If you're running to lose weight, The Running Bug's January Weight Loss Challenge is just what you need to set and achieve your goals whilst enjoying running. Here are our five challenges for this week. If you missed last week, it's not too late to join in so check out the Running for Weight Loss Challenge Week 1.

Have you joined our Running for Weight Loss Group yet?

1. Start a Weight Chart
You may not enjoy seeing the figures written down much right now, but it'll help your chances of succeeding in your weight loss challenge if, after every time you step on the scales, you write down weight. Your chart doesn’t have to be anything fancy, just a table with a column for the date and another for your weight. We recommend you weigh yourself once per week. But if you want to do it more often, that’s OK, so long as you understand that your weight will fluctuate daily and you shouldn’t worry about small differences between one day and the next. It’s the overall trend that shows how well you're doing. Seeing your weight written down will help keep you focussed on your goal. Plus you’ll be able to gauge your progress and either be encouraged to continue your success, or alerted to the fact that you need to make changes to your plan.


2. Eat at Least Five a Day
There are too many good reasons to eat lots of fruit and vegetables to list here, but the headline is that, put simply, they keep you healthy by supplying your body with the nutrients it needs. Veggies and fruits should be among any dieter’s best friends, they’re generally low in fat and calories, high in fibre, and taste great. The department of health recommends a minimum of five portions per day. But keep in mind that five is a minimum, replace as many of your old, unhealthy food choices with fruits and vegetables as you can.


3. Drink Eight Glasses of Water a Day
It’s always important to keep your body hydrated, but when you’re dieting it is even more beneficial. Not only will water help keep your skin, muscles, digestive system and even your brain in good condition, it can also stop you craving foods between meals. People can often mistake the feeling of dehydration for hunger, so keeping your fluids topped up could help stop you reaching for unplanned snacks. Next time you find yourself feeling hungry between meals have a big glass of water and see if the craving subsides. Tea, coffee, fizzy drinks, fruit juices, squash and other drinks all help keep you hydrated, but plain, simple water is what your body likes best. Remember that you’ll need to increase the amount of fluid you take in if you’re exercising hard.


4. Bin the Booze
We’re not saying you have to give up alcohol forever but, if only for this week, give your liver a break. When you’re on a mission to lose weight, boozey drinks are not going to do you many favours, they’re packed with calories and, as most of us know, we’re usually a lot more prone to snacking and overeating after a tipple or two. Did you know that a glass of wine has about the same number of calories as a piece of cake? Or that that pint of beer contains the equivalent calories of a doughnut? Think about that next time you approach the drinks cupboard!


5. Add a Little Extra Exercise
Most Running Bug members are regular exercisers anyway and we don’t want anyone to overdo it, but could you work in just a little bit more to up your calorie burn this week? Adding just a few yards onto your run maybe? An extra few minutes on the exercise bike? Or perhaps walking another circuit of the park when walking the dog? Look for ways to add just a little extra to your exercise this week and feel good about yourself for doing it.

What next?

If you're struggling with what to eat during your diet, follow The Running Bug 7 Day Diet plan.


How are you getting on with your challenges this week? Let us know via the comments below.