You don’t need a magic potion if you want to shift some weight, fight colds, boost your endurance, defend yourself against major illnesses or run faster and better. All you need is food. Over the years, we’ve brought you some great nuggets

You don’t need a magic potion if you want to shift some weight, fight colds, boost your endurance, defend yourself against major illnesses or run faster and better. All you need is food. Over the years, we’ve brought you some great nuggets

-per-mile expenditure: run 15 miles and you burn an impressive 1,500kcal. You may even burn more than 110kcal per mile, depending on the amount of oxygen you use while running and on your body weight. (It costs more oxygen to transport a heavier person.) Women, alas

. First, there's the 100kcal-per-mile expenditure: run 15 miles and you burn an impressive 1,500kcal. You may even burn more than 110kcal per mile, depending on the amount of oxygen you use while running and on your body weight. (It costs more oxygen

climbing, swimming and pool running - can keep you motivated and training consistently. This will help you achieve your weight-loss goals. The mixture of activities enables you to become fitter and burn more calories without pounding your legs.Day One

and nuts, pretzels, cereal, yoghurt, fruit and natural peanut butter.Day One: Running Off The Pounds | Day Two: Best Exercise Options | Day Three: Best Eating Routines For Runners | Day Four: Simple Ways To Count Your Calories | Day Five: Weight-Loss

calories' worth of after-dinner treats. These might range from 60 calories in an apple, to 100-150 calories in a pot of fat-free yoghurt or rice pudding, or 170 calories in a bottled beer.Say 'yes' to hot chocolate: Look at the benefits. First, it

Every day this week, we're looking a short number of ways to get back to your ideal weight. We're covering simple changes to your running; everyday exercise tweaks; and loads of realistic eating rules that you can live by. Simple Ways To Count Your

already have the weapons you need to win the battle of the bulge. To ensure ultimate victory, you can see all 29 here. Otherwise, enjoy these 10 as a preview - and if you want to subscribe, you can save save 30% right here.Run Off The PoundsAdd 15 minutes

in Days 2-5 are for Runner's World magazine subscribers only. (The good news is that you can get instant access to the articles, 12 issues delivered to your door, AND 30% off here). To begin with, here's how to make the most of running for weight loss:Running