Not losing weight

[Sharonbagpi]

Feel really down so I'm about to begin week 7 and I've also been dieting I hadn't weighed myself for a few weeks and this morning I was heavier then ever I don't understand Im doing this to loose weight but the scales have totally made me feel like stopping the running

[damienair Graduate]

Don’t be down. Gaining weight is so so easy. Losing weight is so so hard. Habits need to change. I know because I’ve been there. There is a formula we all know, eat less and exercise more. That’s it. It is really that simple. But you will gain muscle when running which weighs more than fat. So that could be one explanation for your weight gain.

Unfortunately I too was the same. I thought I was eating a healthy diet. I started running to get fit and lose weight. I was 2.5 to 3 stone overweight when I started. I lost a little first but gained the weight again. I’m running 3 years now. The first 2 years I was running I was still 2.5 stone overweight despite running 5K 3-4 times per week. Last January I decided that enough was enough and I was going to be honest with myself. I tracked everything that went into my mouth. Absolutely everything. It did not come off easily but it all came off within 6 months. I got down to my healthy BMI last June.

I learnt that weight loss is 90% food related. You only burn about 350 to 400 calories running a 30 minute 5K. So if you reward yourself after a run with a little treat then that’s the benefits of the running gone.

But for the time being just concentrate on the running. When you graduate and start consolidating your 5K’s then start working on food etc. It’s very easy to fool ourselves into thinking we have a healthy diet or a healthy relationship with food. But when you honestly track food intake it will really work.

I gave up bread, cakes ,biscuits, all the good stuff. Eggs became my no.1 go to food. I had the same dinners I always had, but the portions were greatly reduced. If I was really really hungry I would have a small piece of fruit or a raw carrot. After a while it just became normal. This morning I had a gorgeous 3 egg omelette, for lunch I’ll have a Salad.

My enemy is bread. I adore bread but if I give bread up I lose weight. I still struggle with my weight. It goes up and down but now I manage my weight within 7 lbs of my BMI. If I gain 6 or 7 lbs then I’ll work hard to shift the excess again within 2 to 3 weeks. Good luck.

Damien

[Sharonbagpi Graduate in reply to damienair]

Thank you for that Damien nice to know that losing weight is a hard task even more now I'm nearly 50 I do enjoy running and will carry on think I'm going to bin the scales for a few weeks

[damienair Graduate in reply to Sharonbagpi]

Keep running. Stay away from snacking in between meals. Stay away from the cookie jar and the cake tin. There is nothing wrong with a scales. I weigh myself once a week. First thing every Friday morning. If I’m the same great, if I’m down a pound or two even better and if I’m up a couple of pounds I reset my head and I take extra care during the next week to be extra mindful of what I’m eating for the next couple of weeks.

Best of luck. I’m 46 and it is harder to lose weight. But I now know how it can go up and how to shift it.

Damien

[Hidden in reply to Sharonbagpi]

Have you tried a calorie counting app? I have been using Lose it which is free and really easy to use. I have lost nearly a stone. Hard age 50 but it’s helpful to see where the extra calories are creeping in. Good luck.

[ValeItaUk Graduate in reply to damienair]

This is really helpful and also motivating! Bread is my enemy too! 😃

Thanks for sharing about your experience!

[damienair Graduate in reply to ValeItaUk]

Bloody Bread. I adore the stuff. But it doesn’t love me. 😋

[IannodaTruffe Mentor]

As the guide to the plan clearly states, you will not lose weight by doing C25k without addressing diet.........it is not a weight loss plan.

damienair has given you great advice from his personal experience.

This article may help clarify the reasons for you anitabean.co.uk/https-anita...

[damienair Graduate]

Forgot to also say that what I have also learnt is that running is amazing for your confidence, mental health and general wellness. You’ll meet the nicest people at parkrun when that gets going again. I got fit, my resting heart rate went from over 80 beats per minute to 50-55 beats per minute. I have healthy blood pressure readings and healthy cholesterol levels. And I lost almost 3 stone in weight. All as a result of running. I’ve met new friends from running and I’ve taken part in 5K, 6K and 10K road races. I’ve done 74 parkruns and even took part in a 13K mountain race. It’s an amazing way to exercise, free and challenging. Don’t give up. I bet you’ll love telling your friends that your a runner.

Damien

[pegasus2512 Graduate]

Hi. I never actually lost any weight doing this plan but my shape changed and I lost inches. So take some measurement of yourself and then compare as the scales lie! Also have you tried a Keto lifestyle? I researched Dr Eric berg on YouTube and he explains a lot and I’ve lost 5 stone in a year. Have a look and give it a go it works. Don’t give up running your shape will change.

[Sharonbagpi Graduate]

Gosh that puts things into prospective I do drink a lot of coffee and I suppose sometime I don't realise they mount up. I will definitely try that app thanks for the help

[RunningMigster Graduate]

OK, so first of all, that's kick the idea of stopping running completely into touch!

If you stop running, how will that help you?

What will you do instead?

There are so many health benefits to running, both physical and mental.

But I wouldn't look to running, particularly distances up to 5k, to lose weight. What you should find though, over time, is that you will lose inches.

Throw the scales away and get a tape measure.

But whatever you do, don't stop running!

Good luck and please keep posting

Mig

[TortoiseRegretsHare Graduate in reply to RunningMigster]

Definitely agree with the "throw away the scales". I have put weight on and lost muscle tone over lockdown - I know because my trousers are tighter - I'm not really sure how much I weigh, I just want to feel comfortable in my skin. At the moment, I don't - lockdown really cut down my levels of physical activity - so watching what I eat becomes a question of starting to feel better, rather than a deprivation. (It's taken me til 63 to work that one out!)

[RunningMigster Graduate in reply to TortoiseRegretsHare]

I can completely identify with what you're saying.

Since lockdown, I've got so fat and unhealthy and developed an insatiable love of wine.

Just started running again. First time since the end of Feb.

I haven't quite kicked all of the bad habits, but it just feels so good to be off my @rse again

[TortoiseRegretsHare Graduate in reply to RunningMigster]

It's the wine that does it....!

[Hidden]

Did you measure yourself at start as you have probably toned up.

Your mental and physical health will have benefitted for sure. Don’t give up.

I’m only on week 2 and know I will struggle. X

[metamorphfreebird Graduate]

Hi Sharonbagpi, I agree with some of the advice you've already been given below, and just want to reiterate what has been said below: most of people's weight is diet-related (unless you have specific underlying health conditions that would explain your weight- in which case consult your doctor), and therefore any change will require a change in diet.

A few things to consider....:

1) consider changing your diet - lots of great advice out there, and resources to help with healthy meal planning (look into NHS resources, if you can, speak to your GP or other and they may be able recommend someone that can help with a nutrition plan. Most overly restrictive diet are short-term fixes and true weight loss will take some time (you may get rid of water and bloating first, which will feel like a lot, and then either put it back on or stagnate for a while)

2) running is not actually the best way to lose weight, but has plenty of other benefits - and it will certainly complement point 3 well

3) muscles burn fat. I suggest you take up some weight / strength routine as building your muscle will help you burn that excess - with benefits lasting beyond the session and burning through that excess whilst you are recovering, too! This is something many people don't look into and that is really key. (Could use running as a warm up?)

4) change your mindset - it's not about what the scale says, it's about how good and health you feel. And if how you feel is tied to how you look - forget your scale! It becomes obsessive and is often unhelpful. Muscle weighs more than fat, and you will see benefits of this type of exercise with time. Rather than using a scale, you could even track progress using a measuring tape, or use a good old photo diary with some notes to follow how you are feeling.

5) remember again - all of this is part of looking after yourself and your own health and body, so treat it and yourself kindly, and with patience - there are many resources out there that can help make this easier both in terms of achieving results and also in helping you through what can be a lengthy process.

Couch to 5 k should have set you up well - it's all about slow and steady - only then will it be sustainable and hopefully injury-free Be kind to yourself and patient with yourself, true progress is hard work and takes time, but is very achievable and I cannot say enough - there is lots of help out there and: We are here to support you too, so please keep us updated!!! x

[Uphill-downhill Graduate]

I’ve been loosing weight this year having stopped running last year with a sore heel and foot. I lost 10lbs or so slowly before starting the 0-5k again and have graduated now and am running 15-20k a week. I have continued to take care with my food and am now 20+ lbs down, I ahave a bit more to do though am into the last stone now. I have severely cut but not eliminated bread, pasta and rice, processed food very much reduced and a veggie and fish approach used (haven’t eaten meat since I was a kid). I’m 54 and my energy is better, tone and inch loss noticeable and I feel stronger than in 2017/2018 when I first did 0-5k. Stick with the running and think about it as a shift in diet rather than dieting. Running after work 3x a week shakes work off and improves my mood too. You can do this, keep on with the 0-5k then consolidation. Write down what you eat in a book or via an app, if you lapse be kind to yourself about it but reset and move forward positively. It helps to keep the scales but don’t be a slave to them, enjoy the health benefits that will come your way. Good luck xx

[Catchat21 Graduate]

This has been a really helpful thread. I’ve only got a Stone to lose but have struggled to shift it for years. Before lockdown I really didn’t exercise much at all although my diet isn’t too bad. By starting c25k I assumed it would drop off as I had a sudden surge in exercise. But there’s really no way round the calorie intake and I have previously found myfitnesspal an eye opening experience of how my snacks add up.

[Hidden]

In three years of running, I have lost maybe a couple of pounds. But I take up a lot less space than I used to Muscle is not heavier than fat but it is a denser. As already suggested, get rid of the scales and take measurements. Also take a look at reducing your carbs and upping your fat

[MarkBlack]

Don't worry, everyone experienced it. You just need to keep working on yourself, and I'm sure you'll be pleased with the results pretty soon. Also, you can take dietary supplements to accelerate the process of losing weight. Just read these reviews nucific.com/bio-x4-reviews/ and decide if this is for you or not.