Please advise

[Stressed11]

On week 7 of c25k and still not Losing weight !! Lost 2 stone eating 1,400 calories a day over 7 months and now running and loving it but now gaining weight !! So soul distroying

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

C25k is not a weight loss programme purely because a 30 minute workout does not burn enough calories. You will tone up though and any weight gain might be due to the fact that you are developing muscle which weighs more than fat.

this FAQ Post addresses this issue healthunlocked.com/couchto5...

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.

[Cmoi Graduate]

Hi Stressed11 , well done on getting to week 7, and it's great to know that you're loving running.

I'm female, ten years older than you, and have both good and bad news.

The bad news is that you probably won't lose weight during C25K. The good news is that you'll be fitter and more toned. If you keep at it, particularly if you run longer distances, you may well start to lose weight. For me personally, running helped me to manage comfort/boredom eating, and if I was out running, then I couldn't simultaneously be baking and consuming the results!

Although I'm currently coming back from injury and not running nearly as far as I was, I'm still about 10% lighter than I was when I started C25K in mid-May 2020. I'm now what BMI defines as a normal weight, but certainly not a lovely slim gazelle-like creature. I'm just not designed that way!

I know it's not always easy, but try to remember how much you've already achieved, and enjoy your running.

[John_W Graduate Ambassador]

It's quite likely that you're putting on muscle (far healthier than fat!) and muscle is more dense than fat. This is good news!

Or ... are you eating more now that runs are getting longer? It's easy to do.

Anyway ...

First the bad news:

- several studies have shown that running burns 1 calorie, per kg of bodyweight, per 1 km of distance.

So, if you are 70kg and run 5k, you burn 350 calories (70 x 5 = 350). If you think what 350 cals equates to in terms of food and drink, it really isn't much at all. You could very easily consume 350 cals after your run with a few pieces of toast, some cereal etc. It's also about half a cheeseburger.

If you run 5k, 3 times a week, and if you're 70 kg, then you're burning 1050 calories - in a week. Again not very much.

In other words ... it's only when you start spending a serious amount time on your feet running, e.g 3 hours and more, that you will start to see a contribution of your exercising to your weight-loss.

This is the same for any cardio exercise, e.g. cycling, swimming, rowing, elliptical, dancing etc.

If you're short of time, then weight-lifting 2-3 times a week is actually a more time-efficient way to burn calories.

Now the GOOD news:

- if you get the running bug, then C25K can act as a 'gateway' to a more healthier way of life. You start to become a lot more conscious of what you consume, in order that your running feels better, and it becomes a virtuous circle.

In the end, unless your are doing a serious amount of training (e.g for a marathon), then weight-loss (maybe focus on fat-loss rather than weight?) is determined by what you eat and drink, NOT by doing 3x 30 minutes exercise each week.

[Me_time Graduate]

Hey Stressed11, I m same age as you & on week7 as well. I have not weighed myself at all for last 7weeks or even before starting c25k. Probably best to not see this as a weight loss programme. The plus point with you is you are loving running. That has not happened with me yet..so stay positive and look at what you have achieved so far. Reaching week7 is amazing! Well done!

[Hidden]

You don’t mention what those 1400 calories consist of, whilst lowering calorie input and increasing physical activity output is fab, what you eat still counts. I’m not a doctor, but I know what has helped me, which is abstinence from anything, well, basically any white food. No bread, no pasta, no potatoes, no white sugar, and zero alcohol. It made a huge difference cutting those things out and I got enough carbs which your body does need by increasing vegetables (the right ones) and smaller portions leaner meats. I also don’t eat my biggest meal at night, choosing breakfast high protein and lunch the larger meal, salad with maybe sliced meat at night before no later than 6:30pm (note, I am an early to bed and early riser though). This is not to say I don’t have 1/2 a sweet potato on occasion or one slice of whole grain bread occasionally. Don’t starve yourself either, which can have the reverse effect. Also, I had to reduce my stress, because cortisol is a real thing! Given your age, know that metabolism does slow down, hormonal changes do influence your make up and weight doesn’t just drop like it did at age 25 or 30 and you might store fat differently. I felt like I was a walking bowl of water at that age, but my body was adjusting. Get enough water, consider things like physilium husks (but read about all of this first!). Give your body what it needs without overloading. And as others have said, you may be gaining muscle mass. Not sure if you work, but if you do and if it’s a sedentary work style, get up and walk around, get a standing desk. I hope any of this helps you but don’t get stressed over it not happening as fast as you want it to. Make sure you have the right minerals and vitamins for this stage of life. Talk to your physician and even holistic experts to find the best balance for you. Good luck.

[Nicko67 Graduate]

I haven’t lost any weight either but as many others have said that isn’t really the point of C25K. Keep at it though and over time you’ll probably find you start to eat better and drink more water etc so it’ll come. One step at a time you’re doing the right thing!

[Stressed11 Graduate]

Thank you all for the feedback it is much appreciated!! I will carry on running and enjoying it and stop looking at the scales so much

[GoGo_JoJo Graduate in reply to Stressed11]

Definitely avoid the scales for a bit. Weight loss is a simply burning more calories than we put in, and sadly a 30 min run only burns about 1 chocolate biscuit, however you can do extra walking, dance around your house, or neighbourhood! and keep those calories burning away.

[Yesletsgo Graduate]

The bad news: I've been running regularly for a year now and have only lost a few kg (have to say that weight loss was not my primary goal though I am slightly overweight). The good news: I have a waist for the first time ever and my chubby little legs aren't quite so chubby any more 😀Fat loss/muscle gain is a real thing, embrace it!

[nowster Graduate]

Don't look at the scales: look at your waistband. It's likely that your weight will redistribute into muscle. Muscle is denser than fat, so you may put on weight but actually slim down.

I started noticing things first in my face: the heaviness that was starting to form went away. People started telling me that I looked well. Then I noticed I was needing to use a tighter notch on my trouser belt.

Ignore the scales for the moment.

If you're about 75kg, a 30 minute run is going to burn about 300 Calories. That's almost four chocolate digestives (80 Cal each). Do the run instead of having the biscuits.