Weight Loss

[KM37]

I am on the last run of week 6 and really enjoying it. One of the reasons I started this was not only train myself to be able to run and get fit but was hoping for weight loss as I am also eating healthily. However, I have only lost a pound or two 😢 my friend completed c25k and lost so much weight and her body has changed completely. I understand everyone is different but I was hoping for nester results. Has anyone else had the same problem? Any tips for weight loss with this programme?

[SlowRunner46 Graduate]

Hi, congrats on reaching week 6!!! I started this last summer and graduated in Oct. I do think a lot depends on your body structure to start with. I had a lot of fat to burn and managed to lose abt 20lbs. Sadly an injury has stopped me running and I’ve put most of it back on 😢. I’m hoping to get back out there again soon 🤞🏼.

Are you doing any toning/strengthening on your non-run days? Something like that may help to tone your body with more visible results along side the fitness benefits of running.

Good luck with the rest of your weeks, and even if you’re not losing the pounds you are giving yourself a much healthier lifestyle 👍🏼

[ReesSteve Graduate]

I’ve dropped 9kg since I started C25K. 9 weeks ago. It’s not so much the running for me, it’s the calorie control. I try and stay within 1900c a day. Before I started recording my intake I was eating double portions all the time which must have equated to at least 4000c a day

[Jell6 Graduate]

I think I actually gained a couple of pounds, then stopped weighing myself!! Running on it's own won't burn enough calories to cause weight loss, I've just done 5.3km my app tells me I've burned 268 calories. It will help, coupled with healthier eating, especially when you complete the programme and start doing longer runs.

You will feel fitter and more toned though 🏃‍♀️🏃‍♀️🏃‍♀️

[Julio-Monkey Graduate]

I started C25K last June and graduated in August. I was quite overweight, and still am, but have steadily lost almost 2 stone. This didn’t happen quickly or straight away. It was a gradual process as I ran more and toned my body. I haven’t dieted as such, so maybe my weight loss is slower because of that. Keep at it, you will drop the pounds. But I would measure yourself and use this as your guide rather than weight. I’ve lost about 10cms so far around my waist, as my muscles tone up. I’m not expecting to look like a supermodel, but as my clothes get baggier, I know I am progressing.

Keep at it, you’ll get there without even realising it! Slowly and steady wins the race!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

C25k is not a weight loss plan and if you have lost a pound or two simply by running then that is quite remarkable.

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.

Enjoy your journey.

[SueAppleRun Graduate]

Measure yourself, during the c25k programme i lost no weight but lost 2 inches off my waist and was thrilled

[Frenc Graduate]

Hi KM37! For most people, weight loss starts and ends in the kitchen. Any exercise on top of that is a bonus. Best of luck! 😀

[Tasha99 Graduate]

You’d have to diet too to lose weight. I run loads and am putting weight on at the minute 🤣

[John_W Graduate Ambassador]

I have some good news and some bad news for you KM37

The good news: C25K is a great 'gateway' to an overall healthier lifestyle. It can, for some of us, lead to better choices about what you drink and eat. That in turn may lead to weight-loss. It can also be used alongside a dietary-focused weight-loss program with excellent results and there are many examples here of that.

The bad news: C25K on its own (or most exercise) isn't enough to provide significant weight-loss.

Why is that?

Several scientific studies have shown that running burns: 1 calorie, per kilogram bodyweight, per kilometer run

So, if you're 60kg, then a 5k (3.1 miles) burns (60x 5) = 300 calories.

300 calories in food and drink terms is ... not very much at all . Until you get to Week 7 of C25K then you're probably only burning about 100-200 calories each time you go out. 100 calories is a bit less than 3 Rich Tea biscuits. Depressing but true.

More simply, 1 mile of moderate pace burns 100 calories . So a 6 mile run burns 600 cals.

In other words, and assuming you don't change your eating & drinking habit, then unless your run A LOT ... you're simply not burning enough calories to lose a significant amount of weight. More time-efficient sports are: weight-lifting, dancing (eg Zumba), boxing etc.

And there's the risk that you actually INCREASE weight because you (1) you put extra muscle on and (2) you start to 'reward' yourself after your runs and take on more calories than you've just burned.

The above applies to any endurance/cardio sport whether that's cycling, rowing, swimming, elliptical, cross-country skiing etc.

Changing the diet is way more effective.

"my friend completed c25k and lost so much weight and her body has changed completely" - I'm guessing they also changed their diet somewhat.

I'm in a choir and our musical director Amy has lost a load of weight by combining a new eating habit (paleo, low-carb high-fat etc) with C25K (last summer) and is now running 5k every day. She's lost 4 stone ... you can find her on Instagram at @fatnesstofitness2020

Hope that helps.