I put this in my latest blog post but thought I'd also put it here.
I'm on week 4 and its time to get the diet into gear. I don't want to go on a "diet" as if I'm hungry I won't run, I'll just sleep, so I'm looking for healthy eating plans that will compliment a more active lifestyle 
Thanks in advance
Mrs Magoo xx
How I do it: Aim for a calorie intake that maintains the level you want. So, you need to work out your calorie needs and track what you eat. Start with a base metabolic rate calulator (google it and you'll find tons). Aim to eat, say, 500 calories a day less, assuming you want to lose weight gradually. Then, meal plan to meet the target aiming to make up something like a 50/30/20 split carbs, protien, fat. That's pretty flexible, aim to keep the fat low basically. As long as you don't try for too much of a calorie defecit you shouldn't feel hungry (too often). If you do, try spreading meals over the day, little and often.
It's a pain, documenting everything you eat, but worth it, I think. Works for me anyway.
I got the fitness pal app. It's free and it's simple to use.
I swear by myfitnesspal.com Since beginning of Feb I have lost almost 3 stone using mfp as a guide. I have do at least 30 mins daily exercise (mainly running, swimming, walking and a bit of cycling) and have just watched my calorie intake and have logged everything I eat on myfitnesspal. You can do it online or though their app. If you enter your details it will give you an idea of how much you can eat.
I try to eat healthily within my calories but I do have days where I have treats. For example I am having a chinese takeaway for tea tonight. The beauty is that as I burnt about 500 cals swimming this morning and have eaten lightly throughout the day I will not go over my calorie allowence. In the past I have found that if I deny myself for too long I end up falling off the wagon big time.
With all the calorie counting and exercise I am now just about in the 'normal' range for BMI but I would like to lose another stone.
Good luck anyway
Try bootsdiets.com for FREE for the first week. It is a very well thought out diary. No foods banned just log your food and it calculates your calories and fat consumed. There are forums like this to chat with others to get help advice and support. There are also challenges running all the time to help motivate those that don't like exercise. I've lost over 2 stone and have just 6lbs to go to my target weight.
I've been doing Slimming World for the past 6 weeks and lost 11lb so far (I'm on W3R2). I've found it easier than counting calories and there's nothing that you have to cut out either....just healthy eating really x
I second bluebird! I started c25k at the same time as Slimming World, about twelve weeks ago.
I am now 45 1/2 pounds lighter than i was c25k is the perfect companion, the changes of doing both gives your body the kick it needs.
SW is good because of the way they allow unlimited amounts of many different foods and then allow you to 'syn' on top of that.
If you are hungry doing SW you arent doing it right !!!!!
You know what? I've tried them all, weight watchers did work and was good, but I just got fed up of weighing all my food it's so time consuming! And I hate calorie counting! Just eat a nice filling healthy breakfast, high fibre cereal, some (brown bread) toast - with low fat margarine! A piece of fruit or a yogurt - or save that as a mid morning snack. Have nuts, seeds, dried fruit available to you for when you get the munchies - also milky way fun size bars are awesome for a low fat chocolate fix! But just remember to only have 1!
Lunch have a sandwich or a wrap (I'm obsessed with wraps) but put in some salad to bulk it out, use light mayo or low fat soft cheese to hold it together. And you can have a bag of crisps - just eat some fruit first!
And dinner make sure half your plate is veg, quarter carbs (I.e potatoes, pasta, rice and such like) and a quarter meat (or meat substitute).
And when you really just want something fatty, chocolatey and bad, have a big glass of water and wait 15 minutes, if you still want it, go for a run or walk, then if you still want it, have it! Because then at least you've earned it! Just make sure you don't start instantly treating yourself if you've gone for a walk or a run!
Good luck, don't be too hard on yourself - you still need to enjoy food! Experiment! Roast butternut squash is delish, try it!
Hi you should read this article: nerdfitness.com/blog/2011/1...
It's a bit long but really great in explaining how to eat better and lose weight. I was surprised just how important diet is, exercise is great for getting fit and being healthy and keeping the weight off but if you want to lose weight you really have to look at your diet.
Yes, C25K is nowhere near enough an exercise routine to significantly lose weight. If you dont become concious of what you eat, all that will happen is you get peckish after the exercise and go and eat a snickers, or drink some 'energy' drink, which immediately cancels out what you have just burnt.
However, while dieting, on say a 500 to a 1000 calorie a day deficit (enough to lose a pound to two pounds a week in weight) exercise, even modest (modest by standards of people who regularly exercise) c25k really has an impact.
I find a c25k week 9 run to burn 500 calories a session (as claimed by the treadmill). But the impact of the exercise on boosting your metabolism throughout the day is greater. Doing a hard 500 calorie workout three times a week (c25k for someone who is both out of shape and overweight) results in a general raising of the metabolism so that 500 calorie burn x 3 isnt boosting your calorie usage by 1,500 calories a week, but by 3,500 calories throughout the week.
That's the difference between a 1 to 2 pound weekly weight loss to a 2 to 3 pound weight loss.
I did Weight Watchers but just used their stuff at home without going to classes. After a while I didn't count points any more but it had helped me to make better choices and to make sure I was making the right sized portions of things like pasta, rice etc when cooking. I don't believe in faddy diets - find something that works for you!
Also recommend planning ahead - freezing healthy meals/soups etc so you don't get caught out if you come home late or need to take a lunch to work rather than be tempted to get a takeaway etc.
I graze all day and have to have snacks or I get starving but I go for mango or yoghurt, little bags of low fat munchies like Twiglets, etc.
I lost 4st in 18 months and have kept it off for 6 months and don't understand people on strict diets who won't eat choc etc - I have a low fat chocolate mousse and mini pack of smarties every single night for pudding 
I do a 30 min c25k run and my calories burnt is around 280! What are others using in terms of calories?
For something a bit different, have a look at the Food Doctor books - I find his philosophy makes perfect sense, always combining protein, fat and carbohydrate at every meal and eating often enough so you keep your blood sugar steady throughout the day. Also tips like: when you eat an apple, have a small piece of cheese or some nuts with it, otherwise you'll get a blood sugar 'spike'. And the recipes are very tasty. It's more a way of eating than a diet, and definitely not about depriving yourself or thinking of food as 'sin' (however you spell it).
5.2 diet 
Running and dieting?
Bad diet 
I need serious help with both diet and exercise 
Has your diet changed on c25k?
