I’ve just finished c25k week 7!
I weighed myself today, first time since starting the program expecting a weight loss...I have gained 6lb!!!
I haven’t changed my diet as I think I eat pretty healthily and don’t generally overeat. I’m definitely more toned and look better in my clothes although my stomach feels bloated at times.
Anyone have any tips on diet change or exercise to complement c25k which might result in a few lbs off?!
I’m registering as obese on charts I’ve looked at!
It may just be micro tears. Keep going. It’ll work out eventually 👍🏽
I stated to count calories using the NHS weight loss app. It’s laborious but it works. I only dropped enough calories to lose 1/2 lb a week (about 250 calories a day) and I let the running do the rest. It’s been quite painless. In 3 months I’ve lost a stone 😊
I might give that try as I haven’t changed my diet at all, I was just shocked to see I’d gained 6lbs. I don’t look particularly overweight but the scales tell a different story. Well done on your weight loss and your continued running.
Thanks for your advice
It just gives you an idea of what you are eating and portion sizes. I was snacking on nuts thinking it was healthy and every handful was 200 calories! My portion sizes were generous as well 😲 After a couple of weeks I had a good idea of the things that were my downfall.
Congratulations on your progress. Muscle weighs more than fat, so you've probably gained muscle and lost fat. Use a tape measure to track your progress as well as your scales.
Having said that, extra muscle shouldn't put you into the obese category. The amount of calories you burn on the programme is not enough to make inroads into your weight problem. Have you tried using the Myfitnesspal app? The visualisation of calories in/calories out is a great incentive to keep on track.
I lost three stone by completely overhauling my diet onto plant based. Running has helped me to regulate my weight and appetite, freeing me from a lifetime of yoyo dieting. That, I think, is the real value of serious, intense exercise.
If becoming a vegetarian is a step too far, my very top tip is to cut processed food from your diet, especially sugar. If you look at a product and it has more than five ingredients, some of which you've never heard of and wouldn't have a place in your kitchen, it's almost certainly part of the problem, not part of the solution.
It isn't easy, but it can be done. Good luck 👍
I will look into that. It looks similar to frizzbomb67’s suggestion too. Perhaps I am eating too much and because I eat a healthy diet I think it’s ok? I only eat meat once or twice a week. I’ve never dieted but perhaps, as you say, my eating habits need reviewing. Thanks for the advice.
This may help anitabean.co.uk/https-anita... you understand the likely reasons.
Eat less regardless of whether it is " healthy", run more.
Yes, some of the points she makes do apply to me. I will make the necessary changes and hopefully make a difference. Thanks for the link and the good advice as always
That's an interesting article, thanks. Note to self: stay off the sofa after a run. It was easy to do before lockdown, now not so much.
Dont weigh yourself! If you feel comfortable in your clothes that's good. You are toned. Muscle weighs heavier. Your running, your fitter and healthier. 🏃♀️
I have been using Michael Moseley's 5:2 diet regime over the past 10 weeks or so (since before I started C25K - I'm only on week 3). I've lost 1st 6lbs so far at about 1.5 to 2lbs a week. I stopped eating meat about a year ago (which made no difference to my weight but lowered my cholestrol).
It's too early to say whether the running is making me lose weight any more easily but as others have said, it may be turning fat into muscle anyway, and that may be what's happened to you. My bathroom scales also measure body fat percentage, which has been creeping down as well as the weight so I'll see how that progresses as the running increases.
Also, make sure you are weighing yourself properly and consistently! Same time of day, same clothing etc. I do it first thing, after using the loo and before eating or drinking anything. Your weight can be several pounds higher at different times of the day - you'd be surprised how much it changes!
Finally, well done on getting to the end of week 7 - that's a huge achievement!
Thanks for your tips.
I’m out in the community doing a physical job during the week and, at weekends, I like to cook so I’ve never considered the 5:2 diet.
I do definitely feel I have more muscle and my body shape is changing so that’s all good! Maybe some of those fancy scales would confirm that?!
This is a great program and well done on getting to week 3! I look forward to my running now which I never ever thought I would. I hope it’ll be the same for you!
You're welcome! I like to cook too and 5:2 ties in really well with that. E.g. at the weekend I might make a large pot of veggie chilli or a veg curry (avoiding potatoes though!) and then during the week when I'm having a '2' day I can have a portion of either which, as long as you leave out rice or bread only accounts for about 300-400cals of the 800 you're allowed. I skip breakfast and have porridge at lunchtime (200 cals) so am easily staying below the 800 cal limit and find it fairly easy to do. I'm also running on my '2' days which is working well as running on anything like a full stomach isn't good!
Yes, I agree the programme is really good and, once I got past week 1, I have been enjoying and looking forward to each run. Like you, I never thought I would hear myself saying that!
Aren’t those scales pesky? I was the same as you and couldn’t believe I had gained weight. I have tried the 5:2 diet and it has worked, with time restricted eating and my weight is now coming down. I do fall off the wagon occasionally but then pick myself up again.
Hope you find what works for you.
They are indeed!
I have used MyFitnessPal for the last couple of days and I realise the calories I think I’ve been eating don’t match what I have actually been eating!!! I’ve tweaked my portion sizes and I’m snacking less...as someone else said snacking on a handful of nuts thinking it was healthy is 200 calories I probably wasn’t counting.
I’m hoping this works but if not I’ll maybe try the 5:2!
I’m glad it’s working for you.
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