First time jogging

[Js05]

Hi Everyone 👋 Hope Everyone is well. I started 5k 6 weeks ago I'm now on my 7th week in running I feel great after. My question is what diet do you follow 🤔 I'm struggling with my weight. But I happy with my progress in running 🏃‍♀️ tho. Thanks Everyone 😊

[MissUnderstanding Administrator On a break Graduate]

Welcome to the forum and congratulations on your fantastic progress so far. You’ve got so much to be proud of.

Couch to 5k is primarily a running forum, but I can point you in the direction of healthunlocked.com/weight-l... which aims to support people on their weight loss journey. I often find that when I’m running regularly and feeling fit, that’s a great motivation to be eating healthily as well.

You might like a browse through our programme guide…

healthunlocked.com/couchto5...

The key thing is keep it steady, keep going and keep celebrating what a great thing you’re doing for yourself. If you keep posting, there are loads of virtual run buddies here ready to cheer you on.

[Oldfloss Administrator Graduate in reply to MissUnderstanding]

Snap!

[MissUnderstanding Administrator On a break Graduate in reply to Oldfloss]

Great minds and all that!

[Oldfloss Administrator Graduate]

Welcome and well done on getting this far...hopefully you will have read the pinned post which gives us so much information when beginning to run.

healthunlocked.com/couchto5...

There is a section in there all about a healthy eating regime and lots of other advice...well worth reading.

Basically this programme is not a guarantee to help with weight loss, but teamed up with a healthy eating and hydration routine, is a great combination!

Please do, also take a peek at the Weight Loss Support forum.. there are many of our runners on here who are on that forum also. Lots of great ideas there too!

I see MissUnderstanding and I , bumped into you at the same time!

I will just add, keep posting here and take it slow and steady, and of course... enjoy!

[Cmoi Graduate]

Hi Js05 , congratulations on doing so well with C25K! MissUnderstanding and Oldfloss have given you some great advice already, so do check out their posts and links.

While C25K can certainly help with losing weight, it's unlikely to result in weight loss on its own, as you're just not using up enough energy. It can be tempting to think that you need to eat more to have energy for running, or to reward yourself with food for having been for a run, but that won't help you lose weight. Combining running with healthier eating is the way to go. Also, C25K should help you tone up, so even if you don't lose weight your clothes should fit more comfortably.

Personally I don't do diets, as in my case they're a short-cut to disordered eating. However I find that when I'm running regularly I feel better about myself and less inclined to comfort eat. Also, when I was running longer distances it was easy to lose weight and keep it off, as I was using up much more energy and no longer had the time to bake and eat the results!

Stick with it, and most of all, enjoy yourself!

[nowster Graduate]

There's no diet, and I'd suggest not cutting back on your calorie intake drastically whilst doing an exercise regime.

For me I just cut out the extra snacks (biscuits and chocolate) that I'd got into the habit of having during the start of lockdown.

You are not likely to see any weight loss in the first few months. You may see a change in your shape as fat is converted to muscle. I found my trousers were getting looser at the waist and tighter at the thigh.

A sustained half hour run session is probably going to burn about 350-400 Calories. That's about 4 or 5 chocolate digestives.

What most people noticed was the facial jowls and thicker neck I was starting to develop went away. "Don't you look well!" was a frequent comment.

[Js05 in reply to nowster]

Thank you for messaging me. That's what I really want people to notice and say I look well. So hopefully they will in a few months 🙏

[NettieNoo Graduate]

I'm on week 7 too, nearly there! 1st time I did c25k I lost loads of weight in the first 2 or 3 months - but that hasn't happened this time at all. I think you just need to concentrate on eating healthily, but not stop yourself having the odd treat if you want it. The biggest thing I've done really is cut out sugar almost entirely. My biggest problem with food is that I run in the evenings (I'm not a morning person and don't have time in the mornings anyway) and after a run I'm just not hungry.

[Js05 in reply to NettieNoo]

Thanks for message me. Yes I really need to eat better foods I would love to give up sugar completely. I did try it but it made me ill and couldn't control the shaking. But I think your right. I will try again and give up sugar. I run 5 times a week 5.00am it's only because I have my granddaughter living with me and she's 4 years old. But hopefully I will get there 🙏

[nowster Graduate in reply to Js05]

Maybe not give up completely, but simply cut back?

If you consistently feel ill when you do, perhaps consult your GP?

[Liono Graduate in reply to Js05]

I get hypoglycaemic shakes too - I find eating oats for breakfast (either porridge or cold overnight oats in summer) helps enormously as they release the sugar more slowly. If I have anything different for brekkie I'm trembling by 11am!Also, I notice you said you're running 5 days a week, but at this stage in the programme it's vital to have at least one days rest between every run to avoid injury, so 3 days a week is recommended 🙂