If you're running to lose weight, The Running Bug's Weight Loss Guide is just what you need to set and achieve your goals whilst enjoying running. The tips this week focus on your nutrition and advice on how to deal with the hunger cravings.  

If you missed last week, it's not too late to join in so check out the Running for Weight Loss Guide – Week 1.

1. Plan your meals for the week ahead
Planning what you’re going to eat in advance will help you to make sure you have everything in the house for the meals you want to eat and will make you less likely to snack (or feast!) on the wrong foods. You’ll also find it easier to plan a health balance of different foods.

Decide to follow the Running Bug 7 Day Diet Plan and the planning will already be done for you!

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.

Read our article on Hydration Guidelines for Runners.


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!

We runners do like to drink; here are 7 Reasons Why Running and Alcohol Don’t Mix.

5. Snack on Hot Drinks

Next time you think of reaching for an unhealthy snack, have a hot drink like tea or coffee (preferably black, or with skimmed milk) or, even better, herbal tea. Hot drinks can often dissolve the hunger sensation and usually help calm us down, which could help you avoid comfort eating.

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

More from The Running Bug
Calculate Your Calorie Needs		Running for Weight Loss Guide - Week 1		Food, Nutrition & Weight Loss		Top 3 Ways to Boost Weight Loss
If you want to know how many calories you should be consuming in a day then follow this calorie counting guide.		To help you achieve your weight loss goals, the Running Bug we’ll be guiding you through the weight loss essentials.		Running to lose weight? Get your diet right to shed pounds and enjoy running.		Running is a great way to lose weight and the lighter you are the more efficient runner you become.