The Only Diet is simple:

LF + ME = LW

(less food + more exercise = less weight

Interesting. I run every other day 10-15 km. I drink about 1/2 litre no sooner than 1/2 hour before running, then don't drink at all until I'm done. Then I have 2-3 glasses over an hour. When I first started running, I would wake up the next morning with a headache. Someone suggested I may be dehydrated. I realized that I didn't really have to go to the washroom when I woke up, so that made sense. I increased my water intake after my run, and found the headaches to stop.

Now I make sure that I drink enough after to require going to the washroom the next morning!

I'm so happy to see this great column back and in a blog format! I have lost about 25 pounds since I started running over a year and a half ago. It's like what Peter said - if you really want to lose weight you've got to work at it. Running is hard work but it's also produces incredible feelings in addition to those changes in your body. It changes your body and changes your mind - in profound ways. Talk to runners who've lost weight and stuck with their running. They're different people. They have a different view of themselves, their potential, their self esteem.

But getting the runners body also involves a lot of changes in diet, too. One word of caution to those who are looking to running for weight loss: don't try and diet while you're training. You won't have the energy to train and you'll fail at both things. The key is to change your eating habits - what and when you eat (not simply reducing your calories or eating small portions).

And the weight loss won't happen overnight. It won't occur unless you're either, A) running for more than 30 minutes (that's the time it takes to get through food energy and into your body's fat stores); B) Adjusting your carb, protein and fibre intake according to your excercise level/running schedule. The beauty is that you can have all those carbs you love (in moderation) if you have them at the right time (i.e., before a big run and a small amount after). I've also shifted from high fat sources of carb to more healthy carbs. For example, Quinoa (you can buy at the bulk or healthfood store; it's not a grain but looks like one - I read about it in a running mag) instead of potatoes.

I like what Peter says about hydration. If you plan to take up running, go buy yourself a water bottle today and take it to work. You'll be less inclined to stop into a variety store when you're thirsty and buy that can of pop, sugary juice or those heart-attack-in-a-bottle energy drinks.

I've always suspected dehydration is an issue outside of exercise as well. Some years ago I discovered that I don't really get going in the morning until I drink at least half a liter or more of something. I can't drink that much coffee, but water seems to wake me up better. My metabolism is on the fast side, so I dehydrate during the hours I sleep.

Forget the scales before or after exercising. I am in great shape but would appear slightly overweight using bmi or body fat measurements. I swim as my major form of fitness as well as walk and do strength training. Swimmers generally have a higher proportion of body fat than other athletes and walking does not burn that off.

If you can walk to work, why not do it? Save money, help the environment, and avoid traffic! I wonder why more people don't do it?

I do find that if you walk a lot, or take on more exercise, you tend to want to eat more. Finding what to eat that fills you up is difficult. Drinking water might help, as sometimes thirst is mistaken for hunger. Eating healthy is harder for me than exercising. I get so many conflicting reports on what is healthy and what is not? The only thing I know is that you have to eat a variety of foods to stay healthy.

I ride a roadbike 3-4 days a week for 90 minutes. During the hot spell I consumed 2 litres in the hour before, 1.5 during and 1 more after, (and a beer!)34-36 Celsius. Morning weight remains constant.

4 and a half litres adds up to about 10 pounds!

Guess I was doing alright by intuition. Never thirst and rarely peed!

LAR

Weight loss programs, fad and nouveau diets always make me laugh. Truth be told, the one and only sure way to lose weight and increase your fitness level is to decrease calorie intake and increase physical activity. Of course, caloric intake should consist of something besides Doritos and physical activity something besides gardening but seriously, read a book or two. This isn't rocket science here.

If weight loss and fitness gain are real goals then the path toward them should be obvious for anyone with half a brain.