Weight loss meal plan : Hi I just wanted to know... - Couch to 5K

Couch to 5K

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Weight loss meal plan

GG-girl profile image

Hi I just wanted to know if anyone can help me with a sample meal plan or guide me to where I could get one? I’m feeling extremely low because I’m on week 7 of the c25k program, I’ve been doing well not one run missed or stopping and on the 3 days I a m off I box for an hour but I’ve not loss any weight at all. Instead I’ve put in much more. I don’t have a bad diet at all therefore this is so disappointing for me.

If anyone can guide me I would really appreciate it.

Thank you

16 Replies
GoGo_JoJo profile image

🤔 c25k isn't an actual weight loss programme.

The only way you can reliably lose weight is to burn more calories than you eat, so first you need to know how many calories you are consuming.

It's a pain but recording what you eat and looking up the calories and seeing your daily totals is the only way to know what you're eating. Then you can decide if you need to reduce your calorie intake.

A 30 min steady run only really burns as many calories as a kitkat. What c25k can give you is increased cardiovascular fitness, enjoyment in exercise and a great way to boost your mental health.

Over time you are more likely to see a change to your shape rather than a drop in lbs.

Don't forget as a female there are times we retain more water and so are heavier too.

I understand your frustration, I've been there and it was only calorie counting that showed me that I was eating more than I thought, that there were items I could cut out, and other items I could replace with healthier options.

I ended up losing over 30lbs with a combination of calorie counting and exercise. Now I can pretty much eat what I want and maintain by just exercising regularly (I do run 30 miles a week as well as a physical job).

Don't let it get you down, there is a way out, and you're on the right track!

GoGo_JoJo profile image

You might also want to join the HU weight loss community for more help too


GG-girl profile image
GG-girlGraduate in reply to GoGo_JoJo

Thank you very much. I get despondent when it comes to calorie counting. It’s nit always easy when you are a mom and working . I will need to find a way to do it all. At the moment I it’s all too much really.

GoGo_JoJo profile image
GoGo_JoJoModerator in reply to GG-girl

I know. Its mind numbing. I used my phone, the Samsung health app.

Maybe just concentrate on becoming fitter for now, and in turn that will make you feel better. I found much more incentive once I'd started cycling... getting my fat bum up the hills was so hard that it became easier to work on making it lighter 🤪🤣

The truth is, and trust me I've done it, we can make so many excuses for not having time for things but it's about priorities. I never, ever believed I would have time for a 10k yet now I can find time to run for up to 7hrs... I made so many excuses for not doing something (anything) ever day, yet this year I've been working out every day for between 30 mins to 90 mins, getting up at crazy o'clock... and I feel better for it.

Persevere with c25k, you will see changes, changes in how you look at yourself, and exercise 😉 it's not a fast fix but it is a fix 👍🏻

GG-girl profile image
GG-girlGraduate in reply to GoGo_JoJo

Yes I know, I run and box 6 times a week so for exercising I do plenty and quite intense. I have some meal plans I will use. I am sure I will see results. Thank you.

IannodaTruffe profile image

This article may help you understand what may be going on anitabean.co.uk/https-anita...

If you click the My Hub icon you can search for the HealthUnlocked weight loss community who will be able to offer advice.

In simple terms you need to be in calorie deficit to lose weight.

GG-girl profile image
GG-girlGraduate in reply to IannodaTruffe

Thank you very much for this, much appreciated.

MrsMcK profile image

The scales didn’t move for me neither but the tape measure certainly did.

GG-girl profile image
GG-girlGraduate in reply to MrsMcK

Thank you I will persevere!

I downloaded the NHS 12week weight loss app. It just helps you track your calories and progress. Worth a go. At the end of the day losing weight is basically calories in versus calories out. Good luck

GG-girl profile image
GG-girlGraduate in reply to Scotty1963

I actually found the app last night. I will start it on Mon as it seems you must start it at the start of the week. Have you lost weight doing it? Thank you very much.

Tabbles profile image

I have started using myFitnessPal to track carlories, Strava to track runs and calories burned. This has helped me lose over a stone.

Follow guides and ensure you are getting the correct nutrients. I use C25k to make me fitter, not to lose weight.

GG-girl profile image
GG-girlGraduate in reply to Tabbles

Thank you I will have a go with the apps I do boxing as well so it will be helpful to keep track.

Frizzbomb67 profile image

BBC have some good sample menus with shopping lists that may be useful. I find they are quite sensible recipes too bbcgoodfood.com/healthy-die...

I think a lot of people put on a few pounds when starting C25K. I assume because of building muscle which weighs more than fat but does take up less room thankfully, so the scales may may be higher but the tape measure should be lower 🤞

Now some Science - insulin is a fat storage hormone so if insulin is high then much of your intake will be stored as fat. So the trick is to keep insulin release as low as possible. Do that by keeping processed carbs and sugar to a minimum eg bread, biscuits, cakes, sweets and processed food. This is not a ‘low carb’ diet. It’s a low insulin diet. Get your carbs from natural sources like fruit and veg instead.

Good luck. Just hang on in there and you should see results. I’m a stone down in a year. I run twice a week and just make healthy choices.

GG-girl profile image

Thank you so much. I will certainly try much harder. I don’t have much sweets and I don’t eat bread but I will definitely make a note of what is consumed now. Once again thank you very much.

Tasha99 profile image

You may be holding water due to micro tears from starting to run. I can recommend Slimming World though.

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