Losing weight is a matter of physics--you must consume fewer calories than you exert. You can do this by eating less or by exercising more, or a combination of both. You can increase the number of calories your body uses by introducing a running regimen into your exercise plan.
Instructions
1. Talk to your doctor before you begin any weight loss program. She can help you select a reasonable weight goal and can provide you with reasonable meal plans or a referral to a nutritionist.
2. Maintain a healthy diet throughout your running program. You should eat the recommended daily allowance of protein, carbohydrates and fats plus all the vitamins and minerals your body needs to perform at its best. See the food pyramid at the MyPyramid.gov website.
3. Start to lose weight by increasing your activity level through running. Exercise of any kind consumes calories and raises your body's metabolic rate to help your body use calories in a more efficient way.
4. Rebalance your diet by looking at what combination of foods you are eating. As a runner, carbohydrates provide you with quick-burning fuel, while proteins and fats are slow-burning. Balance out the way these foods provide you with energy by eating carbohydrates in combination with small amounts of protein and fat, such as apple served with a small helping of peanut (or other nut) butter.
5. Stay hydrated. Drinking plenty of water is a credo among runners, but it is even more important for those who are trying to lose weight. Not only will drinking water prevent dehydration and heat exhaustion, but it may also keep your appetite at bay and help you to eat less.
6. Use a heart monitor to keep track of your heart rate. Though running long distances is the best way to burn fat and lose weight, you should also try to keep your heart rate in the aerobic zone, where fat and not muscle is being burned to produce energy.
7. Be realistic and play it safe. You should not try to lose more than 1 percent of your body weight each week. By taking it slow, you increase your likelihood of maintaining your weight loss for a longer period of time.
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