diet or healthy eating plan

[Fatfrog]

Has anybody started a diet or health plan that works well combined to couch to 5k

[Buddy34 Graduate]

My plan was to lose the weight I put on after stopped smoking 5 and a half years ago. I did brisk walking for a few months then started c25k. I have lost over 2 stone I stick to 1500 calories per day and it's been working very well for me I cut out cakes sweets etc hope this helps 😊

[Fatfrog in reply to Buddy34]

Thanks it is encouraging

[Ang33333 Graduate]

I didn't diet at all during the programme. I focussed on weight loss from September and have now lost over a stone and feel so much better. Weigjt watchers works for me but I've had to do it sensibly and lose weight slowly as I had dizzy spells running due to too few carbs.

[E27M14 Graduate]

I’m doing 16:8 fasting which basically means no snacking in the evenings and no breakfast in the mornings. Trying to make healthier choices generally with the meals. I have lost almost a stone in two months. I have found that the weight loss has slowed since I started C25K but it’s still going in the rain direction and I feel great!

[UnfitNoMore Graduate]

The key to both is slow and steady. Diet for me means what you eat rather than a weight loss plan. The Weight Loss NHS forum on here is excellent. In general slow weight loss is easy to maintain, I lost 10 stones a few years back and it took me a few years to achieve it, but it’s never gone back on. My journey started with frustration in that I followed the latest fad diet and despite initial success, the weight came back... I know that balance was the key for me now... dieting for life, not weight loss.

I was watching biggest loser one day and Bob Barker asked how many of that years intake ate breakfast, maybe a couple did... I was sat there, very obese having not eaten breakfast... as he explained that we should eat like a king at breakfast, normal at lunch and like a pauper for an evening meal... pretty much the opposite of what we tend to do. It made sense... and it changed my life.

Now, I’d advise anyone to visit the NHS BMI calculator, apps.beta.nhs.uk/bmi-calcul... and eat towards the high end of the calorie range you’re given whilst exercising a lot. Weight loss will be slower than any paid diet... but it will gradually change your eating and you’ll be a lot less likely to pay for the next diet, and the next, ...

[Elfe5 Graduate]

I did, (& still do) Slimming World with alongside C25K- it works for me. 😃

[Golfingnut Graduate in reply to Elfe5]

Slimming world for me too, lost two stone since July, graduate with C25K tomorrow with park run. Not easy but worked for me as well.

[Elfe5 Graduate in reply to Golfingnut]

That’s great!😃 Enjoy your Parkrun.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

Enjoy your journey.

[Hidden]

I'm another among us who lost a lot of weight some years ago ( with weightwatchers). I have worked hard on reducing added sugar this year, because of a family history of diabetes, and just eating less rubbish. I think I've lost some weight while doing the c25k the program, and I certainly feel better and healthier in myself for running.

Re the above, I eat breakfast, lunch and dinner every day. I rarely eat between meals or after dinner in the evening.

There are tons of heathy eating plans out there, there will be even more in a couple of weeks time. As long as they include a good balance of foods from the different groups in sufficient quantities to lose weight steadily then anyone of them will work if you stick with it, and the running will tone you up. Technically you need to run a marathon to burn enough calories to lose 1lb of fat ( someone else once worked out).

[HuwC Graduate]

I started with a ketogenic diet and lost four stone before I started the plan. I think that reduced the strain on my body when running. It also meant that I had got used to a no carb diet before I started running. Some of my friends are marathon training and also doing a keto diet but it is tough going apparently. Hope this helps.

[CrimsonMama]

The 5:2 diet with C25K is the winning combo for me! Lost 15lbs since I added C25K early November. What I love about 5:2 is you can still eat treats and eat out and you can make it as healthy as you like. I'm not very healthy... I like chocolate and fried food way more than veg lol. But am still losing a steady 2lb or more a week.

And I love the running/brisk walking so much I can easily see myself maintaining my weight without dieting once I reach my goal weight....

[Setters Graduate]

My Fitness Pal worked for me. I lost 2 stone 3 years ago using this app and still use it to keep to my target weight. It is time consuming to use it at first, but as I eat basically the same foods over say a month it gets easier and quicker as the foods you enter are saved for you to pick again. What I like about this plan is you choose what you want to eat, when, and what calorie goal you want to aim for. I would never be able to stick to a plan or not been able to eat certain foods, just would lose enthusiasm, but this way if you want a bar of chocolate you can, you just have to take the calories against your daily calorie target. And it’s free, unless you want to upgrade but I have never found the need to

[Cagdoccagdoc64]

My plan was just to get fit, so from sept 2017, I did brisk walking round my estate,plus walking the pooch, my niece told me about couch to 5k, so thought I'd give it ago, never thought I'd do it, let alone keep it up,started it 10 wks, no scales in my home but keep being told how slim I'm looking, that and making good food choices are working for me. Hoping to start swimming in the new year as well.

[Lozzles74 Graduate]

I did and still do Slimming World since last October

I’ve lost 6 stone overall, I started brisk walking once I’d lost 4, and once at target I started C25k

Since starting running I’ve put 7lb back on, but I’ve toned up more, and I know the weight will go again

[Mitziruns Graduate]

amazon.co.uk/dp/031612091X/...

this worked for me.. there’s actually more evidence supporting quicker weight loss than slow but this is about permanently changing how you eat and cook. This book debunks most fad diets and if you commit will help with any other health problems as well. Good luck.

[Pgl10car]

Healthy eating is how I ended up doing this running malarkey 😂. I cut out fats and carbs and started walking for health. As the weight came off the walking became easier. Then somebody I met on a Park Run (which was a awalk) introduced me to Mile Shy running club who specialise in introducing people to running using the couch to 5k plan. Best thing I did ever. Now still eating healthy and running 5k three times a week I am 3 stone lighter. I have never ran in my life before and have certainly never been so fit and at 59 feel the best I have ever done. Keep going and it will happen for you too.

[Oldfloss Administrator Graduate]

Many folk on here are,also, on our sister site NHS Weight Loss..loads of support there and great ideas .....Healthy eating..not a diet..linked with exercise...works. But it may be slow...not a magic solution.

[Rustigranny]

Yes and it worked the lbs and kgs rolled off. Cut out butter/spreads and white spuds and white bread. I eat loads of carrot raw and steamed and baked whole. Ran the c25k 3x per week. GP pleased I'm mega pleased.

[JJ-1962 Graduate]

I have been using ‘My Fitness Pal’ for several years on and off, so I count calories. In September, I gave up sugar, this made me feel more energetic, increasing good fats (so instead of chocolate I’d have mixed nuts or similar).

I also do intermittent fasting (so I skip breakfast and my calories are split over two meals from midday to 7pm) - this doesn’t help with running in the mornings though! It works for me and I’ve lost a stone since mid-September.

My sugar free is now low-sugar, this festive season, I have purchased a Christmas pudding, but no biscuits or chocolates!

Dieting is a personal thing, to find what works for you. My main thing is don’t go hungry, don’t deprive your body what it requires to feel well, prepare/plan ahead so your not stuck.

Good luck

[Westierunner Graduate]

I use an app - myfitnesspal - to log what I eat. It's free, and easy to use. You input your information height, weight, activity level, how much weight you want to lose per week, target weight etc, and it tells you how many calories to eat. It also gives you information on the balance of nutrients and macro nutrients that you need. The database isn't always reliable, so you have to exercise a large dose of common sense. I've lost 5st 9lb, 4st 9lb of that since January.

I don't see it as a diet, it's just how I eat now.

[PeteB1961 Graduate]

As others have said slimming world is an effective diet and I did lose weight BUT I wouldn’t recommend it as the weight does return if you start eating normally again. At 57 I find I am in the overweight category but not obese with my bmi and most doctors are fine with this. I do try to eat healthy and have cut out fags and booze and of course now run and I think it’s a good combination for me. But I would never go back to slimming world or weight watchers. I believe that in the long run these diets will make you fatter as your body goes on starvation mode when you finish the diet and will deliberately try to store more fat. Permanent lifestyle changes really is the only way forward.

[Neverranbefore]

Good morning, I have cut out/reduced bread, pasta, rice, potatoes, cakes and use Tom Kerrideges Dopamine diet cook book. It is working really well for me, I have lost around 10kg in 14weeks do it slow a stead no crash diets just like C25K.

[Mercmancouchto5k Graduate]

Hi, my own situation is a bit like that of Buddy34. I stopped smoking 2 years ago, had 4 stents in my arteries 1 year ago, and was diagnosed with T2D for months ago. It was then that I decided to do Couch25K on recommendation of my GP. At the same time, I did not want to add Metformin to medication already looking like a smartie packet. So after seeing the dietician, I set up a spreadsheet (like you do) and set a target of 1,800 calories per day and a maximum of 180 grams of carbs. After two weeks, I reduced that to 1,500 calories and 150 grams carbs per day. It is rigorously kept up to date with 300 cal assigned to breakfast, 500 cal for lunch and 700 cal for dinner. I have no problem keeping within the 1,500 calories. For the first 2 months I was at home (between contracts) but two weeks ago I started a new contract about 90 miles away so stay away during the week. It is much harder to count or estimate food intake when you eat in works canteens instead of making your own food, and I find myself very hungry after work. One day last week I bought THREE M&S salad meals I felt so hungry. Two Greek feta salads and one tuna and pasta salad. Fortunately, not every day is like that. I make my own chocolate with 90% dark choc, coconut condensed milk and sweeteners. I may get cancer when I am older, but I hope it will stave off the diabetes. Each piece of chocolate has 30 calories, 1.75 g of carbs but only 0.16g sugar (natural from the cocoa in the 90% chocolate. I lost 5 kg in the first five weeks, but have been hovering around my very long term average of 78-80kg for the past four weeks. I am taking a long term view, sticking to the diet, and will augment the couch25K with some upper body exercises in the new year. My 2018 goal is to graduate before 31Dec18 and today I will do W8R3. I hope this is useful and good luck with the dieting. I do lapse back and have the odd chocolate or toffee, but they are one or two at once, not a whole box!