appetite later and you'll crave calories (often from fat) that night.Count the carbs: Sure, you need a full supply of carbohydrate energy before a big race, but many runners take in too many high-calorie carbohydrate foods day in and day out, notes

. As a bonus, you'll also begin to notice your eating patterns. You're more likely to see that you're eating too much or too little of certain foods, and whether you're taking in a proper balance of carbohydrates, fats and proteins.Stay on an even keel

the carbohydrates burned during the night. If you run in this state, your body will call on a higher percentage of fat calories than usual.Join a running club: You'll run more when you’ve made a club commitment and found some training partners. This will help you

production of human growth hormone, which promotes fat-burning and leanness,” he says.Run early: Twice a week, get up before breakfast for your morning run. At that time you’re in a ‘fasting’ state, as you haven’t yet replaced the carbohydrates burned during

.Diet and Nutrition24. Eat a snack soon after running To restore energy following a run, eat carbohydrate-rich foods such as fruit, vegetables, energy bars and pasta within an hour after you finish, advises Sparks. If you wait a few hours or attempt to ‘diet