Slim runner

[DeliaItaly]

Hi everyone! My 19-year old is nice and slim. However she is not fit and like many young people quite a couch potato. How can she do the plan yet not lose any weight? Thanks, Delia

[Fraz73 Graduate]

I would have thought that if she is naturally slim, the running will obviously improve her fitness but also tone her up and possibly build some muscle mass so she could actually gain a few llbs rather than lose them. Many here have said that they don't necessarily lose much weight doing C25K but their body shape alters due to toning. For example, I need to lose about 30 llbs so I'm on a diet as well as following the plan in the hopes that the two together will do the job.

[hannahgall]

Hi Delia, I can completely relate to your question. I'm 18 and tall, but slightly underweight for my height. I didn't start the couch25K programme to lose weight, but I thought that I would tone up, and start a more healthy diet! I'm just about to start week 8, and I can say that there's no way that I've lost any weight with the running, but I have noticed that I am slightly more toned than I was before. Basically, I wouldn't think there's anything to stop your daughter from doing the programme. If she's anything like me, she might feel a bit light-headed sometimes during runs, but making sure that you always eat something a wee while before you head out then you'll be fine. Good luck!

[Legion Graduate]

I don't think c25k on its own makes you lose weight. I've been following a strict calorie-controlled eating plan and have often seen no weight loss at all. I would say that the important point is to eat a healthy, well-balanced diet whilst doing this. My 14 y.o. son sometimes runs with me, and he is very slim. He's eating much the same as me and is fine (maybe a little more sugary snacks as he's a typical child!). Providing she eats a reasonably well-balanced diet then I don't think you need to worry about her losing weight when she doesn't need to. Our bodies know what weight we should be and when you are close to that weight it is much harder to lose a few pounds, than when you are very overweight. Is she feels light-headed at all then making sure she has a small snack before and after runs might be beneficial, and of course plenty of water.

[MrsBirdsnest Graduate]

She'll be fine as long as she puts back the calories she uses and when you first start running, that's not as many as you think! I don't have weight to loose and have a high metabolism, and have been running for just over three months now. During this time I have actually gained a few pounds rather than loosing it.

[happierswimming Graduate]

You only use around the same number of calories whether you walk 5k or run 5k and there are lots of on-line calculators, gadgets and apps which will calculate your daughter's expenditure based on her speed and weight so she can easily add to her daily food intake by having a sandwich or recovery snack if she wants to maintain her current weight She might be surprised to see how few calories she uses so how little extra food, if any, she will need to fuel the exercise.

[notbad Graduate]

I'm at the low end of the healthy BMI (but at 40 quite a bit older & so probably before this programme unfitter than your daughter!) and so did not want to lose weight through running. I didn't lose weight until I started doing the longer distances around W6/W7 and lost a couple of lbs which was enough to put me in the dreaded underweight BMI (which is just as bad in its own way as being overweight). Was a bit panicky that I might have to give this up but had a week out for a holiday, upped my calorie intake and got the extra llbs back on.

My advice would be not to worry unduly but to be mindful of unintentional weight loss & if she needs extra calories go for carbs. We're all different, different metabolisms etc so my experience won't necessarily be hers & she may not need to make dietary adjustments.

[tantrumbean Graduate]

I'm slim and didn't really lose any weight (mine usually fluctuates by about a couple of kilos anyway). Your daughter should be fine, as long as she listens to her body she'll end up eating more if required anyway.

[DeliaItaly Graduate in reply to tantrumbean]

Thanks Tantrumbean!