Running is a great tool for losing weight.   As one of the best forms of aerobic exercise, it can fire up weight loss or maintenance efforts.  But you can’t expect to lose it or even stay thing just by running.  If you’re in it for what you can get off your hips (or thighs, waist, or anyplace else) you’re going to need to follow healthy eating and lifestyle habits, too. 

If you want to drop the weight, you’ve got to watch your portion size.   You’ve got to push away from the table before you get too full.  (Who likes that uncomfortable feeling of being overstuffed?)  Runners who want to stay thin watch their portion sizes.  They often take a doggie bag home when dining out, because typical restaurant portions are usually oversized these days.  Those runners make sure they eat slowly and pay attention to when they start to feel full.

Runners Tips for Getting and Staying Skinny:

Get familiar with standard portion sizes. They may actually be smaller than you think. For example, three ounces of meat is about the size of the palm (just the palm, not the fingers) of your hand.   And a standard portion of pasta or rice is about the size of a tennis ball.

Pay attention to what you’re eating.   Eat slowly and without distraction.  You’re much more likely to overeat if you’re sitting in front of a tv or computer.  Chew slowly, pay attention to what you’re eating.  You’ll enjoy it more and eat less.  

Use smaller plates.   Put smaller amounts of food on smaller plates.   If you put more food on the plate, you’ll eat it because it’s there. 

Start with a few bites of protein.  It takes a few minutes for the information about what you’re eating to reach your brain.  Protein gives a sensation of being satisfied, so a few bites of that first, then eat your veggies and fruits.  They’re lower in calories and often, higher in fiber and bulk to fill you up.  You’ll be less tempted to overeat if you feel full.   

You can lose weight and stay thin with running and by guiding your eating to lesser portions.