OptionsKeep moving: Studies have shown that small extra movements can burn an additional 200 calories a day. That's 20 pounds a year. You burn additional calories with any sort of movement, even fidgeting. So park your car further from the shops, take

-calorie choices. 170g of lean protein (such as skinless chicken) will give you about 380 fewer calories than 170g of high-fat protein (such as steak). And most people who eat steak consume a lot more than 170g.Day One: Running Off The Pounds | Day Two: Best

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. Best Eating Routines

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

at least 10,000 steps (roughly five miles) in the course of every day. 6. Dare to be differentVary your running so that you feel excited about each session. Change your regular route, try a park in another town, go to a track, explore a new trail, run

energised. ‘Informal exercise’ – raking leaves, walking at every opportunity and taking the stairs instead of the lift – will also help. Personal trainer Luke Cunliffe advises his clients to take at least 10,000 steps (roughly five miles) in the course