We are in the habit of associating "weight loss" with looks or a specific number, instead of just a positive move in overall health. And in some cases losing weight will make you look "better". All of that being said, about 5 years ago (right before the birth of my second child) I weighed 330 lbs. My entire life, I've struggled with a terribly poor relationship with food. I decided to finally do something about it. I sit here now typing at 190 lbs and a completely different person inside and out. In my case, after losing some weight, I was able to do things I never did before. It was repairing my relationship with food and getting what I put into my mouth under control that has allowed me to become as active as I want to be. I know I am not in the majority of being super obese and now following running TH-cam channels and that the majority of people who talk about "weight loss" want to lose 5-10lbs. My point is, no matter where you are in life, if you want to change something, just do it. Start doing it, you will make mistakes. Learn from your mistakes and move forward. You will have bumps in the road. It is important for you to know that this is your life now and you are dedicated to take it. Just like in running, you will face challenges, injuries, etc. the body will adapt and you will both physically and mentally move forward from the experience. Again, I don't think there are too many people here wanting to lose a lot of weight, but to anyone who sees this, please feel free to reach out to me if you want help. It is a passion of mine, knowing where I was to where I am now. I have tried pretty much every "style" of eating on myself, and been through a lot of challenges during my 140 lb weight loss journey. I also have a bachelors degree from the Culinary Institute of America and run kitchens for a living. For some, it can be the biggest challenge you take on, but for me, it has changed my life forever. Thanks for listening, I'm off to the woods to get some snowy miles in!
Thank you for sharing Robert. In 2007, I weighed 350 pounds and I'm down to 185. The thirteen years has been up and down adventure with a lot of curve balls, but I kept moving forward. Great video today kofuzi!
Robert Morano, I have high metabolism so have the opposite problem but I give you huge kudos for the journey you describe. I respect both the emotional and physical components that you’ve had to overcome, so congratulations. It’s also very generous of you to put it out there and offer to help others. By the way, did you go to the CIA in Calif or NY? Martha
I love everything about how you talk about running. I still think it's hard not to compare ourselves to others, but ultimately, we're running against ourselves. Running to set new PRs, reach new distances, tackle new challenges, etc. That's what keeps me going
I agree with you. When I started being healthy again I was obsessed with weight loss. Now i hardly look at weight. It’s about how running or any activity makes u feel. For me it clears the cobwebs out of my head and relieves stress. With that mentality, I have naturally kept the weight steady& healthy. Great vid.
I started running regularly since last May, purely for mental health plus my well-being, and nothing else. Started building up the mileage month by month and ended up losing maybe 10-15 pounds as well along the way (I am 6'1 and just over 150 pounds now). The weight loss was not something that I had planned on achieving, it just naturally happened with the running. I am now also trying to pay more attention to my diet to make sure I get enough fuel for my daily activities, and of course for the next days run.
Nice perspective. I've lost 20 lbs since I started running 3 years ago (around 160 to 140). I agree that it hasn't been about losing weight, but getting better at running --> which caused the weight reduction due to eating better, reducing junk food/drinking and enjoying the success of achieving goals.
I started running when I was at one of the lowest points of my life, mentally :) along with fixing my moods, it also helped me gain weight because I started eating more and drinking more water to power my activities :) My thyroid still likes to mess with me though :D
Running definitely helps me through tough times, some really tough ones mentally. Love getting out for a run to sort things out, great for the sense of achievement too 😊 🏃♂️👍
@@shannonsides6017 I was never like, massively underweight, or anorexic. I was always always just a little too skinny, but I just decided that I am one of those people that cant gain weight, so I didnt even try 😅 I was pretty surprised when I gained weight after I started running
Same for me, i am gaining much needed weight. To prepare for the run i need to eat well and balanced. Feeling physically better helps the mental aspect. Thyroid is better now too due to balanced diet, but also gluten free diet helped a lot. i now gained 2 kilo's (72kg/190cm), replacing fat with muscle. Now gaining more
‘Dig the approach to this subject. You know, I posted before. I really run for me (mental and physical health and expression). That should be the catalyst for any physical activity. Great upload. ✌🏽🖤🏃🏽♂️
rick vegas I’m usually in that lower mileage volume range except when I trained for a marathon, and I believe you’re right. However, I have very high metabolism so I still have to eat a lot just to maintain my weight. Metabolism is obviously a big variable. Martha
@@franklehouillier8865 unless you eat in a calorie deficit( less coming in and more going out) you wouldn’t lose weight(or just very little) but even at that your body will adjust to the activity if remaining the same unless you really start stressing it. the main and most important thing is quality of food being eaten to fuel the body.
I started running in late October 2020 because I was 5'9" weighing in at 207lbs. I've lost 30lbs since then. The first month was excruciating, but after the first month, I started enjoying running. I also found your channel! Which helped me be excited about running and running gear (instead of weight loss and appearance). Thank you for consistently uploading. Your channel adds to my enjoyment for my running experience!
Man, it’s a treat listening to you. Interesting perspective on how the love for an activity can slowly nudge you towards having a healthier lifestyle. This happened to me with running. However, it can be quite challenging for some people to break the rut and find an activity that can ignite that spark. Thank you for your lovely insights as always. Cheers.
For me switching to plant-based really boosted my energy tremendously, i could push myself much harder then ever. You dont have to be vegetarian or vegan, but try to eat cleaner If your just beginning with running, dont even watch or count kilometers, i didnt, it could de-motivate me when i hear or see ive “only” run 3 km.... and im already tired :( So in the beginning i only ran with feeling, i just wanted to be able to run a little without being completely sweaty, out of breath and red whenever i see someone. I ran when it was dark. Just to a point and back, and stretch it from there. Not being hard on myself when i didnt go as far. Also small superstitions helped, i had 2. 1 rule ive had (dont need it anymore ;) whenever i went uphill, i forbid myself to give up and quit when tired, keep running up no-matter-what. Nowedays i can run half a marathon any and every day. It’s been just 2 years of practise and only the last year was serious, before that i ran sporadically, switching to full plant based certainly made a difference. Before all this i used to smoke, Drink allot too, and generally just didnt care about being a couch potato and gaming all-day. However it sounds worse then it is hehe Despite being lazy, i was happy generally. Now im just calmer and yet more energetic too. Oh and another thing that made my running much better ! : At some point early on, i finally got good stamina and endurance.... but my KNEE started to hurt before i was done. I now know i was using my knee as a shock absorber and landing my heel too far from the center of balance. I got shoes with very little cushioning (Adidas Adios 5 ) that really helped to improve the technique. Another big boost in running technique (apart from training/miles) Was getting a pair of Vibram V-run’s. Now that i know you run perfectly when sprinting or running barefoot, these shoes also helped to get muscle strength ! I also quit overpronating ! It took a long while to transition, but i conclude.... NO it is not normal to not run straight. We should sit straight, walk straight, and run straight. This can be changed with effort. Just like a slouched posture can be fixed with training.
Plant-based/Vegan! I too have way more energy! It's crazy that such a seemingly small change in eating has made such a big impact on my day to day health.
Thank you for sharing your thoughts on this subject. I couldn’t enjoy running until I lost weight. I went from 5’6” / 240 lbs to 168 lbs over the course of 9mo by using walking as my only form of exercise. Starting at 3 miles 5 x per week slowly progressing . The last 3 months I was doing 6 miles 5 x per week with an occasional 11 mile walk. At 240lbs I felt defeated, too weak and unmotivated. Walking was the easiest pain free way I can think of that I could commit to. I was surprised how well it worked and how calming and mentally focused the rest of my day became after my session. It wasn’t until I lost the weight that I had the will to strength train and the endurance to run w/o real discomfort or pain. I strongly suggest to anyone who wants to lose 30 lbs or more to walk it off (or bike), 😢until you get w/n 15 lbs of acceptable weight for your height so you can actually start enjoy running.
We are on the same wavelength Mike. Regular running or activity makes so much difference, as you learn more about running you end up learning about health in general and diet is a big part of that. It’s still good to have some chocolate though!
I ran a sub 5min mile back in high school... 17 years later, 90 pounds heavier I got back into running, lost 10 pounds in about 2 weeks was able to jog 7 miles on the treadmill and felt so much confidence. Signed up for a 10k coming up in a few weeks. Looking back, I can't believe I ever stopped running. A bit older now, but I hope I can become better than where I was at in my teenage years 🤣
Thank you for sharing this. I started running to lose weight (almost a year ago) and it has helped me immensely, i've changed the way i eat, what i eat, quit smoking and altered little bad habits in my life. Now i run because i love it (and to continue bringing my weight down to my goal) and i'm never looking back.
8 years ago I weighed 269lbs at 5ft 6”, I had type 2 diabetes, sleep apnea, high blood pressure cholesterol, basically I was a disaster. I started out in the gym, at some point I got on a treadmill and signed up for a walk to run program after losing the first 100 pounds. Fast forward to today I weigh 140lbs, I have NONE of the diseases that I previously had and am a vegan. Running helped for sure but it wasn’t the only thing, what I eat, other sports such as road cycling and walking have contributed. It also takes an iron will and a lot of SACRIFICES on a personal level. You look great Kofuzi, I appreciate this video.
Very well said!! In my humble opinion, weight loss comes naturally as a result of a more active lifestyle, regular exercise and putting good “fuel” in your body.
Never use the scale to measure your fitness level. It all depends on what you're doing. I'm 5'11 and 185-190lbs; however, while I do run, I also do weight training, so the mid 180s is a decent weight for me. I'm not interested in being "shredded", but if I was, then using a scale might start to be important. But yeah, don't say that I need to be "this weight" or I'm not successful. That's just not how it works and you are setting yourself up for possibly developing an eating disorder.
In my case, I lost weight to run better. I started my weight loss journey 3yrs ago with cardio, weight lifting and diet. Did running in between once in a while to feel good. I only took running seriously last year, yes thanks to the pandemic. Anyway, as long as you are happy. Have fun running :)
Very well thought out video. The sport is a tool for adaptation. I have been a Mt Biker as my primary workout tool. Running the last yeah has provided a more consistent tool to progress in. Instead of 2-3 times a week I could run 4-5. I loved the early 15 lbs I lost with this change. After injury recovery and some holiday diet, I’ve been having a bit of the epiphany on what’s important this month. Been stepping on the scale less. Focus on the week to week additional stress to keep improving(adapting). Whether it’s running a bit harder on the speed day or more minutes/miles over last week. If you keep chasing these incremental improvements. You are highly likely to continue seeing health benefits.
There's also a lot of obsession about getting down to "race weight" aka ideal lowest-but-still-healthy weight that a runner can get down to to increase speed. I'm not elite enough to pay attention to something like that though, lol. No way am I giving up my post-run Dunkin trips!
I agree 100%. Your body will adapt and adjust to whatever your mind decides to use it for. I am a runner and burn an incredible amount of calories every day and I could consume a ton of food every day. However, running is my sport, my passion, and my drive. I want to fuel myself the absolute best that I can so that I can enjoy my run tomorrow. Sometimes I indulge and eat pizza, or short change myself on sleep, but i regret it the next day when I can't enjoy my run. "Watch your thoughts for they become your words, watch your words for they become your actions..." ... and this explains why runners like to talk about running so much 😄😄
Have been running more consistently for the past 3 years, and feels great to see the improvement. In terms of my weight, I have reduced some but without being too obsessed. My wife kind of wants I gain back some weight, as before I did dragonboat and was a bit stronger. I definitely need some gym workouts. It has been a great journey, self discovering and also getting to know the TH-cam running community better.
I've lost 10kg after starting my MAF and easy running to build my aerobic base as running slow (I'm not fit, I jog at pace 8:30/km) gets me more mileage monthly... My pace slowly got better and weight loss is a bonus.
Awesome video. Baby steps. I began with lunch time walks that ended up with my first Turkey Trot in 2019. Love running and the side effect is has on my weight and wellness. 👟💪
Interesting. I started running with the hopes of loosing weight...and I did , but I got hooked and now I run because of how good it makes me feel. Went from tracking my calories burned in a run to seeing how many km I could keep adding.
I started running for weight loss. After one run I ran for running. Lost 75 pounds in 6 months. I was athletic before... so I knew how to train. But throughout the years my honest opinion is that weight loss is a natural thing when you change your goals/behavior. When you focus on the weight alone...you going to have a hard time. So I totally agree with you. Have fun on the run!
This was an interesting video, nice to hear your thoughts. I think your perspective on eating and exercise has some important truths that could help a lot of people
Love it Mike ..... Habit, Routine and Passion. If you can combine these 3 in any activities or exercises a healthy life style is sure to follow “Health is Wealth” my friend 👍🇦🇺
This was a great video, Kofuzi. I had a similar experience with dropping pounds as a result of doing more running over time. Recently I have been overly concerned about the number on the scale as I have gained some weight back from an injury. This video topic was well-timed. Thank you for the pep talk!
Enjoy your time.....what I mean is when you find time for yourself enjoy it whether it’s when you run or whatever it is that you like to do. Enjoy that time. It’s just you and your thoughts.
thanks for sharing, your current weight is my ideal, i started at around 194lbs last summer and managed to cut to 176lbs now. I need to find some more motivation to continue my weight loss journey
I am on a fitness journey to change how I live. I am 100lbs over weight and am glad to have come across this. I am at the beginning of my journey, but look forward to the day I am able to run and complete a marathon. I am using Garmin chest strap and fénix to measure these metrics and greatly appreciate your insight.
I’m a “weight lifting enthusiast” who has done powerlifting and recently moved to bodybuilding (I still do some power lifts.) I added in running and fell in love with it, even through all the “you’ll lose your gains” comments. For all the hybrid athletes out there, you will not lose your gains 😂. After starting your runs your weight may drop slightly, but in the 10 months since starting, I’ve gone from 190 to 215 on average. It’s been so beneficial in total to my overall muscularity because I flush out so much muscle waste, eat way more consistently (not a huge eating fan,) and have so much better cardio for those grinding sessions on the weights. In regards to weight loss, that honestly happens with diet… well, a majority of it does. It’s calories out > calories in. Exercise ASSISTS weight loss, but is focused more towards performance improvement. Use exercise to improve your health, mindset, and ability to overcome obstacles. Great video, kofuzi. Easily becoming one of my favorite go to channels.
Training for a virtual half marathon last year, my goal was to just finish, so I did mainly long slow distance runs. Between that and quarantine, I actually gained weight even though my activity was way up. This winter, I'm focusing on HIIT-style workouts and I'll do more sprint interval training in the spring, so the weight should start coming off again.
The weight loss is a by-product of the activity, running the same as other physical activities. For me, it shouldn't be the focus, good engagement with eating a balanced diet and consistency. Far better to focus on the enjoyment of the sport and then all the other positive mental health aspects will come along including weight loss.
Well said mr Bri Nic ! I've been running for 35 years simply because i love it. The weight loss/control comes as bonus but has never been the goal. And running for weight loss if obese isn't the best choice unless you want to shoot your knees !
@@ifonly4486 exactly 🎯if you’re heavy and have expectedly poor form it’s a match made in hell for your joints, and you’ll be sidelined before making any progress
@@cannibalmanimal2336 I would go for walking and cycling if really heavy as a starting point, cycling indoors on a trainer during the winter. I have my Zwift account for the winter and then outdoors in the summer. I've just started running in the last 6 months after 13 years off with various ankle injuries. It's a long, slow road back but patience is the key..... I keep telling myself :-)
so true. I before maybe 3 years before I used to run to loss weight but it didn't lasted cause its boring but a year ago I just run for no specific reason just to enjoy weather and its been a year I am now 87kg from 110kg. I also enjoy yoga. I hate people when they say he is running for weight loss.
Wow, I had no idea you were that tall! I somehow thought you were closer to my height (5'6"). Are you finding lots of other runners out there by the lakefront with these icy conditions? I imagine if not one of the benefits is that there are fewer people to have to swerve around. I've found that rainy days can be a godsend because of that here in Boston.
As a person who IS running for weight loss, I can say that running is only a small part of the actual reduction in weight. Food intake is the biggest part. However, if at all possible, activity is important because it helps to boost your energy level over time. Can you do running for weight loss without fixing food problems? The answer is -No. Can you lose weight without activity-yes. But the running and strength training does help if you are able to run or walk a block, it’s better than not having done anything at all.
Excellent presentation. Over the long term weight is not an accurate metric for process, and tends to discourage many beginning runners. I’ve shared this on my FB page. If that’s not cool, let me know and will remove.
Just recently saw a video in which a study was quoted : +1kg on the torso equals ~ +1% VO2 - so the additional amount of oxygen you need to make up for this weight (on the torso) is not that much really. A bigger belly actually does not do that much damage, as long as you have skinny, strong legs ;)
Just found this video. I agree about the drinking and fueling...it's changed because of what feels good for the body. Yet sometimes the brain wants cheese doodles! All things (including running), in moderation!
At my heaviest i was 225. With lifting and diet i got to 190lbs at 10%bf Once covid hit i stopped lifting and started running every day. In the past year i went from 190lbs to 160/165lbs and ill never go back. Its much better to be agile then big and muscled
Running is a good thing. Losing weight is even better. Cardio is very good for weightless. But most of it ... is achieved in the kitchen. Go slow with it. Feel better every day. Don’t obsess it.
Similarly I hover around the low 180 lbs (I'm 6'4"). More than a decade ago I could go down to 176lbs, but now I have more muscle. However I still want to get bellow 180 because that would be a key part of a sub 3.
I started running to burn calories, then i started running races, i enjoy it a lot, and Strava and getting a gps watch help for motivation, running is a way to get better mental state.
While I’ve been fortunate to have lost 30 lbs from running that wasn’t my goal. The great thing about running is that if someone is heavier they can still be a faster runner than someone who is lighter because they might have better running form, training habits etc. In other words weight isnt the key differentiator in running
Actually I want to know how one can gain weight while on a marathon training plan... i have been losing weight even though i have added extra portions to my meals and i also take protein after my runs... it's difficult to gain weight when you are losing 1000+ calories each day D:
I have high metabolism, am 5’3” barely 102 lbs. I lost 8 lbs within the first few months when I just started running (11 yrs ago) and I eat like a horse for my size. So I have to work to keep my weight up. It’s helped me to be more generous with healthy fats, so I use plenty of olive and avocado oil in cooking. The rest of our diet is “Mediterranean” for the most part so generally healthy. I just need a healthy way to up the calories. Martha
@@levandmarthapolyakin-aaron2183 same here, I am 44kg currently. i try to have avocado and dark chocolates. and i tried to eat 4 times a day. still lots of calories left.. will try strength training
I injured my patella back in mid-December 2020, and have been on rest for a month as suggested by my orthopaedic. I would love to get some tips on how to (re)start running!
IMO, only when running stops being a means to an end (weight loss or even fitness improvement) but become a part of the lifestye that you enjoy, it then becomes sustainable.
I lost around 80 lbs because of running and dieting. Can’t just running and can’t just dieting, gotta be both. Btw, it took me about 5 years to shed 80 lbs and maintain it.
We are in the habit of associating "weight loss" with looks or a specific number, instead of just a positive move in overall health. And in some cases losing weight will make you look "better". All of that being said, about 5 years ago (right before the birth of my second child) I weighed 330 lbs. My entire life, I've struggled with a terribly poor relationship with food. I decided to finally do something about it. I sit here now typing at 190 lbs and a completely different person inside and out. In my case, after losing some weight, I was able to do things I never did before. It was repairing my relationship with food and getting what I put into my mouth under control that has allowed me to become as active as I want to be. I know I am not in the majority of being super obese and now following running TH-cam channels and that the majority of people who talk about "weight loss" want to lose 5-10lbs. My point is, no matter where you are in life, if you want to change something, just do it. Start doing it, you will make mistakes. Learn from your mistakes and move forward. You will have bumps in the road. It is important for you to know that this is your life now and you are dedicated to take it. Just like in running, you will face challenges, injuries, etc. the body will adapt and you will both physically and mentally move forward from the experience. Again, I don't think there are too many people here wanting to lose a lot of weight, but to anyone who sees this, please feel free to reach out to me if you want help. It is a passion of mine, knowing where I was to where I am now. I have tried pretty much every "style" of eating on myself, and been through a lot of challenges during my 140 lb weight loss journey. I also have a bachelors degree from the Culinary Institute of America and run kitchens for a living. For some, it can be the biggest challenge you take on, but for me, it has changed my life forever. Thanks for listening, I'm off to the woods to get some snowy miles in!
Thank you for sharing Robert. In 2007, I weighed 350 pounds and I'm down to 185. The thirteen years has been up and down adventure with a lot of curve balls, but I kept moving forward. Great video today kofuzi!
@@bretstevens262 awesome! Sometimes it's hard to remember the old you and how far you've come. Good work!
@@robertmorano2372 110% agree.
Respect to you man
Robert Morano, I have high metabolism so have the opposite problem but I give you huge kudos for the journey you describe. I respect both the emotional and physical components that you’ve had to overcome, so congratulations. It’s also very generous of you to put it out there and offer to help others. By the way, did you go to the CIA in Calif or NY? Martha
The first rule about weight loss is you don't talk about weight loss.
Agree, I was ashamed of why I even got that big, stay humble enjoy the run.
Second rule YOU DONT TALK ABOUT WEIGHTLOSS TRAINING! Lol 😂
@@eyevincast5440 now we know how weight loss club works!
🤣🤣🤣 underrated comment!!!
I love everything about how you talk about running. I still think it's hard not to compare ourselves to others, but ultimately, we're running against ourselves. Running to set new PRs, reach new distances, tackle new challenges, etc. That's what keeps me going
I agree with you. When I started being healthy again I was obsessed with weight loss. Now i hardly look at weight. It’s about how running or any activity makes u feel. For me it clears the cobwebs out of my head and relieves stress. With that mentality, I have naturally kept the weight steady& healthy. Great vid.
I run because I love it. Every thing else is just icing on the cake.
I’ve lost 45 kiloes and I feel running helped alot.
If the activity can’t be enjoyed it’s hard to stay consistent. Great way to break it down!
I started running regularly since last May, purely for mental health plus my well-being, and nothing else. Started building up the mileage month by month and ended up losing maybe 10-15 pounds as well along the way (I am 6'1 and just over 150 pounds now). The weight loss was not something that I had planned on achieving, it just naturally happened with the running. I am now also trying to pay more attention to my diet to make sure I get enough fuel for my daily activities, and of course for the next days run.
I’m 5’11 and went from high 170s to mid 160s over about a year. I had to replace all my trousers and shorts.
Nice perspective. I've lost 20 lbs since I started running 3 years ago (around 160 to 140). I agree that it hasn't been about losing weight, but getting better at running --> which caused the weight reduction due to eating better, reducing junk food/drinking and enjoying the success of achieving goals.
I started running when I was at one of the lowest points of my life, mentally :) along with fixing my moods, it also helped me gain weight because I started eating more and drinking more water to power my activities :) My thyroid still likes to mess with me though :D
For me, running helps ensure that I am overall a bit more evened out
Running definitely helps me through tough times, some really tough ones mentally. Love getting out for a run to sort things out, great for the sense of achievement too 😊 🏃♂️👍
This is awesome, Jana! I love running because it serves as a reminder that food is our friend, not enemy.
@@shannonsides6017 I was never like, massively underweight, or anorexic. I was always always just a little too skinny, but I just decided that I am one of those people that cant gain weight, so I didnt even try 😅 I was pretty surprised when I gained weight after I started running
Same for me, i am gaining much needed weight. To prepare for the run i need to eat well and balanced. Feeling physically better helps the mental aspect. Thyroid is better now too due to balanced diet, but also gluten free diet helped a lot. i now gained 2 kilo's (72kg/190cm), replacing fat with muscle. Now gaining more
‘Dig the approach to this subject. You know, I posted before. I really run for me (mental and physical health and expression). That should be the catalyst for any physical activity.
Great upload.
✌🏽🖤🏃🏽♂️
Thank you, Amado
Thanks for sharing. Running 50 mile weeks I’ve found that I have to eat, eat, eat to not lose weight
if you notch it down to 20-25 miles per week, you dont have to eat that much more than you would in a normal low-activity week.
Weird. I feel like even when I'm running 100 mile weeks I eat exactly the same amount and don't lose any weight.
rick vegas I’m usually in that lower mileage volume range except when I trained for a marathon, and I believe you’re right. However, I have very high metabolism so I still have to eat a lot just to maintain my weight. Metabolism is obviously a big variable. Martha
@@franklehouillier8865 unless you eat in a calorie deficit( less coming in and more going out) you wouldn’t lose weight(or just very little) but even at that your body will adjust to the activity if remaining the same unless you really start stressing it. the main and most important thing is quality of food being eaten to fuel the body.
Yeah im 5 9 I went from 111 to 98 from March to June 2020
I started running in late October 2020 because I was 5'9" weighing in at 207lbs. I've lost 30lbs since then.
The first month was excruciating, but after the first month, I started enjoying running. I also found your channel! Which helped me be excited about running and running gear (instead of weight loss and appearance). Thank you for consistently uploading. Your channel adds to my enjoyment for my running experience!
I can't lose weight running if every Monday on your livestream I get to "pig-out" 🤣 👍
Man, it’s a treat listening to you. Interesting perspective on how the love for an activity can slowly nudge you towards having a healthier lifestyle. This happened to me with running.
However, it can be quite challenging for some people to break the rut and find an activity that can ignite that spark.
Thank you for your lovely insights as always. Cheers.
I hear ya on breaking the rut........took me 40yrs to find that 'activity'.
@@therunning-farang3656 I’m glad you did finally!
I didn’t start running to lose weight, i ran to quiet my demons. Weight lost was just an unintended effect.
Agree 1000%
Thank you for your sensitive and sensible discussion on this topic.
the perfect video I need to see to start the day! more power to you, Ko!
For me switching to plant-based really boosted my energy tremendously, i could push myself much harder then ever.
You dont have to be vegetarian or vegan, but try to eat cleaner
If your just beginning with running, dont even watch or count kilometers, i didnt, it could de-motivate me when i hear or see ive “only” run 3 km.... and im already tired :(
So in the beginning i only ran with feeling, i just wanted to be able to run a little without being completely sweaty, out of breath and red whenever i see someone.
I ran when it was dark. Just to a point and back, and stretch it from there.
Not being hard on myself when i didnt go as far.
Also small superstitions helped, i had 2.
1 rule ive had (dont need it anymore ;) whenever i went uphill, i forbid myself to give up and quit when tired, keep running up no-matter-what.
Nowedays i can run half a marathon any and every day. It’s been just 2 years of practise and only the last year was serious, before that i ran sporadically, switching to full plant based certainly made a difference.
Before all this i used to smoke, Drink allot too, and generally just didnt care about being a couch potato and gaming all-day.
However it sounds worse then it is hehe
Despite being lazy, i was happy generally. Now im just calmer and yet more energetic too.
Oh and another thing that made my running much better ! :
At some point early on, i finally got good stamina and endurance.... but my KNEE started to hurt before i was done.
I now know i was using my knee as a shock absorber and landing my heel too far from the center of balance.
I got shoes with very little cushioning (Adidas Adios 5 ) that really helped to improve the technique. Another big boost in running technique (apart from training/miles)
Was getting a pair of Vibram V-run’s.
Now that i know you run perfectly when sprinting or running barefoot, these shoes also helped to get muscle strength !
I also quit overpronating ! It took a long while to transition, but i conclude.... NO it is not normal to not run straight.
We should sit straight, walk straight, and run straight. This can be changed with effort. Just like a slouched posture can be fixed with training.
Plant-based/Vegan! I too have way more energy! It's crazy that such a seemingly small change in eating has made such a big impact on my day to day health.
Very well said. My journey and experience is similar to yours. I appreciate your videos.
Thank you Brock
I got my brother to do XC with me and has been able to lose a lot of weight and loves running
Great way of putting it.Never thought of it that way.
Thank you for sharing your thoughts on this subject. I couldn’t enjoy running until I lost weight.
I went from 5’6” / 240 lbs to 168 lbs over the course of 9mo by using walking as my only form of exercise.
Starting at 3 miles 5 x per week slowly progressing . The last 3 months I was doing 6 miles 5 x per week with an occasional 11 mile walk. At 240lbs I felt defeated, too weak and unmotivated. Walking was the easiest pain free way I can think of that I could commit to. I was surprised how well it worked and how calming and mentally focused the rest of my day became after my session. It wasn’t until I lost the weight that I had the will to strength train and the endurance to run w/o real discomfort or pain. I strongly suggest to anyone who wants to lose 30 lbs or more to walk it off (or bike), 😢until you get w/n 15 lbs of acceptable weight for your height so you can actually start enjoy running.
That last shot makes Chicago look apocalyptic!
We are on the same wavelength Mike. Regular running or activity makes so much difference, as you learn more about running you end up learning about health in general and diet is a big part of that. It’s still good to have some chocolate though!
" Enjoy Running" thank you man love you and wish you the best
I ran a sub 5min mile back in high school... 17 years later, 90 pounds heavier I got back into running, lost 10 pounds in about 2 weeks was able to jog 7 miles on the treadmill and felt so much confidence. Signed up for a 10k coming up in a few weeks. Looking back, I can't believe I ever stopped running. A bit older now, but I hope I can become better than where I was at in my teenage years 🤣
List couldn’t be more spot on! Great video, I can totally relate.
Thank you for making this video, great take on weight loss and training
Thank you for sharing this. I started running to lose weight (almost a year ago) and it has helped me immensely, i've changed the way i eat, what i eat, quit smoking and altered little bad habits in my life. Now i run because i love it (and to continue bringing my weight down to my goal) and i'm never looking back.
It’s wonderful when it switches from what am I giving up to what am I gaining
8 years ago I weighed 269lbs at 5ft 6”, I had type 2 diabetes, sleep apnea, high blood pressure cholesterol, basically I was a disaster. I started out in the gym, at some point I got on a treadmill and signed up for a walk to run program after losing the first 100 pounds. Fast forward to today I weigh 140lbs, I have NONE of the diseases that I previously had and am a vegan. Running helped for sure but it wasn’t the only thing, what I eat, other sports such as road cycling and walking have contributed. It also takes an iron will and a lot of SACRIFICES on a personal level.
You look great Kofuzi, I appreciate this video.
Very well said!! In my humble opinion, weight loss comes naturally as a result of a more active lifestyle, regular exercise and putting good “fuel” in your body.
Great insights. I was unaware of your backstory. Rockin the Brooks Catamount this morning I see.
I was thinking they’d be overkill for the lakefront.
Love the message, of enjoying whatever you do. Just helps making you consistent, hence losing weight in the long term
Never use the scale to measure your fitness level. It all depends on what you're doing. I'm 5'11 and 185-190lbs; however, while I do run, I also do weight training, so the mid 180s is a decent weight for me. I'm not interested in being "shredded", but if I was, then using a scale might start to be important. But yeah, don't say that I need to be "this weight" or I'm not successful. That's just not how it works and you are setting yourself up for possibly developing an eating disorder.
It’s dangerous territory that seems to be easy to accidentally veer off into.
In my case, I lost weight to run better. I started my weight loss journey 3yrs ago with cardio, weight lifting and diet. Did running in between once in a while to feel good. I only took running seriously last year, yes thanks to the pandemic. Anyway, as long as you are happy. Have fun running :)
Very well thought out video. The sport is a tool for adaptation. I have been a Mt Biker as my primary workout tool. Running the last yeah has provided a more consistent tool to progress in. Instead of 2-3 times a week I could run 4-5. I loved the early 15 lbs I lost with this change. After injury recovery and some holiday diet, I’ve been having a bit of the epiphany on what’s important this month.
Been stepping on the scale less. Focus on the week to week additional stress to keep improving(adapting). Whether it’s running a bit harder on the speed day or more minutes/miles over last week. If you keep chasing these incremental improvements. You are highly likely to continue seeing health benefits.
There's also a lot of obsession about getting down to "race weight" aka ideal lowest-but-still-healthy weight that a runner can get down to to increase speed. I'm not elite enough to pay attention to something like that though, lol. No way am I giving up my post-run Dunkin trips!
Thank you for sharing a healthy way to think about weight loss and running.
I agree 100%. Your body will adapt and adjust to whatever your mind decides to use it for. I am a runner and burn an incredible amount of calories every day and I could consume a ton of food every day. However, running is my sport, my passion, and my drive. I want to fuel myself the absolute best that I can so that I can enjoy my run tomorrow. Sometimes I indulge and eat pizza, or short change myself on sleep, but i regret it the next day when I can't enjoy my run. "Watch your thoughts for they become your words, watch your words for they become your actions..."
... and this explains why runners like to talk about running so much 😄😄
Have been running more consistently for the past 3 years, and feels great to see the improvement. In terms of my weight, I have reduced some but without being too obsessed. My wife kind of wants I gain back some weight, as before I did dragonboat and was a bit stronger. I definitely need some gym workouts.
It has been a great journey, self discovering and also getting to know the TH-cam running community better.
Yep good video Kofuzi, interesting & totally agree, if you can see running as a healthy life style & not just to lose weight, is the way to go, cool👍
I've lost 10kg after starting my MAF and easy running to build my aerobic base as running slow (I'm not fit, I jog at pace 8:30/km) gets me more mileage monthly... My pace slowly got better and weight loss is a bonus.
great advice! thank you for sharing!!!
Thanks for this honest and balanced take on this difficult topic!
Great job with a challenging topic. You deserve the good things that are coming to you. Keep up the good work!
Great mentality 👏🏻 this is a tricky subject in running especially and I think your perspective is fantastic.
Awesome video. Baby steps. I began with lunch time walks that ended up with my first Turkey Trot in 2019. Love running and the side effect is has on my weight and wellness. 👟💪
Interesting. I started running with the hopes of loosing weight...and I did , but I got hooked and now I run because of how good it makes me feel. Went from tracking my calories burned in a run to seeing how many km I could keep adding.
I started running for weight loss. After one run I ran for running. Lost 75 pounds in 6 months. I was athletic before... so I knew how to train. But throughout the years my honest opinion is that weight loss is a natural thing when you change your goals/behavior. When you focus on the weight alone...you going to have a hard time. So I totally agree with you. Have fun on the run!
Great video mike! I especially liked the emphasis on not focusing on a number on the scale. You are great at discussing difficult topics.
This was an interesting video, nice to hear your thoughts. I think your perspective on eating and exercise has some important truths that could help a lot of people
Really inspiring message Mike
Love it Mike ..... Habit, Routine and Passion. If you can combine these 3 in any activities or exercises a healthy life style is sure to follow “Health is Wealth” my friend 👍🇦🇺
I'm amazed that you're 5'11 and 145. I'm 5'6 and ten pounds heavier and I can't seem to dip under the 150 mark. Good for you!
This was a great video, Kofuzi. I had a similar experience with dropping pounds as a result of doing more running over time. Recently I have been overly concerned about the number on the scale as I have gained some weight back from an injury. This video topic was well-timed. Thank you for the pep talk!
Well said. That's an inspiring mindset. I used to be obsessed with weight loss.
Enjoy your time.....what I mean is when you find time for yourself enjoy it whether it’s when you run or whatever it is that you like to do. Enjoy that time. It’s just you and your thoughts.
I started running because I wanted to keep enjoying good food without sacrificing my health. Now I do it because I just love it.
thanks for sharing, your current weight is my ideal, i started at around 194lbs last summer and managed to cut to 176lbs now. I need to find some more motivation to continue my weight loss journey
A injury set me back to 200. New journey starts today 😢
Love the church of the Sunday long run short!
I am on a fitness journey to change how I live. I am 100lbs over weight and am glad to have come across this. I am at the beginning of my journey, but look forward to the day I am able to run and complete a marathon. I am using Garmin chest strap and fénix to measure these metrics and greatly appreciate your insight.
How’s your journey going?
I’m a “weight lifting enthusiast” who has done powerlifting and recently moved to bodybuilding (I still do some power lifts.) I added in running and fell in love with it, even through all the “you’ll lose your gains” comments.
For all the hybrid athletes out there, you will not lose your gains 😂.
After starting your runs your weight may drop slightly, but in the 10 months since starting, I’ve gone from 190 to 215 on average. It’s been so beneficial in total to my overall muscularity because I flush out so much muscle waste, eat way more consistently (not a huge eating fan,) and have so much better cardio for those grinding sessions on the weights.
In regards to weight loss, that honestly happens with diet… well, a majority of it does. It’s calories out > calories in. Exercise ASSISTS weight loss, but is focused more towards performance improvement. Use exercise to improve your health, mindset, and ability to overcome obstacles.
Great video, kofuzi. Easily becoming one of my favorite go to channels.
thank you for watching and taking the time to write. I appreciate it
I feel the most important thing is just listen to your body, eat when you are hungry and dont over eat. Then i think you should be fine👍🏽
Training for a virtual half marathon last year, my goal was to just finish, so I did mainly long slow distance runs. Between that and quarantine, I actually gained weight even though my activity was way up. This winter, I'm focusing on HIIT-style workouts and I'll do more sprint interval training in the spring, so the weight should start coming off again.
The weight loss is a by-product of the activity, running the same as other physical activities. For me, it shouldn't be the focus, good engagement with eating a balanced diet and consistency. Far better to focus on the enjoyment of the sport and then all the other positive mental health aspects will come along including weight loss.
so so true! a 'bi-product'
🎯
Well said mr Bri Nic ! I've been running for 35 years simply because i love it. The weight loss/control comes as bonus but has never been the goal. And running for weight loss if obese isn't the best choice unless you want to shoot your knees !
@@ifonly4486 exactly 🎯if you’re heavy and have expectedly poor form it’s a match made in hell for your joints, and you’ll be sidelined before making any progress
@@cannibalmanimal2336 I would go for walking and cycling if really heavy as a starting point, cycling indoors on a trainer during the winter. I have my Zwift account for the winter and then outdoors in the summer. I've just started running in the last 6 months after 13 years off with various ankle injuries. It's a long, slow road back but patience is the key..... I keep telling myself :-)
so true. I before maybe 3 years before I used to run to loss weight but it didn't lasted cause its boring but a year ago I just run for no specific reason just to enjoy weather and its been a year I am now 87kg from 110kg. I also enjoy yoga. I hate people when they say he is running for weight loss.
I ran 3+ miles every single day last year and gained 5lbs. Exercising and proper diet go hand in hand.
I run a lot but I dont want to lose more weight, I think this is even harder. Atleast for me.
Wow, I had no idea you were that tall! I somehow thought you were closer to my height (5'6"). Are you finding lots of other runners out there by the lakefront with these icy conditions? I imagine if not one of the benefits is that there are fewer people to have to swerve around. I've found that rainy days can be a godsend because of that here in Boston.
As a person who IS running for weight loss, I can say that running is only a small part of the actual reduction in weight. Food intake is the biggest part. However, if at all possible, activity is important because it helps to boost your energy level over time. Can you do running for weight loss without fixing food problems? The answer is -No. Can you lose weight without activity-yes. But the running and strength training does help if you are able to run or walk a block, it’s better than not having done anything at all.
Filming a video to talk about why you don't talk about something is very meta 🤙
I’m a mystery wrapped in an enigma wrapped in a neck gaiter.
Excellent presentation. Over the long term weight is not an accurate metric for process, and tends to discourage many beginning runners. I’ve shared this on my FB page. If that’s not cool, let me know and will remove.
surprised they didn't close sections of the lake path.... stay safe!
It may have technically been closed
@@kofuzi you rebel
Just recently saw a video in which a study was quoted : +1kg on the torso equals ~ +1% VO2 - so the additional amount of oxygen you need to make up for this weight (on the torso) is not that much really. A bigger belly actually does not do that much damage, as long as you have skinny, strong legs ;)
Just found this video. I agree about the drinking and fueling...it's changed because of what feels good for the body. Yet sometimes the brain wants cheese doodles! All things (including running), in moderation!
Great video. Another thing I notice is that you are converting in kind of Fumanchu samurai. Hair, mustache....
Great video 👏
Thank you
At my heaviest i was 225. With lifting and diet i got to 190lbs at 10%bf
Once covid hit i stopped lifting and started running every day. In the past year i went from 190lbs to 160/165lbs and ill never go back.
Its much better to be agile then big and muscled
Good to read I'm 195 right now going to start back running again and get back down to 180-175
Every intro makes me remember the movie "Inception" !
He does look like that guy from Inception yes!
Do you EVER wear rubber-carbon tungsten ice cleats in Chicago's icy-snowy winters? Saw you slipping a bit on the lake front run.
Running is a good thing. Losing weight is even better. Cardio is very good for weightless. But most of it ... is achieved in the kitchen. Go slow with it. Feel better every day. Don’t obsess it.
Excellent video. Tomorrow better be an air fryer video 😄
Everything in moderation
Be fit and have fun. Everything else then just falls in to place.
Similarly I hover around the low 180 lbs (I'm 6'4"). More than a decade ago I could go down to 176lbs, but now I have more muscle. However I still want to get bellow 180 because that would be a key part of a sub 3.
I started running to burn calories, then i started running races, i enjoy it a lot, and Strava and getting a gps watch help for motivation, running is a way to get better mental state.
While I’ve been fortunate to have lost 30 lbs from running that wasn’t my goal. The great thing about running is that if someone is heavier they can still be a faster runner than someone who is lighter because they might have better running form, training habits etc. In other words weight isnt the key differentiator in running
Right on. 👊🏼
👊
Exercise, if done correctly, will make you heathier both physically and mentally. Loosing weight is simply a plus.
I ran for over a year before focusing on diet and nutrition and only lost weight during peek training. ITS All About the Food you put in your Mouth!!
Actually I want to know how one can gain weight while on a marathon training plan... i have been losing weight even though i have added extra portions to my meals and i also take protein after my runs... it's difficult to gain weight when you are losing 1000+ calories each day D:
I’m the same, I have to eat so much to not lose weight when training!
My inclination would be to find more nutrient dense foods, but this is where a registered dietician would be especially helpful
Add balanced strength training to build and maintain lean muscle mass, since it adds functional strength and lean is much more dense than fat
I have high metabolism, am 5’3” barely 102 lbs. I lost 8 lbs within the first few months when I just started running (11 yrs ago) and I eat like a horse for my size. So I have to work to keep my weight up. It’s helped me to be more generous with healthy fats, so I use plenty of olive and avocado oil in cooking. The rest of our diet is “Mediterranean” for the most part so generally healthy. I just need a healthy way to up the calories. Martha
@@levandmarthapolyakin-aaron2183 same here, I am 44kg currently. i try to have avocado and dark chocolates. and i tried to eat 4 times a day. still lots of calories left.. will try strength training
I injured my patella back in mid-December 2020, and have been on rest for a month as suggested by my orthopaedic. I would love to get some tips on how to (re)start running!
th-cam.com/video/vh6zrClRuI4/w-d-xo.html
IMO, only when running stops being a means to an end (weight loss or even fitness improvement) but become a part of the lifestye that you enjoy, it then becomes sustainable.
Word!
I lost almost 30kg since I started running 4 years ago
I say don’t run to lose weight. Use food to lose weight, and then run to feel good and as a supplement to your weight loss.
This video represents me exactly
I lost around 80 lbs because of running and dieting. Can’t just running and can’t just dieting, gotta be both. Btw, it took me about 5 years to shed 80 lbs and maintain it.
Well said
I lost 70lbs with a stair master and keto and Then started running. Running for me is a good way to eat what I want and not gain weight.