To think I’ll lose weight running 5km 5 days a week?

[Dontknowwhattodo123456]

Even if I’m not dieting?

would I still see results?

thanks!

Not if you get home and eat half a block of cheese like me 😬

You don't need to 'diet' but if you are running a lot you must ensure you eat healthily to avoid injury and boost recovery. You will need protein, and not loading up on junk when you have finished.

I think the more important question is are you ready to run 5km 5 times a week? Do you currently run or are you thinking of starting at this level? If you overdo it and injure yourself, you might end up putting on weight because you can't move at all for a couple of months!

I would do, but everyone is different. As pp, it’s risking injury if starting from nothing. You’d be better off walking some of the 5kms, and running the others unless you’re a seasoned runner.

100% depends on what you eat

Get the nutra check app and a steps tracker

It's the only way to know if you are in a calorie deficit

I lost quite a lot running 5 km twice a week, and closer to 10k one day at the weekend a decade ago.
BUT, you need to not snack (or drink) any extra.

I'm currently doing quite well on zero snacks and a very short HIT style home video most mornings. Snacking - esecially on sugar - is my problem tho. Fairly sure my morning excerise isn't doing much more than 100 cals burnt. But it does make me consider if I want to "waste" my early morning alarm on a biscuit!

Not necessarily - you might at first but your body will adapt and burn fewer calories in other areas to compensate. I was running every day up to 110km a week at one stage and still had to watch what I ate in order not to gain weight. It's only since starting weight training that I've developed a lot of muscle and can eat what I want (I still run, but less). Muscle is a very expensive organ to maintain, it needs a lot of energy, I didn't believe this for many years, but lifting really is a better way to lose weight long term (and have a sculpted body, you don't get that from running either!)

It depends what you're eating.

For someone who weighs around 10st a 5K run will burn around 300-350 calories. So about equivalent to one chocolate brownie or a blueberry muffin from a coffee shop. If your weight is currently stable and you aren't gaining, then you will likely lose some weight (or more accurately, some fat) running five days a week without changing your eating habits at all, but it will be very gradual, probably less than a pound a week.

But most people feel a bit hungrier after running and unwittingly eat more to compensate for that.

Generally, weight loss is about both diet and exercise, but diet is the thing that makes by far the most difference.

If you don't aready run please don't launch into 5k 5 days a week, you are begging for an in injury. Spend a few weeks doing couch to 5k. After that it is possible to build to every day and many people do, but I always found it helped fitness to have one long run a week alongside.

And no, if you eat more calories than you burn. What's your diet like?

Every body is different but I would lose a load of weight if I did that and would be really delighted to be able to do that! Good luck.

It depends how much you weigh to start with, and what your current diet is like. Too many unknown variables here for someone to be able to answer definitively.

I do a lot of exercise (yoga mostly) and am slim, but if I add running to my routine I tend to gain weight because it makes me absolutely starving all the time. I don't know why it seems to flip a switch in my head that I can't turn off, it gives me enormous cravings I don't usually experience.

I run 5 times a week (have done for years), I don't lose weight - I only lose it if I combine the running with cutting down on the calories. Running actually makes me feel MORE hungry. I run 35-45 miles a week and after my longer runs all I want to do it eat 😆

I'll also echo what others have said above, if you're starting this with no running experience I'd advise against running 5 days a week. I'd say 2-3 days a week is best to start from, for a least a month. If you don't, injuries are inevitable - sore knees, shin splints..

Depends on what you eat.

I went for a run yesterday but I burned less calories than the 2 sausage rolls I decided on for a snack. Running obviously has other benefits but eating an apple for a snack would have been better in terms of calories!

That’s what, under 3 miles? Over a long period, yes you will but you’ll get much quicker results if you eat less too.

thanks so much for the feedback

currently 10st, early 30s, and have been running on and off for the past 2 years but over the past six month have been running between 3-5 times a week the same route which is 5k. I’m in my first trimester and am just eating loads at the moment. I just have a massive appetite right now that is relentless and it’s just for unhealthy food.

of course I know it’s normal to gain weight in pregnancy but in my last pregnancy I just gained so much weight and it look me a really long time to get back to a size I felt good about again. I’ve accepted that I can’t control my cravings and appetite so just trying to keep up the running for as long as I can until it stops being suitable which I suppose will be in a couple of months.

was just wondering if I kept up with my 5k runs 5 days a week for the time being if that will at least stop me from gaining lots of weight because I’m just eating caramel lattes, sweets, burgers. I’m eating things I haven’t eaten in decades.

hoping the cravings will settle. I generally eat quite Healthily

Exercise calorie calculations by Fitbit, Garmin etc are notoriously inaccurate. Exercise only counts for a small amount of calories, a calorie deficit is a much better way of losing weight. You don't say what your diet is, there's a difference between you eating at maintenance calories to you consuming 2000 extra calories a day.

I would say you shouldn't increase the amount of running when pregnant. Keep going at current rate, that's good, but trying to actively lose weight while pregnant is not good.

If you’re pregnant that’s different! How much weight did you put on in your last pregnancy and when did you lose it again? (You say you were unhappy with it, but generally 9 months on, 9 months off is true). Don’t up the amount of running, just maintain IF you feel well enough. Pregnancy isn’t a time to push yourself.

Could do, could not. As pp says it depends on how many calories you're consuming.

My Fitness Pal very good for working this out, but be accurate with it. At first it can help to even do things like weight your butter/cheese or measure out your milk so you get an accurate picture of how much you're consuming.

Running 5km might burn 500 cals, which is a good deficit if you're currently maintaining your weight. But if your weight is gradually creeping up then it may not be enough to put you in calorie deficit.

Worth looking at your diet and making sure it's primarily made up of lean protein, vegetables and wholegrains. Cut the processed sugar, reduce alcohol, reduce high fat dairy, reduce/cut crisps/chips/white bread etc, avoid smoothies and juices.

You will feel fuller on far fewer calories and processed foods will quickly taste much less appealing.

15 k a week? Maybe very slowly if you don’t change your diet and day to day activity levels. Personally I have to run at least 50km per week to see much impact. There’s a tendency to slowly eat more and move less in your day to day life.

Calories in, calories out (CICO). Burn more than you consume and you'll lose weight (though might gain a little muscle)

I went from running 10km to 3 marathons in a weekend over 10 months and lost about 6kg. I felt incredible (other than the knee injury I had during the last of those marathons) but didn't shift much weight.

Do moderate weightlifting to become lean. That's a better way to shift those pounds. Climbing is great for it, too.