Weight loss: Hi has anybody lost weight doing... - Couch to 5K

Couch to 5K
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Weight loss

Thefoundry
Thefoundry
70 Replies

Hi has anybody lost weight doing this? I am on week 3 and been making slight changes to my food just wondering if anyone has seen any change in weight just by running

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Beany123
Beany123Graduate

None 😳 but my legs are firmer. I find it v hard to lose weight as I have pcos. I am also doing some x training but still no loss 😂. I’m trying to watch my sugars and carbs but I struggle!! One day this hard work will pay off 😂😭

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Beany123
Beany123Graduate
in reply to Beany123

I’m on week 8. I love the sense of achievement running gives you, and the sense of community (I joined a club) so I’m sticking with it!

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NearlyMan
NearlyManGraduate
in reply to Beany123

How have you found joining a club, Beany? I’ve looked at my local club and it seems they go for running for well over an hour each time and I worry that I’ll be holding others back.

My goal is to eventually be able to run for that amount of time.

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Beany123
Beany123Graduate
in reply to NearlyMan

My club did a couch to 5k group, so I’ve done one of my runs each week with the club then 2 on my own. It’s great being in a club. There are the C25K group, the improvers, the advanced etc. I am week 8 and ran 2.9 km tonight (our leader wants to get us from couch to 5k not couch to 30 mins- we’re going very slow though!) At times tonight I thought I couldn’t go on but I made myself (nasty little hill halfway!). If I was doing my own thing I would never push myself this hard! I am 3-4 stones overweight! I’d definitely recommend joining a club. Ours is £30 a year plus the club tee shirt at about £15. They’re a friendly group too.

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Beany123
Beany123Graduate
in reply to Beany123

You definitely wouldn’t be holding anyone up if you do a c25k or improvers group- our faster C25Kers loop back to keep in a group. We literally run at walking speed at the moment. We’re building stamina (ran for 45 mins tonight but like snails!) then the run leader says speed comes afterwards.

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MelGC25k
MelGC25k
in reply to NearlyMan

I have joined my local groups C25k, that I found on runtogether.co.uk, and can honestly say it is the best thing that I have done! I love being part of a group and it makes me push myself that little bit harder every week and it is completely free! Also on Week 3 and lost 5lbs through running and watching what I'm eating :-)

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Runnf
RunnfGraduate
in reply to Beany123

Same here Beany - pcos is v annoying! But my legs are a totally different shape now, which I like as proof something's changed (just, not the number on the scales)

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Beany123
Beany123Graduate
in reply to Runnf

I never think exercise is helping till I stop, gain weight and feel rubbish! So I’m sticking with it. We got this 👍🏻

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Kimm34

Hey

I have been on weight loss journey for the last 6 months

Calorie deficit and portion control I still eat what I do like

But since 31 of July I have started to run 🏃‍♀️ and it does help with the weight loss

Since starting running I have lost 3 kg which is about 7 pounds

I just have finished week 4 run 3 today

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Tayrm

Hi I’m doing the nhs twelve week weight loss alongside the couch to 5k and I’m on week three c25k and week 5 weight loss and they are working well together. It’s a simple healthy eating : calorie counting app and I’m 11lb down. Also doing the weekly weigh in and it’s fantastic have the support from others on weigh in day. Hope that helps 😀🏃🏽‍♀️

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Buddy34
Buddy34Graduate

I started to notice more body changing shape as well as weight loss. More so when you are completing the longer runs 3x per week and being mindful of what you are eating. Good luck 😊

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NearlyMan
NearlyManGraduate

I’ve just started Week 5, I’ve been playing plenty of tennis and watching what I eat...ish. I tend to forget about that on a weekend and a bit this week with being off work. I’ve lost 6lbs so far.

I’m expecting that might pick up a bit once I’m running for longer.

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DiverIzzie
DiverIzzieGraduate

Well done on getting to W3 and for noticing some changes. Personally, Not just by running/shuffling in my case however combined with a focused effort on better diet/portion control and very limited alcohol (3 units a week🙁) over the course of 6 months I’ve shed 38lbs - and it’s staying off... so for me c25k and post graduation runs help but aren’t the main reason

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johnno117
johnno117Graduate
in reply to DiverIzzie

That's amazing, well done!

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MarkyD
MarkyDGraduate

In the early days of C25K, you'll probably burn about 200 active calories per run (so 600 calories in the week).

That's about the same calorie intake as opening the fridge door and smelling a piece of cheese. Or put another way, go for C25K W3r1, come home and have a slice of toast with jam and you've just undone all the good from running.

I'm sorry but C25K on its own is not going to help you lose weight. Most of the folks reporting weight-loss on this program are also working on a calorie-controlled diet, too.

But one thing is for sure... you're going to tone up and it will look like you've lost weight, even if the scales don't say you've lost anything.

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IannodaTruffe
IannodaTruffeAdministrator

Welcome to the forum

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

Enjoy your journey.

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damienair
damienairGraduate

I graduated from C25K over 2 years ago. I didn’t really lose any weight. In January I started to eat a healthier diet, portion control, stopped eating bread, started eating more fruit etc. I also increased my running and worked hard to increase my pace. I managed to lose 2.5 stone in weight and knocked about 10 mins off my 5K time.

Weight loss is 90% food related and 10% exercise.

Damien

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Pianism
PianismGraduate
in reply to damienair

Agreed - that feels like my experience. But somehow, the exercise gives me just enough calories back so I don't feel like I'm on a diet at all. :)

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Goldy14
Goldy14Graduate

During my C25K (done over 18 weeks) I lost 2st. Using the Nutracheck app I am eating more healthily.

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Gem2844
Gem2844Graduate

I had been following slimming world before starting C25k and lost 1st 8lb I still follow it but not so strict and since running have not gained weight but or lost a lot more but my legs have changed shape have the ‘gap’ at the top and I’m much more confident in skinny jeans and shorts now. 😁

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RunJ

Yes! I tidied up my diet a little bit and lost 3kgs after 4 weeks (83kg to 80kg). My older brother did the same and after 9 weeks he had lost 10kg’s (95kg to 85kg). Neither of us were particularly fit but we did give 100% to every run and were conscious of our food intake.

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LeeU
LeeUGraduate

Running can help with weight loss, anything that leaves you at a calorific deficit should but the benefit of running is far beyond that.

I can't remember the actual amount but you need to consume X amount of calories per pound of bodyweight to maintain your current weight; anything less and you should start to lose weight.

Add running in and you get 2 extra weight loss benefits:

1. the calories you burn help towards your deficit, larger people burn more calories during a run than thinner people.

2. running requires your body to strengthen your leg muscles, adding extra weight but thickening the muscles, more muscles mean you burn more calories doing the things you do daily.

The reason there are rest days that shouldn't be missed is that it allows your muscles to repair, when you start putting extra demand on a muscle it creates micro tears, as these repair it thickens the muscle making it stronger, if you ran every day these tears wouldn't repair properly and you'd be leaving yourself wide open to injury.

Not only watching what you are eating but also the amount of times a day you eat can make a big difference too. I change from eating 3 times a day to 5 or 6, obviously smaller portions, mainly protein heavy food, chicken, fish, etc. Just as a warning on this though, it seems like you are always eating and since protein makes you feel full for longer it does sometimes feel like you are eating for the sake of it even though you have to do it to hit the 1500 calories mark.

I started C25K this time in May, since then I've lost well over 3 stone.

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TheAwfulToad

Exercise tends to enhance the effects of a good diet, but it will not help much if your diet is fundamentally poor. I have a friend who does Iron Man events, but is seriously overweight because, as she admits herself, she's addicted to cake (and other carby, sugary rubbish) and isn't prepared to go cold turkey.

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captain_compass

I found I lost a pound or two during the course but the big changes came afterwards when running regular longer distances. By reducing portion size at the same time, I’ve had a slow & steady loss of 37lbs in 15 months 😳 And it’s SO not going to get put back on again! 😄 I run every third day, 5/6k for two runs and then a long one, 10-15k. Blood pressure is down, head is screwed back on and life is good! Doing C25k was one of the best things I’ve ever done. It isn’t easy but by golly it’s worth it. Good luck with your own personal adventure 👍🏼😊

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Pianism
PianismGraduate
in reply to captain_compass

Fantastic story!

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PolC
PolCGraduate

I started losing about half a pound a week from week 8 onwards.

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Joanna-pink

Nope lost a pound but not seen any physical change. But I am fitter as I’m not dying when I run for 10 mins now. So it is working. If anyone knows how to loose weight let me know. Must be my age!

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GoGo_JoJo
GoGo_JoJoAmbassador
in reply to Joanna-pink

Cut out one thing that you usually have and stick with it. So long as you're in daily calorie deficit you will, eventually lose weight. A pound is 3500 calories so if you knock off one 150 calorie snack only, in 24 days you'll have lost a pound.

I never, ever thought I'd get back to a size 10 or below 130lbs again. I'm frequently buying size 8 now and am 122-124lbs.

If you log what you eat, even if only for a month, you'll get a better idea of what you're really eating calorie-wise.

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Pianism
PianismGraduate

Yes, absolutely, getting towards 4.5 stones now. Have made other lifestyle changes too but the running has definitely played a major part in me achieving this.

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johnno117
johnno117Graduate
in reply to Pianism

Wow, that's great!

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Scaredycat2
Scaredycat2Graduate

I lost weight but it was slow and seemed to happen intermittently rather than gradually. So didn’t lose any weight during the 9 weeks of plan. Once I got up to running for 50 minutes it started to drop off. Then broke my foot and twisted my knee and couldn’t run for 9 months, just back swimming now and on treadmill as it is lower impact. You will however notice bigger changes in your body earlier on, everything becomes more toned, particularly legs. So you will look and feel thinner earlier in the process.

I hope this helps.

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Emm8
Emm8Graduate

Yes I have lost weight but through reducing what I ate, portion control and increasing veg. I started c25k to avoid going on meds for type 2 diabetes. It has worked and now I'm considered exercise and diet controlled 🎉

So yes you can loose weight through running but it has to be done in conjunction with diet. The running has helped motivate and focus me too, I don't really want to eat cake as much when I run more.

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Run46
Run46Graduate
in reply to Emm8

Well done you on making such an effort and improving your health🎉...it seems a natural thing to take the meds for an easy fix but it's so much better for you if you can do it yourself. Also, it turns out running is amazing 😀

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Emm8
Emm8Graduate
in reply to Run46

Thank you. Yes it has been amazing for me. Lots of positives, not really any negatives apart from the new clothes I have had to buy 🙄

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Run46
Run46Graduate
in reply to Emm8

Haha, not too much of a chore then, as long as you can afford it 😂😳

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johnno117
johnno117Graduate
in reply to Emm8

Well done you!

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Emm8
Emm8Graduate
in reply to johnno117

Thank you.

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nif100
nif100Graduate

Hi I did C25K earlier this year in conjunction with slimming world. I have now lost 2stone and 9lb. I am guessing the running did help me motivate myself as once I could see the changes it was making to my body it inspired me to keep going. Running does also reshape your body so it burns up the fat and tones your muscles. So keep going the fitness you will achieve alone is well worth the journeyxx

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Trazj
TrazjGraduate

Ive been a graduate for several months now and have lost a stone and maintained it. Body fat is significantly reduced.

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Gray1974

I weighed myself at the beginning and just finished week 1 just weighed again and I've put on weight. So I'm giving up on the scales until I finish I'm going with how I feel.

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Astra5
Astra5Graduate

Started C25K in March after being told of high cholesterol and already high blood pressure. Together with a change in diet, more cutting out biscuits, crisps and fatty meats etc I have turned my medical situation around. Apart from being able to run 5-8K without losing breath I have also lost 3 stone, cholesterol normal and blood pressure way down. So it is a win win situation as long as you can afford new trousers and belts etc. Had to ditch all mine as I am never going back there 😎. All the best on your journey!

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Run46
Run46Graduate
in reply to Astra5

Fantastic, well done on making the big changes to improve your health 🎉👍

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Astra5
Astra5Graduate
in reply to Run46

Thanks, needed a push from the Dr and the thought of statins made my mind up. Sooo pleased and surprised tbh that I have kept the eating and exercise up for 6 months now. Feel fantastic and can do lots of jobs one after the other without having a sit down (or nap). Anyone can do it if I can 👌🏻

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Run46
Run46Graduate
in reply to Astra5

I think that's the thing people don't understand, if you're prepared to put the work in and persevere it really can make huge changes to your life...both physically and mentally. Yes, it's harder than taking a tablet but it's so worth it. Very well done 👏👏👏

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Astra5
Astra5Graduate
in reply to Run46

100%

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johnno117
johnno117Graduate
in reply to Astra5

Fantastic, well done!

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Astra5
Astra5Graduate
in reply to johnno117

I think all of us on this forum say congratulations and thanks to everyone who has encouraged our journey here - Well Done 🏃‍♂️🏃🏼‍♀️

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Carowood

I definitely lost weight by doing the C25k plan and even better I have changed body shape. I also have done a lot more walking and a Pilates class. Healthier food choices as well but not been starving myself.

Keep going you will feel so much better!!! 👏👏👏

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Rowers
RowersGraduate

I found I didn't lose any on C25K but since I've started running 3 times a week a few pounds have come off. Hoping to lose a few more!

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iain-strachan

I have managed to lose about 19 Kg since March this year. I plotted my weight on a graph and noticed that the rate of loss started to accelerate when I began C25K. However, whether this was attributable to C25K or just getting stricter on the diet and calorie counting I don't know. I use Myfitnesspal to log food, and a Garmin forerunner 35 which supposedly estimates the calories you burn due to exercise.

The trick really is to have a healthy calorie deficit each day - they you'll lose weight. The app sets a "target" for me of 1790 calories a day (will vary according to height, age and gender), but adds bonus calories for exercise.

It should be borne in mind that you have to burn about 3500 excess calories to lose a pound in weight, and, typically, a half hour run for me burns 300-400 calories (according to the watch). So three half hour runs a week is going to lose about a third of a pound!

My 1790 limit gives a calorie deficit of around 500 per day, so should lead to a pound a week weight loss.

It has been said that your metabolism carries on at a higher rate for a few hours after a run, so you may also burn extra calories that way (your body burns extra calories in repairing micro-tears in muscles). But my GP - who is a real running fanatic (does Park run in 22 mins!), says it doesn't lose you much weight - you really have to do the bulk of it with diet.

Perhaps the real benefit is that the running makes you feel good for a long time after, and that good mood makes you less likely to grab for an unhealthy snack as you feel motivated to get into good shape!

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scouse55mouse

I started C25K in March and I’ve been running three times a week and I run anywhere between 2 1/2 to 4 miles each run. I’ve been reducing my portion sizes, making healthier choices and more importantly I’ve cut out sugar. So far I've lost 2 stone 7lbs so I have to say running plus a calorie deficit is working for me. I see some people are saying they haven’t lost any weight but that may be because of underlying health problems or they may not be particularly over weight to start with and are just running for fitness, so don’t let that put you off as everyone runs for different reasons. Good luck with your running journey x

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FRM22
FRM22Graduate

I think you will need to make some changes to what you eat as well as the extra exercise. I graduated in May and have been running three times a week since then. As well as much firmer legs I have changed shape but I have also changed what I eat (and drink!) as well. Good luck and enjoy.

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GoGo_JoJo
GoGo_JoJoAmbassador
in reply to FRM22

There's a definite correlation; the healthier we feel, the more we want to put good stuff in rather than junk food. 👍🏻

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iain-strachan
iain-strachanGraduate
in reply to GoGo_JoJo

I've definitely noticed that too. Like I've actually started to ENJOY the good stuff. I find myself deliberately choosing tuna sandwiches for lunch whereas before I didn't care much for it.

Also haven't had a flapjack for ages. They have them in a charity box at work & I used to be a regular partaker because if it's for charity the calories don't count, do they? Unfortunately now the charity isn't benefitting too much!

However ... I did have a delicious cinnamon swirl and a flat white after Parkrun last Saturday and later was horrified to find via myfitnesspal that it wiped out all the calories I'd burned during the run! D'oh!

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Fleetnot
FleetnotGraduate

Hi, I have not lost weight but my body shape has changed and I've dropped a dress size. Quite happy with that as I joined to improve my bone density.

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Allierl

Not a lb and I’ve done the whole thing! I’ve definitely toned up and changed shape which feels great but the scales haven’t changed. I’ve loved it though x

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BuffyLaL
BuffyLaLGraduate

I'm on Wk 4 and have noticed my body change but have lost 4 lbs since starting. This is more to do with I am more conscious of the calories I am taking in as I worked super hard to burn those extra calories, I'm not now wasting that on a chocolate bar for example. I also have started using Myfitnesspal for calorie counting and mapmyrun for runs.

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poohbear2608
poohbear2608Graduate

I seem to have lost my midriff but it looks like it just moved south 😂 I now run 5K 3 times a week and I’d say my shape has improved but I don’t think there’s weight loss (I don’t have weigh scales at home).

I guess I should cut down on biscuits and pastry to really see a difference but I find that hard.

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allyjo_82
allyjo_82Graduate

I'm just starting week 9, only been watching what I eat since around week 3-4 and not too strict, (also had 2 bread and alcohol filled camping weekends in that time) I'm down around half a stone (weigh day tomorrow). I'm happy to plod along slow and steady with weight loss I've done intense weight loss plans before and it never sticks. X

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Run123456

I am losing weight because I fall asleep at the point during the evening I would be seeking amusement in the fridge 😳

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Notobleeptests

I didn’t at the beginning, although my legs acquired an actual shape and my fat-to-muscle ratio improved lots between week 1 and week 9. It was only really after graduation when I was regularly doing longer times out with continuous movement that I’ve gradually lost weight. I’ve now gone from around 84kg (with better muscle tone and much trimmer) to 78kg over about 6 months (so a nice gradual, maintainable loss). Would like to get to 76kg which was my weight in my early 30s, and if I continue that’s achievable. Good luck.

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Thefoundry

Thanks for the feedback everyone very helpful

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scouse55mouse
scouse55mouseGraduate
in reply to Thefoundry

Just an after thought. If your aim is to lose weight, don’t fall in to the trap of thinking I run now so I can carry on eating chocolate, biscuits, cake and chips. I read somewhere it’s the number one reason people fail to lose any weight as they kid themselves in to thinking as they’re running a few miles they can get away with over eating or eating all the wrong things. You can’t! You have to be Ussain Bolt to get away with eating chicken nuggets and still look like a racing whippet!! 🤪

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22black
22blackGraduate

I'm with slimming world and had been struggling to lose weight but since running I have lost 7lb and reached my target last Tuesday. I finished c25k 2 weeks ago and now doing the 10k. Well done and good luck with your running and weight loss

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Portobellos

I found that my body was getting a bit more toned but it wasn’t until I started doing the longer runs that I lost more weight. I’v lost a stone so far. We have been trying to eat a bit more healthily too.

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TheManFromUtopia

I noticed a change in body shape, but no weight loss, until a day after my first run of week 9, when I discovered I’d dropped quite dramatically by about 4lb from the previous week. Not sure why but have worked out that the scales aren’t broken...

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Trawa

Personally, the intermittent fasting worked brilliant for me. Started eating between 1/2pm and 6/7pm only every day without restricting any calories so still had about 2000 calories a day. Since beginning of June I lost 7kg!! I started C25K end of July and continue to slowly loose weight. I run in the evening and have no snacks before or after run.

The key to weight loss is INSULIN. Google intermittent fasting or start with the book 'Delay, don't delay'.

Good luck everybody on your weight loss journey in any way that works for you!

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johnno117
johnno117Graduate

I hadn't weighed myself, but didn't feel like I'd lost any weight, but I hadn't made any changes to my diet and was still eating pretty much what I wanted without any thought/moderation. Then around 3 weeks ago, in week 9 of the programme, I just decided I wanted to change my diet and I quit sugar and cheese and reduced my carb intake. I've definitely felt the weight start coming off quite dramatically since then and, what's quite miraculous, is that my appetite has come right down and all food cravings have disappeared - I guess that's because I'm no longer having the spikes caused by sugar? I just feel so much better about myself, the running has made me want to treat my body better and take more care about what I put into it. And now I've changed my diet it's given me more enthusiasm for running and other exercise.

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Castledking201

Simple changes in your diet make a great change.

I’m not a great veggie lover but since changing my diet and doing an extra 100 metres running every couple of days and warm down walk for a mile I have managed to lose 19lb since late June.

Since doing park run the pounds have just flown of me.only 3 runs at the moment.

I’m now managing to walk and run for 5 miles a day......but the progress is slow.

But to lose 5 stone is something of a monumental task.

If money is tight,have a look on certain auction sites for smart watches.

I managed to pick up as vivoactive HR for under £25

Best of luck for the future.

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kelseysmith

No major changes just by running but I have developed other habits, since I am a working person & I need to find extra time for my diet & weight loss, I have recently come across Super MIC B12, it is a weight loss liquid supplement, I have been giving it a try since last month. I can see very positive changes & I can feel an increase in my energy. I read its review on Bioceuticals International at bioceuticals-international-... where I got to know about clients who are getting their body in shape & it has worked it for them too.

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