Running and weight loss (FRAT warning)

I've struggled with weight my whole life. About 5 years ago (when I was 29) I got up to 275lbs (I'm 5'11") and decided to make a considerable change by cutting my portions down and doing bjj + muay thai 3-4 x per week. Weight melted off and I walked around at 225 for three years after that no problem, and I've got a pretty broad build so that wasn't a terrible weight for me.

Took a new job and moved back closer to family. Couldn't train any more because of the hours I was putting in and I started drinking nightly. Ballooned right back up to 268 and I've had about three weight loss false starts in the past two years.

Finally feel like I got the motivation back and I only drink weekends now, and not heavily. I watch my portions again, and as of six weeks ago I started running. Not a lot, but for a fat guy like me it's not bad and I'm doing 1.5-2 miles 4x per week. After making all these dramatic changes I have lost a grand total of...2 lbs. The good news is I also took some measurements before I got started and have lost 4-5" off my gut and chest, 2" off my waist.

My question is, when the hell am I going to start seeing a difference on the scale? I know I should just ignore it right now cause my BP is down and I'm feeling better and losing inches, but it's damn frustrating. Anyone else ever go through this with running? Phone Post 3.0

Try lifting some weights also or push ups and sit ups and other home exercises if you can't get to a gym.

Running helps you lose fat

Lifting helps you burn carbs Phone Post 3.0

Find your basal metabolic rate to find you caloric needs and then track all of your calories at least for a few months to get an idea of how much you should be eating. Vast majority of the problem with most people is their diet.

As for running, keep it up! I would perhaps add some weight training also at least 2-3 times per week of squats, deadlift, bench, rows etc any good compound multi joint lifts are good. Keep in mind that muscle weighs more than fat so you may see changes in measurements more than lbs as you gain muscle. Good luck! Phone Post 3.0

Thanks for the replies. I'll start counting calories again. I was running a 200/day deficit and stopped tracking - something must have been off or I've veered off course and not realized it. Will also work in some resistance a couple times a week and see what happens. Phone Post 3.0

You must be at a caloric deficit to lose weight.

Some of the things you are seeing is the muscle that you are building but the calories and nutrition are critical. Phone Post 3.0

newera - Thanks for the replies. I'll start counting calories again. I was running a 200/day deficit and stopped tracking - something must have been off or I've veered off course and not realized it. Will also work in some resistance a couple times a week and see what happens. Phone Post 3.0

200 a day deficit isn't that much, I think 500 a day is generally accepted as the necessary deficit in order to lose a pound a week (3500 calories = one pound)

newera - Thanks for the replies. I'll start counting calories again. I was running a 200/day deficit and stopped tracking - something must have been off or I've veered off course and not realized it. Will also work in some resistance a couple times a week and see what happens. Phone Post 3.0
Make it easy on yourself. Cut sugar, wheat, dairy and soda. If it doesn't have a mom or grow from the earth, it ain't food. This includes sauces and condiments. They have lots of hidden calories.

Your body fat will melt away and you will increase the distance you can sustain, rapidly. Phone Post 3.0

You have to run further/longer to get the benefits. I assume you're going 1.5-2 because your cardio sucks, so what maybe 20min max of running? You don't start burning fat until after 20 min of cardio. It's an old saying, but must have some truth.
Keep going, trying to add each time. I believe, for fat burning, longer is better than faster, so adjust your pace for distance. Phone Post 3.0