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

Cranking up the intensity is the best way to take your running to the next level. It’s also an effective way to burn extra calories and shed body fat. A 68kg runner who picks up the pace from eight and a half minutes per mile to seven minutes per mile, for example, burns about 1...

. "The main aim of this diet is not to lose weight," says Vorderman. However, you're still likely to shed pounds if you stick to the principles that encourage you to choose organic foods, consume foods that are as close to their natural state as possible

eating guidelines and you’ll soon see excess weight melt away. Get clued up on what to eat and why by getting to know the basic principles of nutrition. Food Groups: The BasicsJust right for runners: the foods groups you need, and how much you need

calorie consumption per day, which leads to weight loss. But if you’re a woman, give it a try anyway – it works.Eat all foods, but limit the quantity Unlike the last, this tactic is generally used more effectively by woman than men. With this method, you

. Running on empty You always run on an empty stomach because it makes you feel light and leanMany runners claim they can't run with food in their stomachs. Others believe that running on empty will help them shed weight faster. The truth is that you

if you make it up as you go along. It takes some planning – but it’s worth it. Like a food diary, a meal plan will provide a record of your eating as your weight-loss effort proceeds.STRATEGY 4:Place a basket of fruit on your desk or counter top

-free foods, they won’t gain weight. Not true. If you put away a whole bag of low-fat pretzels in one sitting, you’re consuming several hundred calories. Sure, most of them come from carbohydrate, but carbohydrate can be stored as fat, too. So can protein

. An easy two-hour ride can burn up to 1000kcal.Bonus advice If you have dinner with others, stay more aware of your food intake. A recent study found that those who dine in a group eat twice as much, on average, as those who eat alone. Things to do – week

his training and weight-loss in exactly the right manner. “It’s vital to be prepared to progress patiently, and to have a sense of structure and shape to your training. You’ve got to know why and what you are doing in your runs.”Now that Andy has