weights at the gym, add an extra exercise or two to your routine, and remember that lifting slowly is a good way of burning more calories. Wednesday Increase your short run mileage. Also, when the time comes to munch on your mid-morning or mid

minutes. To reap the weight-loss rewards of going long, start your weekly long runs about two minutes per mile slower than your 5K race pace. Increase their length by five to 10 minutes (or one mile) each week for three or four weeks before backing off

Weight Status Below 18.5 Under Weight 18.5 - 24.9 Normal 25.0 - 29.9 Overweight 30.0 and above Obese

Journal of Sport Sciences, post-exercise metabolic rates more than doubled when the amount of time subjects exercised increased from 30 to 45 minutes – and increased more than five-fold after exercising for 60 minutes. To reap the weight-loss rewards

's not good for the long term. If you lose a pound a week you can keep that weight loss going, whereas if you're losing three or four pounds, the weight  will probably go back on."Do this instead: Only weigh yourself once a week. Look for long-term trends

of time your basal metabolism remains stoked by the weight session) that can last for 48 hours. Plus, weight training builds muscle, which increases your basal metabolism permanently (by 50kcal per day for each pound of muscle you gain). Finally

– 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

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

. GGWell, sure, it's not impossible. But a person who is overweight would be faster if he lost weight. Theoretically, a loss of about two pounds will increase speed by about a metre per minute of running. So if a runner runs a 5K in 20 minutes, a two