W9r2 complete

[80svibe]

Doctors this morning quick mot and weight check and I'm great but my weight remains static it hasn't moved it all. Really demoralising as I've worked so hard in all areas in the last couple of months. I'm definitely fitter but not yet thinner . Previously I might have let this overwhelm and get the better of me but I drove round the corner and did my stretches and warm up walk . I turned that frustration round and set off a bit faster ( sporting my new trainers ). I have run 4k today for the first time

[Hidden]

Glad your health is okay and you had it all checked out. Wow you did your first 4k run that’s impressive and something to be proud of well done. The new trainers must have felt comfortable, 1 run left to go lucky you. Onwards and upwards…

[80svibe in reply to Hidden]

Thank you the trainers really helped . Should have got them sooner really but watching the pennies in these days of austerity

[misswobble Graduate]

There’s no need to rush or hurry at all so keep going slow but sure 🙂👍

The weight will shift if you keep doing the right things. It’s bound to! It takes time so be patient. In the scheme of things it’s no time at all. We take many years to get overweight so getting it off won’t happen as quickly as we’d like.

We eat healthily and keep moving 🙂

4K and new trainers! Way to go 💪😀👍

[MissUnderstanding Administrator Graduate]

Ooh, new trainers! What did you get? I love shoes. It sounds like you’ve made some really positive changes and the weight loss you’ve already managed is fantastic. You’ll get there.

4k is a great distance to have achieved. Congratulations 🥳

[Devon_straggler Graduate]

I started running to try to shift some weight, but didn't change my diet - result, no weight loss. I eventually loved running enough that I was motivated to change my diet to improve my running 🤣 At least I can say that the running helped one way or the other! As you say you've worked 'in all areas' I guess you have also changed your diet already though? Bear in mind that the calories burnt, as recorded on an app, may not be all that accurate. I also think they often take into account your basal metabolism (i.e. the calories you would have burnt even if you'd been sat still at home) in addition to the extra burnt due to the exercise.

[John_W Graduate Ambassador in reply to Devon_straggler]

Your is the perfect example of why I describe C25K as a 'gateway' to a healthier way of life and potential weight-loss is that is a motivator.

C25K in itself won't, in most cases, cause weight loss.

[80svibe in reply to Devon_straggler]

I do need to concentrate on my diet now . Head out of the sand and on with it tomorrow .

[John_W Graduate Ambassador]

Hey 80svibe

Congrats on running 4k or the 1st time - a breakthrough which should give you great confidence

What else apart from C25K are you doing to help you lose weight? Many people have the misconception that C25K and exercise in general can cause weight-loss, without any changes in diet.

As a guide, running 1 miles burns 100 cals. So 5km (3.1 miles) is typically 300 cals.

More precisely, running at a moderate pace burns 1 calorie per 1 kg bodyweight, per 1 km run. So if you're 70kg and run 5km, you'll burn 350 cals (70kg x 5km). That's 5km (3.1 miles)

Look at your run above: 4km and 386 cals. Think about that 386 cals in terms of what that equates to in food and drink terms: half a cheeseburger? A few glasses of wine? One and half KitKats .... i.e. it really isn't much at all. This explains why very few people lose weight during C25K - you're just not burning enough calories.

The truth is that for most people, the amount of exercise you have to do (e.g. hours per week) is really quite a lot - much more than people think. Which is why Dr Michael Mosley recently said in his latest Channel 4 program that 'exercising is a lousy way to lose weight'.

That applies to every cardio exercise: running, swimming,, cycling, elliptical, rowing, dancing, Zumba etc etc. They all require hours and hours per week to see significant calorie burn.

From a time point of view, lifting weights is apparently much more efficient - you burn many more calories in a shorter amount of time. But cardio? Nah.

Ultimately, weight-loss is 90% diet/nutrition and only 10% exercise.

Making positive, sustainable and long-lasting changes to your diet is where the pot of gold lies

Hope that helps!

PS see my reply to Devon_straggler above

[Devon_straggler Graduate in reply to John_W]

Definitely true. I was hardly inactive even before starting c25k, los of hiking, rock climbing and other sports. But it's possible to do all of that and still be too tubby if you like chocolate as much as me 😂

[80svibe in reply to Devon_straggler]

😀

[80svibe in reply to John_W]

Thank you it does !

[Yesletsgo Graduate]

Well done on the 4K and also the doctor's verdict. I've been running for a year and hardly lost any weight, maybe 5kg in total. My BMI is still just above the 'normal' range BUT my shape really has changed. The muffin tops have gone and I have a waist for the first time in my long life. Plus I can now run for at least an hour if I'm in the right mood If I paid a bit more attention to my diet I'd probably have lost more but I'm in no rush (and I just ate two donuts so that probably didn't help 😂). If the doctor hasn't advised weight loss I wouldn't stress about it, just enjoy the feeling of fitness that running will bring you. If they have there are people who know a lot more about what's effective than I do.

[Vespina Graduate]

Good job on getting out there for your run and your 4k milestone. Great news.

Have you taken measurements too as well as looking at the scales? I find sometimes I’m no lighter but I am smaller. As Yesletsgo says, sometimes the changes come through other ways.

Your doctor says everything checks out well so sounds like the fitness aspect is working for you. I try to look at those health metrics as well as the numbers on the scale. Sometimes they take a while to move but you’re making great choices to get healthy.

[80svibe in reply to Vespina]

Thank you. I was expecting weight loss today as I have worked hard. I do need to concentrate on diet more . Doc suggested 16/8 fasting plan . Kick start my metabolism. So I only eat for 8 hrs a day between 12 pm and 8pm with water black coffee/ tea the rest of the time . Starting tomorrow but allowing a glass of vino tonight celebrate the 4k . I may be healthy but still obese so need to give it a go.

[Vespina Graduate in reply to 80svibe]

A vino based celebration sounds great. You’ve shown that you can change your habits by running so I’m sure you’ll get there with the diet too. One step at a time. You’ve got this.

[ethreeguy]

Hi 80svibe

I loved your post.

You mentioned you hadn't lost much weight. I can remember being frustrated at my lack of weight loss and if anything weight gain as I did the C25K journey. The problem, for me at least, was I hadn't changed what I was eating.

If you're doing a 5k run every other day but then still going home and eating the same diet you were before the C25K, I hate to be the arse in the room, but it's not going to work.

I didn't want to give up my diet, in fact I cried at the thought of giving up pizza, who doesn't love pizza? For me it felt like a cross roads, what did I want more? Did I want to be able to keep up with my 5 year old? Did I still want to be mentally unwell? or was there an alternative, a path forged through the pain of running and changing my lifestyle.

4 years on and hundreds of runs later, I can tell you there is another path. If you want it and want that weight needle to move, you're going to have to dig in and find out what's causing that weight to remain.

For me my old life style, was 7 days chocolate, pizza, KFC, take outs, all you can eats and of course sugary drinks ie coke. Today its 6 days protein and water with 1 day fish and chips.

Hope this might help you.

[80svibe]

Thank you that does help . I have twin 6 year olds so I need to get fitter and ultimately weigh less . The running does help with mental health but I will have to dig deep and sort out diet in a long term way .