Wk 2 2nd run

[M4nKs]

It is getting a little easier (I think) but no weight loss yet !! I know muscle is heavier than fat but was hoping for some shift on the scales.

[MissUnderstanding Administrator Graduate]

Well done! It’s so encouraging when you can start to feel yourself getting fitter and stronger. That’s such a positive change.

Couch to 5k is brilliant but it’s not really very good for weight loss. I’d try and separate the benefits you’re getting from exercise from the aim to lose weight. Weight loss is mostly diet. Running and feeling like I’m doing good things for my body helps me to make better choices with what I’m eating though. It also helps with how I feel about myself-focussing on what I can do rather than what I look like helps my self esteem. Maybe it’ll be similar for you!

It might be worth looking up the Health Unlocked weight loss support forum? There are lots of our members over there too.

[Instructor57 Graduate]

Well done with your progress!

But as MissUnderstanding has said , C25k is not really a weight loss program but it certainly has many other benefits, both physical and mental!As a rough guide , the average person will burn around 60 calories per km of running, so around 300 for a continuous 5k run .

This of course will vary depending on a number of factors.

Your weight (heavier people tend to burn more)

Even your gender! (Men wil burn more)

Your current level of fitness (fitter people burn less calories while running)

To put this into some kind of perspective, an average slice of cake with buttercream topping or filling is approx 320 calories !

More than is burnt on a 5k continuous run.

So again as MU has suggested, separate these two things , but if you continue to run and your runs maybe get longer , combined with a sensible healthy diet then running can certainly compliment your weight management.

But for now just enjoy the program and all the other benefits running can give you .

[Tony1978 Graduate]

Hi M4nKs,

I know your expectations, running is hard work, therefore it must be good for losing lots of weight. And fast. I’ve been there, but I found another way to make it work for myself. I’ve added discipline into the equation. Discipline of running, discipline of eating, discipline of sleeping, and discipline of not taking myself too seriously. All connected. The outcome was surprisingly beneficial, I found peace of mind and strength I didn’t know I possessed. And with it I found better running, better eating, better sleeping, better lifestyle. And weight loss.

My point is, don’t focus on those running expectations, but focus on yourself instead. Try to go out there with a smile on, run for the pleasure of running. Listen to your body, let your mind loose.

Good luck.

Tony

[John_W Graduate Ambassador]

The replies above have said it best. Touching upon what MU said ... I consider that C25K is akin to a gateway drug ... a gateway to an overall more healthier lifestyle - it *can* become a virtuous circle.

You start C25K ... you discover you enjoy it and complete it and carry on running ... and want to improve and you start making better and more sustainable choices re: your diet ... which improves your well-being and running and so and so forth. And before you know, it you're trimmer, feeling great and overall much happier with yourself and life in general.

They key is making a habit (regardless of your motivation levels) of your exercise. Do that and everything else *might* follow.

[backintime Graduate]

I don't ever weigh myself, but I definitely get a difference in "shape" with C25K as things tone and firm up. You may have lost cms from some places.

Making all the effort of running C25K definitely makes it easier (for me at least) to choose better options in other parts of your life, so I definitely agree with the "gateway" remark in a previous comment

[Wavy-chick28 Graduate]

As others have said this is not for weight loss as such but it certainly tones and gives you a much healthier outlook and that’s what makes you fitter and slender! It’s a great plan for general health and well being x

[Sarahisaduck Graduate]

I don’t think I lost any weight at all for the first 4 weeks, and then nearly a stone in the second 4/5 weeks. And agree with above, running alone won’t affect your weight, you lose weight through diet. It is hard because you feel like you’ve been more active than any other time in your life, the weight should be falling off, surely! As said above, the more I run, the better I feel, the less I eat, the healthier choices I make. I’ve started to recognise when I’m not actually hungry rather than just eating lunch because it’s lunchtime. I still eat, but maybe it’s fruit and some crackers, rather than a big sandwich.

I also agree that my shape has changed. I feel slimmer, even if the scales don’t agree!

Try not to let the lack of weight loss make you lose your enthusiasm. You’re doing amazingly already and you’ll be so chuffed with yourself each week you tick off. The weight will follow ☺️