Running for weight loss: 7 strategies to keep off the extra pounds

Many people start up a running program with the goal of weight loss, but exercise alone isn’t enough to drop the pounds – you also need to watch what you eat and drink. Cara Kasdorf, a registered dietitian and sports nutritionist in Cambridge, Ont., offers these seven fat-fighting tips for runners.

1. Don’t overdo it on the “energy” products. If you’re running shorter distances at lower intensities, you probably don’t need energy bars, gels or sports drinks, and can set you back as many as you burn on a 5K run, “You don’t want to overcompensate for the work you’ve done,” Kasdorf says. “This is one of the biggest mistakes people make.”

2. Go high on the fibre. High-fibre foods tend to be lower in calories and make you feel fuller for longer. Keep your fridge stocked with fresh veggies you can grab on the go. Carrot sticks and hummus make a nutritious and filling snack. Beans, lentils, brown rice, oranges and pears are all high in fibre and easy to work into meals and snacks.

3. Watch your portion sizes. How much is almost as important as what you’re eating. A portion of protein such as tofu or chicken should be no bigger than a deck of cards and a serving of pasta should be about the size of a tennis ball.

4. Beware of “reward” snacks. A long, hard run – no matter how gruelling – doesn’t give you a free food pass. Instead of satisfying your post-run hunger with a bag of cookies and tub of ice cream, try a small cup of chocolate milk. It’s a nutritious treat that will also satisfy your sweet tooth. “It contains just the right balance of protein and sugar – it’s perfect for runners,” Kasdorf says.

5. Don’t skip breakfast. Missing your morning meal makes you hungrier throughout the day and more susceptible to high-calorie temptations. If you’re in a rush, grab a piece of fruit and cup of low-fat yogurt to go.

6. Avoid weekend cheat days. Researchers at the Washington School of Medicine in St. Louis found that most dieters lost weight on weekdays, but not weekends. A Saturday night of binging on burgers and beer won’t help your waistline, even if you’ve been good all week. Keep your indulgences to a minimum, Kasdorf says.

7. Consume your calories earlier. Try to re-fuel every few hours to keep your energy up and your blood sugar steady. Aim to consume about 70 per cent of your calories before dinner. “If you’re still hungry in the evening, you’re probably not eating enough earlier in the day and should add a little more to one of your meals or snacks,” she says.