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A Running Holidays guide to healthy eating

Nutrition and the energy-balanced diet

Men and very active women may need up to 2,500 calories a day. Inactive women and inactive men need only about 2,000 calories daily. Read more about nutrition to find out what to eat and how much.

There are two ways to lose weight - eat less or exercise. However a combination of both is recommended.

Weight loss Holidays with Yoga, click here

Before starting any exercise programme, see your doctor if you have not done exercise for some time. We have included an exercise plan for beginners here...

Exercise to lose weight  Exercise to lose weight

Build up to at least 30 minutes of exercise, walking most days of the week first, then continue building up.

The idea is to use up more calories than you eat.

You need to use up the day's calories and some of the calories stored in your body fat.

Eat Less Fat and Sugar

This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calorie allocation - and these foods may not provide the other nutrients you need. Do not try diets which claim you will lose pounds of weight in one week.

Any plan must include a healthy diet and exercise. It is not how much you eat but what you eat. If your aim is to eat about 2,000 calories per day, you cannot eat chocolate. One bar of chocolate could contain 500 calories. So you must cut down on sugar and fat.

Make sure your other foods that day are low in fat and calories.

Eat a Wide Variety Of Foods

Variety in your diet helps you get all the vitamins and other nutrients you need.

Do not try a fruit diet, a carbohydrate diet, or indeed any diet which restricts or limits certain types of food. A healthy diet should be enjoyable, nutritional and varied, thus all foods should be taken in moderation. You may lose weight quickly, but a diet based on fruit alone will not give you the balanced dietary requirements your body needs. You will start to feel tired all the time. So, eat a variety of foods - read more about nutrition...

Fad diets are not good because they often call for too much or too little of one type of food. As a result, you may not get important nutrients you need daily.

Losing weight and keeping it off is about changing the way you live. A diet is one way of losing weight, but you have to keep it off. A straight diet will not work. A planned life style change which includes the way you eat (diet is not the right word, as it suggests you are starving your body) and exercise will work.

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