Hi everyone, I am currently on week eight and have not lost any weight yet! I am thinking of running five times a week.

[Hiran01]

Has anyone run more to lose weight? I am also very slow running on the treadmill at 6k per hour.. Should I try to go faster? or longer? or run more often? I am eating healthy most of the time! Help?

[henrietta Graduate]

I would stick with the plan as far as distance goes, you could always try a bit faster for short periods of time until you get used to it, but Laura always says finishing it running is more important than how fast you get there.

I havent lost any weight, I dont actually really need to lose weight but have got wobbly bits and have noticed that they arent as big. So whether its muscle i dont know but i am the same weight but my belly is a bit tighter and smaller, bit of a way to go yet to be happy in a bikini but Laura is certainly helping

[Anonymous36 Graduate]

Try not to focus on weight loss, measurements are much more accurate.

I began this programme to lose weight and was a little naive in thinking 3/4 runs a week would mean the weight would drop off in no time. I didn't consider that my 'running' was only burning about 250 calories per session and I really needed to burn around 3500 a week to lose 1lb in weight. I also didn't factor in how hungry running would make me, so, for a while I was eating back the calories I'd burned. I also quit smoking so I was fighting the urge to eat my own limbs

Now I've completed the programme an average run for me will burn around 500 calories, because I'm running further and for longer, my appetite has settled back down so I'm eating normally again and finally the weight is starting to go.

Up to quiting smoking I was losing inches but gaining weight as muscles were increasing (this is common) so try to steer clear of the scales and focus on the programme. It will make the process easier to take

[runforestrun Graduate]

hello, I am currently on W9R2 so have nearly graduated, and I am the same as you I haven't lost any weight, I haven't been dieting but have been trying to eat more healthy. I have however lost 4" around my waist and 5" of my hips since I started running so am pleased with that. I too don't run that fast only 7.5 on a treadmill, but its more about completing the run than the spped you go. Once you have graduated you can work on the speed. Keep it up! I am sure you will soon feel the benifit of all your hard work.

[Tapira Graduate]

I think there is evidence to suggest that if you run more slowly but longer you will burn more fat than if you just go at it hard. Maybe longer means 45 minutes at a slow pace. I'm gonna try it after graduation and will keep you posted

[SaCl Graduate]

I've toned a bit - it's particularly noticable over these longer runs. Don't know what weight I am as I don't own scales (worried I would become obsessive about it if I did) - but I can see the difference. Don't over-do it, the body needs the rest days to recover and consolidate, so I wouldn't try to run five days in the week.

[bexblonde Graduate]

You really need to do some strength training in addition to running in order to burn more fat. This site here explains it quite well naturalnews.com/011285.html

[Alaiyo Graduate in reply to bexblonde]

It is true that strength training is really important for sustained weight loss. I like the above link, but think the goal of losing 97-100% fat and 3% or less of lean mass is implausible for most people. My doctor told me flatly it is impossible if someone is losing a lot of weight (say 40 pounds). Nevertheless, doing some kind of resistance training/strength training will yield more satisfactory results than cardio alone.

[Hidden]

I'm on week six, and I lost 3lb in just a week last week! I've been eating very healthily and drinking 2litres of water a day. I also run about 6 times a week rather than 3, as I find on rest days I tend to be less concious about my eating habits. Although it is advised to have rest days, I generally feel well enough to run every day!

[Alaiyo Graduate]

I saw my own doctor about weight loss earlier today. Her advice was really helpful: couchto5k.healthunlocked.co...

[Hidden]

Please stick to the plan...check out W5 ("(Not) Losing Weight - and Why That's OK" post)...seriously, you're risking an injury into happening. Do be patient as your body adjusts to this new activity...losing weight shouldn't be your only motivation...a healthier body should be...and with that comes a calmness that will help you in the long run...to complete the goals of the program and to accomplish all the weeks of training. Try, ok?

[Deryn61 Graduate]

Please dont up your running right now, find other things to do on your non running days, I have been loosely following the WW healthy eating guidelines since Aug, lost 2 stone before I started this programme and have lost a further 2 stone 4 since, but do lots of walking and once or twice a week do a weights class and/or swim as these have all helped me tone up and lose cms, in particular off my derriere!

[April61 Graduate]

Hi

I

Would keep going on the plan - you don't want to risk not continuing at all. As you build muscle ( which weighs more than fat) your metabolic rate should increase and you will use more calories. With exercise you should notice change on tone. I guess you will also need to adjust your diet. I did lose weight but it was slow and I also tried a. More healthy diet. There is an app My fitness pall which allows you to easily calculate your calorie intake and output; it can be surprising!

Good luck!

[10k-wannabe]

Further to the other posts, muscle does weigh more than fat, which may be why you've not noticed anything on the scales, but have you tried measuring yourself? Once a week, note down your measurements e.g. waist, hips, thigh, arm and check your progress... you're probably doing better than you think!

Keep up the good work and be patient