) after exercise speeds glycogen recovery compared with carbs alone. A milkshake or yoghurt would therefore be better post-workout choices than a pasta feast.Change your ways Aim to consume 1.2-1.4g protein per kilogram of body weight (84-98g if you
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)
, toast and maybe a few well-earned biscuits. Oops, you've just eaten 1,200 calories - a few hundred more than you burned on the run.To limit overcompensation - that is, eating above and beyond what you need for recovery and thereby erasing the calorie
and fibre, plus a higher satiety level than other foods to stop you grazing.12 Drink grapefruit juice for breakfast and you'll lose four and a half pounds in 12 weeks thanks to its insulin-lowering enzymes.13 Add lentils to each meal and you'll lose over 15
what colour liquid emerges. If the juice is nearly yellow, with no trace of red, it’s safe. If not, send it back.Freeze Some Melon BallsSubstitute frozen melon balls for ice cubes in fruit drinks; 110g of honeydew melon has 230mg of potassium and 20g
work properly."Take away tip Aim to drink at least two litres of water every day, and when you're exercising drink an extra 500ml per hour of exercise to stay well hydrated.Food Doctor Everyday Diet (Dorling Kindersley, £12.99) What's on the menu
Snacking is a national epidemic. Research published in June 2010 suggested that nine out of 10 British adults snack between meals and half do so daily. Curbing your snacking - or at least finding healthy alternatives - is crucial to weight-loss
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
-out with a friend who is also trying to lose weight. Youll motivate each other. A 30-min pm/45-min am run will burn more than 1,000 calories in total for a 12-stone man and many of those will be fat calories.Pump up the Weight LossBy adding a once
