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Lose weight through your diet and running

Here are our top tips on nutrition and weight loss for runners... Food diary:

If you are trying to lose weight or just eat more healthily, try keeping a food diary for 3-4 days - write down everything that you eat and drink. The results may surprise you. It's easy to assume that you eat 5 portions of fruit/veg a day, drink 2 litres of water a day, etc. but this may not be the case. Once it's down on paper, you'll be able to see where you are over indulging or eating the wrong foods. Research shows that those who keep a record of what they eat are far more likely to lose weight than those who don't.

Modify your diet gradually:

Don't cut out everything at once - modify your diet gradually. And remember, eating healthily doesn't mean cutting out all indulgences. You can allow yourself a few treats occasionally! Plan your meals in advance and go shopping:

This may sound boring but, if you have planned what you are going to eat and your fridge is fully stocked, it will make it much easier to avoid giving in to the takeaway menu at the end of a stressful day at work. Exercise:

The major part of any weight loss strategy is exercise - there are many ways to adapt your training programme in order to lose weight, including running more miles per week, increasing the intensity of your runs and incorporating weight training. Regular fat burning exercise will make your body better at burning fat 24 hours a day, not just while you are working out. Expend more calories than you've consumed:

To lose weight, you need to expend more calories than you've consumed. That said, don't try to double the rate of weight loss by cutting back dramatically on what you eat as well as increasing your training. Running is one of the most efficient sports for weight loss and you burn an average of 100 calories per mile. Taking in too few calories, however, will cut the amount of energy you have to run, may cause your metabolism to slow down and increases the risk of injury, illness and exhaustion. Eat little and often:

Runners should eat little and often to avoid low blood sugar levels and tiredness. Make sure you have snacks readily available which are high in carbohydrates but low in fat, such as bagels, crispbreads, banana and dried fruit. Keep them in your desk at work or in the car to avoid the temptation of snacking on high fat products like crisps and chocolate. Right nutrients:

Any diet changes should compliment your exercise routine, and the primary objective of any diet is to get the right nutrients into the body prior to training sessions. Carbohydrates and fats give you your energy supply, whereas protein is important for muscle and cell repair.Timing: Is vitally important, but different for each individual. In a nutshell, carbohydrates need to be digested and turned into muscle glycogen ready for the session - about 3 hours before rigorous training as a general rule. A full stomach will prevent good training, as the fuel is not ready to be used. Protein can be eaten closer to training as it doesn't bloat your stomach as much. Only eat when you are hungry:

Only eat when you are hungry and your body needs it. Your body can trick you into feeling hungry when actually you are just dehydrated, so if you drink enough fluid throughout the day you are likely to feel less food cravings. Running often makes us feel more hungry and therefore eat a lot more. Try to stop eating when you feel satisfied, not stuffed. Expert:

You wouldn't go to a dentist to perform advise you on open heart surgery, so why not talk to an expert about trying to loose weight. We have teamed up with Tracy Parker to provide you with a nutrition service

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