Graduated today!

[RunRunRun1001]

Well today I made myself get up to complete my final run of Week 9. I do feel I’m starting to get fitter now. I’ve been scared of getting on the scales but I made myself around early February and weighed myself again this morning and I do seem to have lost around half a stone without proper dieting which is great but I really want to lose more weight (around 5 stone….arghh!!!). If anyone has any tips that would be very welcome but I am finally feeling happier running and more motivated so hopefully this will help.

[RiceAndPeas]

That's excellent, many congratulations on graduating. Just keep enjoying getting out for a run, the weight will continue to fall off and your motivation and energy levels will soar. How about challenging yourself to managing to run 10k in the future?

[MintT Graduate]

Excellent news, well done what a wonderful achievement. If you haven’t been dieting and have organically lost weight, just keep running! If you’re keen to accelerate the loss maybe cut back on one or two mouthfuls each meal

[Yesletsgo Administrator]

Congratulations on graduating C25K and also on your splendid weight loss and fitness gain. Definitely something to celebrate

Hop (or rather run) over to healthunlocked.com/couchto5... and you can claim your lovely shiny virtual Graduate badge!

Well done RunRunRun1001

[CBDB Ambassador]

woohoo! Congratulations for your final run! Woohoo!! 🎊🎊🎊🎊🎊🎊🎊🎊🎊🎊🎊🎊

[Oldfloss Administrator Graduate]

YEAY!!!! Go get that badge!

[Madwife60 Graduate]

Well done - it’s so lovely to feel just better and fitter. My journey started 7 years ago and I too needed to shed 4 stone so I share your pain. Exercise alone was never going to do it so I did the Fast 800. It’s brutal but it works. I cut it down into two weeks chunks - if I could do 2 weeks I could do the next 2 and so on. 12 weeks in I shifted 2 stone and running became much easier. I carried in albeit at a slightly less demanding 1200 calories a day and eventually got down to a healthy BMI and a new wardrobe. I’ve managed to keep it off with a few blips over Xmas and holidays but once I get my trainers on my knees soon tell me if I need to rein it in. The thought of 12 more weeks on miso soup keeps me on the straight and narrow and I do enjoy feeling generally so much healthier and more energetic. Good luck x

[00marks Graduate]

Congratulations on completing C25K!

[Jancanrunagain Graduate]

brilliant job and such a good achievement on the weight loss too. Well done you

[PDIGC Graduate]

Congratulations on completing the Couch to 5K program! Regarding your weight loss question, I needed to lose a similar amount 3 years ago. I had tried diets over many years but generally most are unsustainable over the long term and then I'd stop and put the weigh back on. What helped me to lose and keep the weigh off was simply being more aware of what and how much I was eating - i.e making some healthier choices, controlling portion size and tracking calories. Also exercise of course, which for me was running combined with some resistance (weight or body weight) type exercise - but not necessarily at a gym. Running on its own without controlling calories isn't really going to work for losing weight, although it will of course improve your cardio vascular health, as you'd have to run for about an hour to burn off the calories of say one small bar of chocolate or a cake. I use the app 'My Fitness Pal' (free version) to record what I eat and drink and ensure I weigh everything rather than guessing. For example - 40g of breakfast cereal is a sensible portion, not a full bowl. This may sound like a faff, but you can just scan the barcodes on food items enter the weight (keep your scales on the counter top). It soon becomes second nature and the app remembers the foods you record so it becomes quick to use. It also helps you to recognise proper portion sizes. The most important thing is to record EVERYTHING - even sauces, drinks and snack, as it's surprising how all the little extras add a surprising number of calories. You can set yourself a target weight and it will suggest a sensible, safe daily calorie amount and you can track your progress. I lost 5 stone (over 6 inches off my waist) using this method and have kept it off. I still record my calories - I don't even really think about it now, but it does keep me aware of how much I'm eating. I still have treats and eat unhealthy things on occasions but I don't beat myself up over it; I just don't make a habit of it. Also, if you track your runs using say a Garmin or other device or app you can also link them to My Fitness Pal and it will record your exercise and estimate of calories burned.

I hope this helps and I'm sure others on the forum will offer alternative advise, but that was what worked for me. Good luck with the weight loss and your running journey.

[RunRunRun1001 Graduate]

Thank you so much for the kind replies it is really spurring me on to continue running and to lose weight. There are lots of great suggestions there and things to think about. I’m going to consolidate for a while with repeating the Week 9 runs. I e found a 30 minute route that I like so I think I’ll just to that for a while then try increasing distance bit by bit. Would an Autumn 10k be a realistic goal? Weight loss wise, I would like to try to get reasonably close to my target weight by November for a wedding I’m going to.