost more weight - I'm not gonna lie. But I've done every diet you can think of, for the last 40 years, and I still ended up being the state you see here. I'm only just under the obese threshold now (on a good day). But, what I'm doing, in my half-arsed way, is working. I think it looks like I've lost more than 12kg, considering I'm 5'9", because now I have muscle and everything is more toned. I've burned fat from the right bits this time. It's the closest I've gotten to a genuine lifestyle change, that hasn't involved a fixed diet or looking forward to reaching a 'target weight', after which I stop. There's no diet, other than eating around exercise, so no feeling of deprivation.
So, I'm doing the Great South Run tomorrow, taking a week's break and then I'll continue to consolidate, so 10k feels the same as Parkrun does now, by Xmas. With these longer distances I expect I'll lose more by 'browning' my white fat cells, as I probably didn't start with a great deal of metabolically active brown fat - I've had to make my own! If anyone is interested in the metabolic advantages aerobic endurance exercise can bring, look up 'brite fat' or 'brown-like adipose tissue' on Google Scholar, and this review article is interesting too
If you started C25k in an attempt to lose weight - you will - but unless you are also following a diet programme (and nothing wrong with that by the way!) you won't lose it in the same way as before. If you are just being careful with your diet most of the time, like me, DON'T GIVE UP! You ARE burning fat if you run and your intake of calories is lower than your burn. Your metabolism will kick-start if you are careful with the food. So, ignore the scale - go on what you FEEL like - and how your clothes fit. Photos: James Booth.
Written by
Equi-geek
Graduate
To view profiles and participate in discussions please or .
This year might be different as I want to stash my pockets with haribo’s and hula hoops, so my trail cargo tights in black might be my choice. Bilious green shoes 😝. Orange vest What a combo 🙈. Who cares 🤷♀️😁👍🏃♀️🏅☕️🥓🍳🍞
:'D Thanks! It's not a massive difference but I there were times I wondered whether I should start restricting the calories more and doing a 'proper' diet - but this feels more natural. I eat less most days and then more on others but overall the trend is good.
Slow weightloss is by far the best way... the problem with a lot of diets is they cause quick weightloss and it’s almost impossible to maintain, which is why the next book sells so well and the likes of WW and SW make so much money... it’s in their interests to show you fast loss, but not in their interest at all for you to be able to keep it off. The NHS have the opposite interests and their BMI calculator gives a calorie range for weight loss and they advise that you eat the top end of that range and take exercise... they don’t want you to put it back on as it ends up costing them money. I always questioned the motives of organisations giving advice!
So, if you’re losing it at a slow and steady rate, you don’t need anything else.
I see a big difference in the two pictures... the toning work that you’re putting in with the running is doing wonders.
Well done to you. I bet it feels really, really super good. As you say, running is a real life change, and along with reasonably sensible eating is far better than yo-yo dieting. I started C25K almost 18 months ago, but it's only since running distances of 10K upwards that I have really noticed any weight loss. My legs are waaay more toned now - I noticed that before the weight loss.
Good luck tomorrow in the GSR - I will look out for you
This gives me tremendous hope. I have been sensible eating and execising for almost a year but only 12lb weight loss and most of that in the first 3 months. I'm on w7r1 of c25k at the moment and almost decided to stop hoping for any weight loss and take the benefits of exercise as my only reward. Now you give me hope it's still possible when I get to some longer distances. I plan to aim for great north run next September. Maybe I'll do it a few kg lighter than now. Thanks to you all for these posts. I'll let you know how it goes.
That sounds like a great run to aim for. Don't underestimate the benefits of feeling fitter. I once wrote on here about how, rather than running to lose weight, I now aim to lose weight in order to run better, with less chance of injury. As I felt fitter, I became less concerned about my weight - and for a while I actually put weight on! But now, I still feel fitter and I seem to be losing some weight too - win win win. Sign up for that race and embrace your fitness
Thanks linda - and well done you! It feels good mentally and physically now that my joints don't hurt either. It's good to know that you've noticed the benefits, and you've confirmed I've got more to look forward to as I keep running!
A year ago I was 101kgs. Today I am 87.5kg and below the obese line. I need to be about 67kg for my height.
What’s worked for me is running 3 longer runs a week (either 3x 5k or 3k/4k, a 5k and a longer run) - I also lost little during Couch to 5k - and tracking my food in MyFitnessPal.
The NHS BMI calculator gives you suggested max cals per day based on your current weight and I’ve used this to gradually cut my intake (currently 1900 cals) and I try to plan what I’m eating each day so I don’t run out of cals until evening. I stop eating/drinking once I have no cals left and if I can’t put something accurately in MFP then I don’t put it I my mouth.
You're doing so brilliantly Jay! I've had to re-calibrate my intake to what should be normal for my age and size too. I think the two short and one long runs are the thing going forward - maybe something for the Bridge forum. But it is a bug - this running - and so much less stressful than any other way I've tried to lose weight.
Wow Equi, that is brilliant. The camera doesn’t lie. Not only are you slimmer but you are definitely fitter. Truly inspiring and now you are going to run 10 miles. Who would have thought that when you started c25k! 🏃♀️👏👏
Thanks Dexy5 - certainly not me! To start with I thought I would keep my actual running buddy company on her recovery runs, while she trained for the GSR. But then it's all worked out quite differently
Big difference Equi. You look so much fitter and better toned in the later pic. Well done!
It’s definitely good for us all to see a positive result and it will spur us on to continue on our quest, whether it’s weight loss, toning, a target distance, whatever.
So thanks for highlighting your success! You look amazing. 👏👏
Thanks cheeky, I was totally shocked at the first pic and it spurred me on. Sometimes it doesn't seem like there is progress, other than feeling loads better and the times dropping, but I was surprised when I put the two next to each other! Happy running to you too! X
Well done you! Amazing! I've been sort of following the WW plan again and found I was lacking in energy for running. So now I'm eating more and the weight loss has slowed, but that's fine. I've changed shape and I feel good and that's what matters. The plans do work if you stick to them but they are not sustainable forever!
Good luck tomorrow! Let us know how you get on! 👟👟😁😁
Thanks Ang! Yes, its a balance but I'm also happy with this way and would rather feel better while running. I'll post a full report on the Bridge after however tomorrow pans out - I'm sure it'll be an education!!!!
Well done, what a great message to share with everyone. 12kg is a massive loss and think of all the health benefits you will of added in as well. Rfc x.
Well, it certainly shows lovely. I can. Instantly tell. You've done remarkably well and it's true ref the scales, I stepped on it this morning and it was 2 Ib heaver and unless I lose, it totally deflates me. As you said, ignore the scales, it's how you feel and how you look and how your clothes feel like on you. Well done to you xx
Well done - 12kg is a fair old lump of timber to shed. You’re absolutely right about diet being critical - I often find it difficult to strike a balance between keeping the carbs down and eating enough to run.
What a fabulous post. Thank you for sharing an amazing journey. I am super impressed you went to bridge to 10k. You look fabulous by the way. Loving the outfit....
Thats a lovely inspirational and helpful post equi ..you have done amazingly ..my goodness ...as you say you feel fitter thats whats important... im 2 stone over weight and being short dosent help but i feel fitter too ..running has done wonders ...thank you for sharing your story 😀😀🏃🏃
Congratulations you’re doing brilliantly. You’ve summed up perfectly what I have been trying to explain to my other half who should complete C25K today and is saying she’s not lost a pound. Her only reason for doing the program was to lose weight. I’m sure your perspective will be better received and you’ve provided photographs as proof. Well done and thanks on her behalf for the inspiration.
Well done Equi! Love the purple leggings too 😀 Have a great race today - I’m so impressed given we both graduated from c25k in July but I’ve just stuck with 30 min runs while you’ve got on to smash it!
Thanks southlundon - this was all a calculated risk to make it to the GSR. I'll be dropping the distance down a bit now and upping the intensity to condition properly for going further and I need to sort out my posture some more - and I want to do some nice headspace runs too. So it totally depends on what you're looking to do with your running, one target/distance/time is no better than another IMO, we're all doing different stuff
Well done. That is definitely the way to do it and you certainly look fitter. I know I’ve only lost a little weight but I’ve defintely toned up and some things fit a bit better. Like most bings in life it’s just about being sensible.
I’ve also worked hard at improving my gut microflora and that has definitely helped by general health - not as much as a sniffle for nearly 18 months.
Maybe I’ll try swimming again over the winter. I used to do it a lot but got very bored ploughing up and down a 25m pool and I’m not sure my knees were happy.
I take my hat 🎩 off to you, the difference in just a few months is truly amazing! You are such an inspiration! I had to do a double-take on the dates as my first thought was 1 year in between pictures...
Congratulations for both your running progress and your determination with food. What an inspirational post!!! You are wise and all your efforts will pay off. Keep going. Great job!!
Thank you everyone for your encouragement, kind thoughts and best wishes for today! I read my email notifications this morning in the car, but didn’t have the chance to get on here until now. We didn’t stop running on the GSR and our officially time was 2:06:57! I’m absolutely chuffed to bits with the split times too - really consistent to 5, 10 and 15k. We were 14,000th ish, out of over 20,000 runners. Most importantly- we beat the WaterAid portaloo at the very end 👍🤣🤣
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Fortunately the purple leggings have mesh pockets. Hope to see you there! 
Weight loss help please. 
weight loss when running
A novel approach to weight loss
Running and Weight Loss
Weight Loss Reassurance 
