Anyone doing it to lose weight as well as getting fit? I am at W3R2 and haven't lost much, is it normal?is it too early?does it get better?

[NEWSTART]

[VickiMint]

I started c25k to lose weight, since I started in March I have lost 2 stone. I contribute this both to the running and to changing my eating habits. You've only been running for 3 weeks so I'd say you shouldn't be expecting to have lost loads of weight. The thing is, for me because I'm quite young I found losing weight a bit easier (not that I'm assuming you're old!). I'd say persevere, it's better to lose weight gradually anyway because you're more likely to keep it off. The thing that really matters is whether the running makes you feel better!

[Alaiyo Graduate]

I have good news and bad news.

First the bad news: yes, it is totally normal that you aren't losing much, especially in the first weeks. Depending on lots of other factors (diet, metabolism, how much weight you have to lose, gender, etc) you may lose almost no weight at all during this program.

Now the MUCH BETTER good news: even if you do nothing else besides this program (ie. subsist on beer and peanut butter, and leave the couch only for C25K), you will very likely replace some of your fat with muscle and lean tissue. This doesn't show up on the scale, but it does show up on your size measurements. I highly recommend you take note of them now and compare them with your measurements when you complete the program. Believe it or not, this is better than losing weight. The muscle you build increases your metabolism (helping to prevent regaining the lost fat). And really, what do you see when you look at someone? Their size, not their weight. This program will shrink your chubby bits and that is a good thing. (Not to mention countless other health benefits, including nearly all the ones associated with losing weight.)

Bonus points: If you follow an appropriate diet, keep a calorie deficit, add a little strength training, and stay with the running post-graduation, you will have much more dramatic results, including significant weight loss. (I am doing all these things and lost only 5 pounds during the program, although I dropped a full dress size. At week 12, I am down 12 pounds and even more than a dress size, and my progress is pretty slow because I have been dieting for 9 months already.)

[Heartboy Graduate in reply to Alaiyo]

I completely agree with this. I lost next to nothing until but definitely trimmed up. As the weeks go on you use more calories up as the runs get longer. Since week 7 I have cut some of my calories down a bit and lost 3 lbs in 3 weeks. I graduated just over a week ago and am now running for 40 minutes or more and combined with my calorie watching lost 4lbs in the last week. I probably needed to lose between 1.5 to 2stone and am now on the way so don't lose faith!!

[Elizadolots Graduate]

Hiya, I am trying to lose some weight too. My diet is not perfect and I am slowly improving on that, but the running is definitely making my clothes fit a lot better!

Take measurements of yourself rather than just rely on the scale, then see what an improvement there is by the end of this programme. Good luck!

[GoogleMe Graduate]

I dropped a bit of weight about half way in and now bounce around the obese/overweight mark, but I have not really done anything significant about my diet. I haven't even changed measurements but I do think I have changed shape a bit and for the better.

One thing to remember is that even if you don't lose any weight, by being active you are making that weight less 'dangerous'

[Pixel Graduate]

Just remember, running itself does not burn off that many calories compared to other activities. So, without the aid of a calorie controlled diet you won't be loosing any weight, as Alaiyo said- you'll be gaining muscle mass- but you won't lose any weight by just running alone if you don't adapt the diet.

If you want to lose weight remember that it's 80% diet, 20% exercise- so I'd advise joining a website like myfitnesspal for calorie counting, and then find an exercise you can do alongside jogging so that you're getting at least 30 minutes exercise 5-6 days a week. This could be swimming, tennis, yoga, doing strength training at the gym- anything! If you can keep to all that you'll soon see the pounds shifting.

[Moley01 Graduate]

I’ve worn my Polar heart rate monitor for every workout during the nine weeks – running, walking, cycling etc. and it has clocked up 26,424 calories which should roughly translate to about half a stone (3,500 per pound of fat). To date I am exactly the same weight – but I’m definitely a better shape. I haven’t changed my diet and indeed it’s often recommended not to reduce your calorie intake and start a new exercise regime – at least not initially. I know the weight will come off gradually and I’m happy with that. There are some good blogs on this site with regard to weight loss (and reasons why it can be slow to begin with) well worth a read.

[OldNed Graduate]

In my experience nothing much happened in weight loss terms for a couple of months but since then it's been on a slow and steady decline. I wasn't looking to lose much - only a stone, down from 12 & a half to 11 and a half and I'm within 2 lbs of that now. So don't be discouraged. Weight will come off but slowly (which means it's more likely to stay off).

[PatButcher Graduate]

I am sorry but I have actually gained weight!! BUT I do feel fitter, healthier and happier so not all bad. I was gutted to not lose the weight but I figure I need to change my diet more drastically to see results. Don't be put off though you will reap the benefits

[poulet Graduate]

I have stayed the same weight so far - but I know I'm in slightly better shape - wobbly things are less wobbly, and my legs in particular are much more toned than they were. I'm week 7. I'm happy with that as I didn't particularly need to lose weight, but was keen to tone up what I'd got, and improve my fitness levels. I feel much better in myself though, am sleeping well. The only thing I need to watch is my appetite - all that running makes me hungry!

[NEWSTART Graduate]

Thank you all for your answers Just to be a bit more precise I am trying to lose "only" 2 st mostly baby weight, I am "only" 32 and my diet is not bad at all. I just thought since I haven't done much for the last couple of years once I started running the weight would just shift as it has happened in the past but having read what you all wrote I still have faith it will happen and I am already seeing the benefits and for the first time in my life I like running and I like the lady talking to me so I don't feel alone and the music is not bad either :)))

[Hidden]

I lost weight when I was walking with my dog but I did not lose any during the C to 5K, however I carried out a fitness test with my Polar and the result was that I was getting fit.

You can burn off fat without losing weight.

I do not suggest to do drastic changes in your diet as they will disrupt your metabolism,leaving you unmotivated to exercise.

[Nevertoolate Graduate]

Don't be discouraged about the weight loss thing. I too hoped to lose about 24 pounds doing this and I started off well by dropping 9 during the first 3-4 weeks. Then nothing happened for the past 3 weeks. That's the bad news. The good news is that I measured myself at the beginning and today I have lost 4 centimetres off my hips and 5 cms off my waist. I certainly can see my rubber ring deflating when I look down! Doing this has made me realise that getting fit and slimmer is a question of patience and perseverance - and it's fun! Please enjoy the programme and let us know how you get on?

[pingle Graduate]

I have recently graduated and did not lose any weight at all for the first 6 weeks or so (which took me about 3 months with a few setbacks and repeating runs). Since i have been doing the longer runs I have lost about 6 pounds without really changing my diet at all.

But - I have really noticed a difference in my shape. When I dieted in the past all the weight seemed to disappear from my boobs leaving tum, bum and thighs just the same but this time it is different. My tum has really gone down which of course is really healthy as abdominal fat is the worst of all. I wish I had measured myself at the start but I didn't. My clothes fit better and several people have asked if i have lost weight which is good enough for me! The benefits of this programme go way beyond weight loss tho. Just have a look at JR21's poll and the comments attached. couchto5k.healthunlocked.co...

[keepntabs Graduate]

I follow an eating and fitness plan (NOTE: not diet) similar to what Alaiyo describes, and have lost 14 lbs. since starting the program eight weeks ago. Each day I eat five well balanced meals that have a total calorie count of around 1,200-1,400. i started attending a 4 days per week fitness bootcamp last month, and before that I did calisthenics for about 15 minutes two to three days a week. Since April 2 I have lost 25 lbs. The first few weeks had more weight loss in a shorter time due to that being water weight. I am now firmly in the fat reduction mode.

I use sparkpeople.com and webmd.com for my dietary and exercise information and support. I highly recommend that you do a lot of research on nutrition, proper portions, and lifestyle changes vs dieting. You need to know all of this information to empower you to maintain a healthy lifestyle during and after weight loss. All too often, people want a quick fix to lose weight, and the truth is that the most healthy weight loss rate is 1-2 pounds per week. Most people eat too infrequently, and then eat too much at one time when they do it. Also, many people do not eat enough fresh fruits and vegetables, but consume too much sugar, fat, and sodium.

One last thing, while I am on my soapbox. If you decide to change your eating habits, and have a family, please incorporate the changes for them, also. Too frequently I read about/see parents/spouses who are making the changes only for themselves, but allowing their family members to still "have treats" and eat unhealthily. This makes no sense to me. If you've determined that this way of eating is not healthy for you then assuredly you must realize that it is detrimental to the family as well. In particular, it is during childhood that we develop eating habits that will last maybe for the rest of our lives.

Okay, there, I am done preaching, but here is a summary of what I believe are the keys to achieving a healthy lifestyle: 1. Eat a nutritious variety of food at the right times in the right amounts. 2. Consume fewer calories than you burn. To lose 1 pound per week, you need to burn 3,500 more calories than you intake. Do not try fad diets, because they are harmful in the long run. 3. Your exercise plan should include aerobic (running, Zumba, etc.), strength training (calisthenics, weights, resistance bands, etc.), and flexibility exercises (yoga, tai chi, stretching, etc.). 4 Surround yourself with supportive people or resources (live or online). 5 Educate yourself about healthy living and the reasons why will benefit, and set realistic goals for your weight loss and fitness level.