Did anyone loose weight doing this?

[Selcan]

I already eat healthy so I don’t want to reduce calories. How long does it take to start loosing weight?

[Lula375 Graduate]

I don’t think the running alone is enough to make a difference in terms of weight loss - the sessions aren’t long enough.

If you are at the start of your journey, start measuring waist, hips, leg, arm and chest. I haven’t lost any weight (I never really expected to though as I haven’t changed my diet), by I have noticed changes in measurements. I’m on week 8 and I’m just starting to see the benefits.

Hope this helps.

[IannodaTruffe Mentor]

Welcome to the forum.

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

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help and mentions weight loss.

Many lose weight while doing C25K, but only if they address diet.

Enjoy your journey.

[UnfitNoMore Graduate]

Running helps a weight loss programme, but it isn’t one by itself... a pound of fat is around 3500 calories... which would take somewhere around a marathon to burn off... probably more as we need to fuel a run of that length.

Running will, over time, make you smaller as it’s very good at toning you up as the muscles build... and fat is burned on a distance run, unlike with sprinting.

In theory, assuming you are matching calories in to calories out already, then the small burn in each run will cause a little weight loss. There’s a lot of factors that go into how many calories we burn on a run, not least our weight (lighter people burn less) and leg length (longer strides means less strides per run). The other day I ran 4 miles and my tracker estimates that I burned 580 calories... a little of that I’d have burned sat down, so I’d guess about 500 of those calories were actually extra burn from the run. If calories were exactly balanced for the rest of the day that’s 7 of those runs, or two weeks for a newish runner to burn off that pound of fat. However, in the early months, some of that will be hidden due to muscle build... so maybe we’d be looking at a pound every 3/4 weeks. So if you’re looking to lose a couple of pounds, and get smaller and more toned, running is gonna do that... if you’re looking to lose more than a few pounds then the other bit of “move more, eat less” will also need to come into play.

[Tasha99 Graduate]

Not without dieting properly. I’ve lost a lot but that’s through slimming world rather than running, and I run quite a lot.

[LadyCDJ Graduate]

I agree about measuring yourself weight not changed much but my inches definitely gone down. Most lose was 3 inches off my waist so I don’t use the scales now

[packersruns Graduate]

I have lost a bit of weight since starting this programme (around 8 pounds) but I had changed my diet way before then and I do other things in the middle (HIITS, Upper and Lower body workouts etc.) so I would say that it helps when it comes to loosing inches definitely, my calfs are significantly smaller and more toned, but if you want to see significant changes when it comes to your weight, you might have to do more than just C25K. Good luck!

[Hidden]

80% of weightloss is diet, are you not losing weight from what you are eating?

[John_W Graduate Ambassador]

Running at a moderate pace for 1 mile (1.6km) burns about 100 calories. So 5k (3.1 miles) burns only 300 calories - that's half a burger or 2-3 glasses of wine.

So you need to be running quite a distance and fairly regularly to rely on it to lose weight.

[Fatty2001]

I’m just completed week 5 and put on weight. I used to do no exercise whatsoever. Thought I might lose a few pounds - reckon my run burns around 300-400 calories but my appetite has increased. I’m also now much more hydrated than I’ve ever been before.

[Selcan in reply to Fatty2001]

Yup, I always thought what’s the point of exercise when it just makes me eat more but then I realized my heart and lungs need it ! I think eating a banana before and a protein snack after can curb appetite . I’m still not running long enough to get hungry yet ... we shall see.

[Selcan]

Oh thanks everyone for responding, so I wasn’t hopeful I was gonna loose weight but good news, I lost a kg in 2 weeks!! I eat super healthy and small portions already so I can’t change my diet, I do regular Pilates but I had no cardio in my life .... so I guess this run and walk cycle is like hiit for me, yay! Alhamdulillah, thank God !

And maybe if I get good enough to progress and run the whole time, I can do sprints in the walking intervals? To keep up the hiit element of this walk/jog cycle ...?

I am hopeful and thanks for all your responses again!

[MMP175 Graduate]

I’ve lost a stone and a half and gone down 2 dress sizes. My BMI as of today is now merely overweight rather than obese. I’ve been trying to eat sensibly during lockdown but not counting calories. I’ve avoided alcohol too. Not had any opportunity to go out for lunch, coffee etc which I think has helped too. I always walked a lot but I think the cardio during the running has helped and I hope to persevere when lockdown has finished. Don’t think I’ll ever get to a normal BMI but I’m definitely a lot healthier and fitter than I was

[Ninjakakashi25]

Hey selcan .calories plays a very important role when it comes to losing fat . It depends on what you eat and how much work out you do . Eating healthy foods is good but workout is necessary . For me it took 4 months nearly to loose 25 kgs .

Trust me buddy if you are checking those things on youtube than thats not going to help you .

What i did was i used to drink plenty of water ,stay hydrated . Do not overeat. And you said you eat healthy right well that will convert into muscles and cuts down the fat . Which will help you losing fat , but depends what kind of food you eat . Everything is healthy except junk but . You should also calculate . Your calorie intake should be balanced with workout to lose weight . And if you are a fat person than u must go with the calorie deficit . Do not eat packaged foods . Go for boils .. and stay vegan . Slowly you will find the perfect taste bud .