, depending on the intensity of your run. So, although intense exercise doesn't burn a lot of fat at the time, you will burn more in the long term. Plus you get the extra benefits that come with working your body harder."2. Weight WatchingMistake: Hopping

The start of a new year always heralds a rush of resolutions to lose weight and get fit. Make sticking to your goals easier with tips on getting started and staying motivated from five weight-loss runners who lost up to a whopping twenty stone

diet, so it's something I've kept up even after I've hit my target weight." 6. TELL THE TRUTH The first rule about weight loss is to be true to yourself. "If snack foods are your weakness, don't buy them – it really is that simple," says Lorna Gold, a

of your body weight during exercise through fluid loss may compromise performance. On the other hand, drinking too much may lead to the dangerous and potentially lethal condition of exercise-associated hyponatraemia (EAH).The Clinical Journal of Sports

has approached 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

and other processed foods. "The majority of supermarket foods are packaged junk," says sports nutritionist and exercise physiologist Tavis Piattoly.Some items also contain trans fats - the type you want to avoid. The sugar is also troublesome for weight loss

. Change your ways If you're stepping up your mileage, adjust your calorie intake. You will need to eat an extra 1,400kcal a week for every extra 10 miles each week to maintain your muscle glycogen stores and prevent a rise in cortisol. If weight loss

accordingly," she says.Gender, age, body weight, experience of training, intensity of training, and individual metabolism all affect your nutrition requirements. A sports nutritionist can give you specific advice tailored to your needs.Before a training

't automatically drop five pounds just because you run, says Clark. You also have to reduce your daily food intake. Each mile you run burns roughly 100 calories. Cut out a biscuit or two every day, and you can add another 100 calories to your weight-loss effort

be the first thing you notice. A loss of one to two per cent body weight (as water) can impair performance and decrease the intensity of, or shorten your training sessions. A moderate cycle of more than 90 minutes will use up your body's carbohydrate stores