Hello fellow C25Kers I completely this fab programme at the beginning of December and have been doing consolidation runs ever since and really enjoying myself. But I’m wondering if anyone has any words of wisdom to help with weight loss. I haven’t lost any weight over the 9 weeks of running, and even now I’m consistently running for 40 mins 3 times a week. I haven’t got the inclination to join slimming world or weight watchers plus I really want this to be a lifestyle change not a quick fix. I am finding managing my weight a lot more difficult since I turned 40 two years ago. Thanks for taking the time to read my ramblings 😁
Weight loss help : Hello fellow C25Kers I... - Couch to 5K
Hey Anna, I don't follow any named diet but with the changes I make in how I eat I've lost 2 stone since October. My rules are:
- No sugar or sweet things except fruit (if you use sweetener or honey, the food you eat is still sweet which means it sustains your sweetness cravings)
- Very little carbs - no potatoes, rice, pasta, pastry etc. Try cauliflower rice instead, if you miss the texture
- Increase healthy fats - fish, nuts (unsalted), avocado
- No processed foods - I cook almost everything fresh
I've done a LOT of reading on this topic, my friends and family all think I'm obsessed, but so far it's paid off...! Hope this helps you a bit!
Ha! I know right?! The only reason I didn't eat significantly different over Christmas was because I was home only with my boyfriend (normally we'd go to France or the Netherlands where there is carby food in abundance...).
Oh something that might also help - snacking rules! I've lost my craving for sweetness entirely (can't tell you how happy I am about that), but when I just started the "no sweetness" rule I decided to find an alternative snack. Basically something that I really love eating (in my case, cheese or sausage) that I would eat instead if I got my sweetness cravings. That way, although I don't entirely satisfy the craving, I push it in another direction and still feel happy-ish (I'm an emotion eater) because I ate something really nice, and it helps me stay away from the super bad stuff.
I was 4 stone overweight this year stopping smoking over 5 years ago and then eating ridiculous amounts of chocolate so I cut it out completely and lost over 2 stone I now have a bit now and again. I stick to 1500 calories per day with help from the Samsung health app it really does help just keep an eye on what your eating per day. Hope this helps
I've only ever followed a few simple ideas. these work for me but we're all different. (i) if you consume more energy from your food than you expend you'll put on weight - so maybe have a look at what you're eating now and see if there is anything thay you can either reduce or replace. There are many people wiser than me on here, but i belong to the school that what's the point of living if you can't enjoy a little of your favourite vice? i dont feel guilty having beer/ wine/ rum/ chocolate - i just have to earn it. (ii) muscle is heavier than fat, so you may have lost weight during the C25k but increased your muscle mass...so i don't get too obsessed with weight. (iii) once i've been running a while i find it easy to slip into my usual routine (same speed, same route) and i don't tend to work as hard...so maybe you could add a hill session into your regime or some speed work (eg run fast between 2 lamp post and recover over the next 2 lamp posts and repeat). (iv) if you can add in a 4th session...it could be swimming/ walking - whatever you fancy. I don't know if my ramblings are of use, but they might be....again, we're all different....good luck...i think the secret is to persevere....
Yes I wanted to change my lifestyle but still allow myself to enjoy some goodies too, it’s small changes I need such as more fruit and veg less sugar and carbs. I’ve done the hard bit of starting more exercise by running 3 times a week now I need to eat healthier. And I’m looking at doing yoga or strength exercises on my rest days.
You're absolutely right you have to find a way of eating that you can stick to long term and as you said a small bit if everything won't do you no harm, to many people try cutting out to many things and fail you have to find something you know you can carry out over the long term and you will succeed
The best advice I can give on weight loss is to go to to these guys:
They’re very knowledgeable and supportive just like us.
Fill in the NHS BMI calculator and eat towards the top end of the calorie range it gives for slow but sustainable losses. Good luck.
I lost nearly 2 stone in weight (and got to my target) with the Easyloss Virtual Gastric Band app maybe three years ago, and the weight has pretty much stayed off, despite not doing it since. It’s a combination of hypnosis, lots of drinking of water, photographing everything you eat for the first week or so (so you learn to check yourself, ask if you really want it and kind of ‘rewire’ your thinking). I found it very relaxing and refreshing (I was very well hydrated!). I realised how much I ate that I didn’t really want, or need, and how often I confused hunger with thirst. I never did the second part of the program (the virtual gastric band), the first stage was enough to change my habits.
Actually - I have just ‘sold it’ to myself, might be time to revisit VGB! 😂
I’ve lost 30kg - admittedly before I started Couch to 5k. Experience has taught me that what you need is a lifestyle programme you can keep to. What works for one may not suit another. As a vegetarian, I follow the basic green plan but with the additional low carb dinner. Any big carbs I need like pasta or spuds I have for lunch with just a plain salad plus quorn or whatever for dinner. Works for me . I’ve maintained loss whilst running but not lost much more.