Am doing 5k 3x per week but now need advice

[Languid_Lil]

Hi there all,

Thanks to everyone for the support; I have worked through C25K again and am now doing 5k 3x per week.

I am 58 and obese (BMI 34).I run very slowly (.. ~10min per km) and am trying to keep my heart rate below 90% of my maximum. I'm also on ACE-inhibitors for hypertension (which many commentators indicate provide a higher risk re serious Covid-19.)

I know I need to lose weight and bring my BP down. I am trying but I don't know what to do for the best. Lockdown can easily become snackdown and comfort eating is a real thing for me.

Should I run more frequently? Faster? Further?

I've got to get a grip on this weight.

[IannodaTruffe Mentor]

To lose weight purely by running and not changing diet, you will need to run for an hour or more on a regular basis.

Running is the best way to burn off calories but the only way to lose weight is to control the intake.Many have great success with My Fitness pal app to help watch calorie intake.

Don't have snacks in the house.

Drink a glass of water every time you feel hungry.

Eat a broad based diet including lots of fruit and veg.

[grumpyoldgirl Graduate]

I'm not in a position to offer any advice, but I just wanted to say well done for getting to 5k again!

[Hidden]

It's diet that you need to fix, Lil. Running more won't help a massive amount. It's said weight loss is 90% diet, 10% exercise or something like that.

I'm in the same boat, slow runner, 4 stone excess weight. In a few days time, I'm going to try Michael Mosley's Fast 800 diet and see how I get on. Just finishing up all the sugar waffles and ice cream that are in, I refuse to throw them out. 😋😂

[Elfe5 Graduate]

I have combined SlimmingWorld with running successfully. Depending on how strict I am, I can either lose weight or maintain a stable weight.

SW is available online during lockdown if you feel the group support would be beneficial - but of course it costs.

[Languid_Lil Graduate]

OK thanks guys. I'll give SW a go.

[Louise210]

If you want to try weight watchers it's a lot more flexible than it used to be and £3 for 3 months. I also need to lose weight and have managed to gain whilst doing c2 5k due to ignoring my diet. No more!!

[MillieMollieMummy Graduate]

Hi Lil - the only way to lose weight is to count calories as well as exercise - for me anyway. Last week was a year since I started my latest ‘diet’. I’m 52 and I bet I’ve spent hundreds at various slimming clubs over the last 30 years! This time it was just me and my Fitbit synced with MyFitnesspal app. A year on I’ve lost 5st 12 lbs, have a bmi of 24.6 (it was 37.9), resting heart rate of 54 and I’ve gone down 4 sizes. I’ve only just graduated from the programme - before that it was just walking - but honestly - if I can lose that weight after years and years of trying - anyone can. Just add the counting (which is really easy on the app) and it shows you just how much you are burning from the exercise. I feel brilliant. Good luck xx