Do you lose weight : I just started on week3 of... - Couch to 5K

Couch to 5K
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Do you lose weight


I just started on week3 of course couch to 5 k the three min run o my god. Do people notice if you lose weight slowly or fast I'm 22.4 stone when started back 3 weeks ago and have 1 lbs lighter and I'm eating right low fat food and water ?

14 Replies

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading

C25K is not a weight loss programme, but you will get fit and firm up.

I didn't lose any weight doing C25K, but then I wasn't trying to. Those who combine exercise with healthy eating and calorie control can lose substantial amounts of weight. Most people find they don't want to eat junk and because they feel better about themselves, do not comfort eat.

Losing weight fast is rarely sustainable.

Enjoy your journey.


firstly well done on w3 !!!i think the first 3 weeks are the hardest.

actual running did not loose much lbs for me but i changed shape and look different and clothes baggyer.

i think how it helps is that it makes you more aware of food intake so for an extreme example if you know you are running the next day,you would not have pie/chips/cake/biscuits the night before.

also as you build muscle,it weight more but looks trimmer, but also bigger muscles use more calories.


Well done to you!

You are bound to lose weight as well as gaining energy and looking/ feeling trimmer - especially if you combine running with healthy eating.

Keep it up, it can be life-changing if you stick at it, slow and steady..

Good luck!


Weight loss is 90% food related and 10% exercise. I was running for a year and did not lose weight. I had 2.5 stone to lose.

In January I made a decision to change my ways. I increased my running efforts and also started eating a much more healthier diet. It wasn’t a specific diet, just healthy food. Fruit and low fat yogurt for breakfast, fruit or an omelette or a pita pocket for lunch 🥙 and a regular dinner. Gave up eating sweet treats, bread and stuck to 3 meals per day with the main dinner was portion controlled. I lost 2.5 stone in weight and at 45 I’m healthier and happier now than I was in my 20’s.

Running also became so much easier and more enjoyable after losing the weight.

Best of luck on your C25K journey.


I seem to be losing around a pound a month, i eat less on running days because i’m not so hungry after a run and drink lots of water but mostly i’m slimmer and firmer because of running and i’m happier in my body which is why i carry on

Good luck in your journey


I combined c25k with following slimming world and have lost 3 stone and it seemed easy. I have tried every diet under the sun and they work initially. Changing my eating habits and running abd kicking alcohol completely to start worked for me. I have the occasional glass of wine now, just not too often.

Well done on your achievements so far...keep going, it really does work...looking forward to reading your reports


in reply to Franglaise

I also drink 3 litres of water,a day...


Well done On getting to Week 3. That’s great progress. 🎈 Keep on keeping on with the program & a healthy way of life & the changes will happen slowly but surely.


As others have said, running by itself will not lose you much weight. You do not burn many calories on a 30min run. It will, however make you think more about what you eat. Your metabolic rate may increase if you were previously sedetory, and that will help to burn more calories.

The trick to sustainable weight loss is to make gradual, sustainable changes, and not to try to lose it all over night.

Over a period of a year I lost 10kg. I did it by weighing portion sizes, cutting out sugar, deserts and sweets, and planning what I would eat each day. I found it easier to gradually reduce portions. The first month I weighed what I thought was a normal amount, and kept to that quantity. The next month I reduced it by 10%, and so on. If you make the portion reductions gradual, then you hardly notice, and it easier to maintain. In fact it is the reverse of what happened to cause the problem in the first place, gradually increasing potion sizes without noticing.

Its a good idea to look at ingredients to avoid to much added sugar. I stopped eating breakfast cereals in the morning, as I saw that they all contain tons of sugar. I now eat 40g of oats with milk, with a few broken nuts added. It's strange, if you cut out sugar for a few weeks, then when you eat something with sugar added it really tastes sickly sweet.

The good thing about the running, is that it will make you fitter, and more motivated to eat the right things.

Good luck, and happy running :)

Well done on getting to week three. Your doing great. If it’s any help I joined the nhs twelve week weight loss program which also has a support page on health unlocked. I only lost weight once I started calorie counting and sticking to my recommended daily allowance. If you start on the nhs online bmi checker once it’s calculated where you are scroll down and it gives the links to the weight loss / healt eating advice pages. Good luck with your next run. Keep up the great work 🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️❤️


Think low carb not low fat. You might like to look up very low calorie diets. I did this 18 months ago For 12 weeks and lost 4.5 stone.


Great you're now at wk3. Weight loss can be achieved more so when youre completing the longer runs 3x per week. It's not just about the running though you have to be very mindful of what you are eating. There are apps where you can type in what you're eating it helps you stay on track. The scales don't always give the full picture as some months I wouldn't loss much but my body shape was changing for the better. I have lost 3 1/2 stone and running has helped keep the weight off. Good luck 😊

Congrats on making it to week 3! I’m just about 4 runs ahead of you so I know very well how tough the step up to 3 minutes was!! Currently smashing 5 minutes which I never thought I could do :) I’ve lost about 10kg over the last month combining running/weights and the 5:2 diet - just try a few different things and you’ll find something that works for you.

Thank you all for the great help xx

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