Runners need the right fuel to provide energy. Even if you are running to lose weight, you still need to make sure you are eating enough - enough of the right food groups that is. Our panel of nutritionists and five weight-loss runners explain what

Conventional dieting wisdom doesn’t work for runners. It leaves you hungry, tired, and... overweight. So we updated popular weight-loss strategies to meet a runner’s needs. Here’s how you can fuel up smarter (on real food

protein power: Dieticians recommend eating protein (yoghurt, eggs, meat, cheese, chicken, skimmed milk) during the day, and carbs (pasta, rice, potatoes) at night, for maximum energy and weight management. Protein keeps you alert, and produces a greater

Exercise Options | Day Three: Best Eating Routines For Runners | Day Four: Simple Ways To Count Your Calories | Day Five: Weight-Loss Week: Enjoy Your Food (that's what it's for)

– and visible oils, spreads and meat fats contribute equally to our consumption. Because fat is so rich in calories – there are 225 calories in 25 grams of fat, which is more than double the amount in the same weight of carbohydrate or protein – too much

Running by numbersWeight loss is a game of maths – and a very simple game at that. In order to lose weight you need to create a calorie deficit; that is, you have to expend more energy than you consume. There are two routes to this goal – cutting

and interval workouts. Begin with a 20-minute run and gradually build up to 40 minutes. Then start this plan.You've got...20 minutesYou should: Run hill repeatsThe strength required to run on inclines builds calorie-hungry muscle as much as hitting the weights

Drop a dress size. Double your energy. Two weeks to a better body. Or bad breath and gallons of cabbage soup… diets tend to promise one thing and deliver another. With new programmes being introduced all the time, sometimes it's difficult to sort

: (Body weight in kg x 15.3) + 679Age 31-60 years: (Body weight in kg x 11.6) + 879Step 2: Based on how much physical activity you do a day, calculate your daily energy expenditure.Multiply your RMR by the following measure-If you do very little

- such as eating seven or more portions of fruit and vegetables every day, and building your meals around low GI carbs - you should lose weight and gain energy. "Low GI eating is really a healthy balanced eating plan rather than a weight-loss regime," says Bean