Shed More with These Tips

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Running is perhaps one of the most efficient methods to lose weight, but that doesn't mean it's a magic bullet. In fact, you may gain a few pounds early on as you lose fat but add muscle, which is denser and heavier than fat. But if you're steady with your running and stick to a healthy diet, you'll literally run off some excess pounds. Here are some of the most successful strategies for runners who want to lose weight.

Spread out your calories.
It's better to eat several small meals and snacks throughout the day than to eat a huge breakfast, lunch, and dinner. You'll reduce your temptation to binge and you'll also gain more flexibility in scheduling your runs because you won't have to wait until you digest big meals.

Fill your plate with non-starchy veggies.
Aim to have some vegetables – tomatoes, carrots, zucchini, spinach and other greens, for example – with every meal. They're full of fiber, so you'll feel satisfied and less tempted to overeat or reach for a calorie-laden dessert.

Track your foods.
Write down everything you eat and drink for at least a few days. You may be shocked at how many calories you're taking in, but it will help you identify areas for improvement. You can track your foods in your training journal, so you can also see what kind of effect certain foods have on your performance.

Watch how you eat.
Try eating more slowly and stop eating when you feel comfortable, not stuffed. You'll be surprised at how much more you enjoy your food!