Weight loss help

[Anna675]

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 😁

[E27M14 Graduate]

I’m doing 16:8 fasting. Basically it means no snacking after dinner and no breakfast. Then trying to just make healthier choices with what I am eating. I am on week 5 and have lost around half a stone (was a bit more than that but then Christmas happened!)

[Anna675 Graduate in reply to E27M14]

Thanks that sounds interesting I’ll have a look at it

[IannodaTruffe Mentor]

This might help healthunlocked.com/couchto5...

Many people find myfitnesspal very helpful.

[resolution Graduate]

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!

[Anna675 Graduate in reply to resolution]

Thanks that sounds good and what I’m after! I’ll give it a go, I didn’t want to start before Christmas as it was setting myself up for failure

[resolution Graduate in reply to Anna675]

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.

[Andy14st9lbs Graduate]

Another vote for 16:8 fasting, I've dropped 2st 2lbs and lost 5 inches off my waist in the last 15 weeks by eating healthy and sticking to the plan, plus exercising with C25K.

[resolution Graduate in reply to Andy14st9lbs]

Hats off to you! That's amazing!

I concur with the fasting as well, by the way - I don't eat breakfast anymore either. First meal is had a 12.30pm, last meal at 8.30pm at the latest.

[Andy14st9lbs Graduate in reply to resolution]

Thanks very much, resolution...as it happens I eat at roughly between the same times as you do.

[Buddy34 Graduate]

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

[thisfishcan Graduate]

On your page, click on My hub, next to home, then click on communities, and search for weight loss nhs. Lots of good advice to be had. They have a forum all set up similar to this.

[rustyredwreck]

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....

[Anna675 Graduate in reply to rustyredwreck]

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.

[Buddy34 Graduate in reply to rustyredwreck]

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

[ForestGrump63 Graduate]

I try to drink 2 to 3 litres of water every day, restrict sugary food and drink and I eat my main meal at lunchtime having a really small evening meal like soup or a sandwich. I lost 12kg over about 8 months (didn’t do any exercise back then)

[ForestGrump63 Graduate in reply to ForestGrump63]

Oh and protein porridge and a banana for breakfast, trail mix to snack

[Anna675 Graduate in reply to ForestGrump63]

Thanks that’s something to try! I’ve started to drink more water since starting C25K so another few glasses should be easier

[ForestGrump63 Graduate in reply to Anna675]

Apparently it’s really good for weight loss something metabolic. Plus it stops you snacking, makes you feel fuller and doesn’t go so well with cake and biscuits 😉 pretty much my main drink these days 👍 2 years later and the weight has stayed off x

[ForestGrump63 Graduate in reply to ForestGrump63]

Also eating main meals earlier in the day matches the body’s circadian rhythm.

[Anna675 Graduate in reply to ForestGrump63]

That makes sense although it’s difficult to manage that at work as I don’t have a set lunch break

[ForestGrump63 Graduate in reply to Anna675]

I can’t do diets as I become obsessed with food if I do. I think about food all of the time. End up eating more 🙄

[MrsH1969 Graduate]

I'm the same so will be interested in your replies! I'd expected the weight to drop off but it's only now I'm starting to see body shape changes so will try and capitalise on it with some dietary changes I think.

[Anna675 Graduate in reply to MrsH1969]

Yes I’ve lost inches off my hips but not my waist. This is why I need to look at my food now, I wanted to get the hard bit of starting running done first.

[UnfitNoMore Graduate]

The best advice I can give on weight loss is to go to to these guys:

healthunlocked.com/nhsweigh...

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.

[Anna675 Graduate in reply to UnfitNoMore]

Yes I’ve downloaded the app for this so hopefully it’ll help

[ktsok Graduate]

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! 😂

[Erddig Graduate]

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.

[Grotmeister Graduate]

If you are not losing weight then your calorie intake is higher than expenditure! The only way to lose weight is to reduce your calorie intake! Good luck