The golden rules of weight loss

Running keeps you fit, but if you want to lose weight you also need to eat right. Follow these seven principles and slim down for good.



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Runners know that the miles they log on the pavement, trail and treadmill are great for keeping them fit, healthy and happy. But another thing that’s high on the list of the sport’s many virtues is that it’s an amazing weight-control tool. But weight loss is a different story. Runners often think they can eat whatever they want because they’ve done a few miles. Many think this sort of routine will shed the pounds, but unfortunately, that’s not true. Running is only half of the equation. You have to look hard at what you eat – and how you eat, too.

Leslie Bonci, director of sports nutrition at the University of Pittsburgh, pinpoints eight crucial nutrition rules of weight loss. They will help any runner who wants to lose weight – whether they’re aiming to shed five pounds or five stone. She’ll show you how to track your daily food intake, space meals throughout the day to ward off hunger and honestly count the calories you’re consuming. All these methods were tested by real runners who overhauled their regular eating habits and  shed an impressive amount of weight over the course of 12 weeks. And if they can do it,  that means you can, too.

Rule 1: Take really good notes

Writing down everything you eat may sound tedious, but it pays off: studies have shown that people who log their food intake keep more weight off than those who don’t take notes. Bonci recommends recording everything you eat for at least one week (and then doing so again every few weeks after that), including important details, such as when, where, why and how much you eat. “Reviewing these details will help you glean important information about your habits and highlight ways you can make healthier choices,” says Bonci.

Make it work 

Writing down everything you eat may sound tedious, but it pays off: studies have shown that people who log their food intake keep more weight off than those who don’t take notes. Bonci recommends recording everything you eat for at least one week (and then doing so again every few weeks after that), including important details, such as when, where, why and how much you eat. “Reviewing these details will help you glean important information about your habits and highlight ways you can make healthier choices,” says Bonci.


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weightloss, running, running for weightloss, nutrition, nutrition for runningm healthy, healthy running
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