[Harvey Specter]

Taken from a running website;

For example consider a person who needs to lose 50 pounds and starts running
three miles per day at a pace of five miles per hour. This person may quickly
lose ten pounds with this type of exercise regimen but may find after a few
weeks the weight loss slows down and they may even reach a point where the
weight loss plateaus. One way to avoid this problem is to vary the distance,
length or intensity of the running. This may be accomplished by increasing the
running from three miles to four miles, running for a longer amount of time each
day or running at a faster pace. Making one of these changes, or ideally
incorporating all three changes into the routine, can help to keep the muscles
challenged. As a result the body will not become more efficient and begin
burning fewer calories to complete the daily running.

In addition to continually challenging themselves, those who wish to lose weight
by running should also consider making changes to their diet in addition to
running regularly. This is important because a weight loss regimen which
incorporates both dietary changes as well as increased activity levels is much
more likely to be successful than attempting to lose weight by only cutting
calories or only exercising more. A runner should consider consuming a diet
which is approximately 40% carbohydrates, 30% protein and 30% fat. In addition
to following this combination, the runner should also ensure the carbohydrates
are coming primarily from whole grains, the proteins are consumed from lean
protein sources and the fats include mostly unsaturated fats. This type of diet
might seem harmful to the waistline to those who have come to believe low
carbohydrate diets are the most effective for weight loss. However, runners do
not do well with these types of diets because running is such an intensive
activity which requires a great deal of energy. If the individual does not feed
the body a carbohydrate rich diet, sticking to a running program can be very
difficult because the person will lack the energy necessary to run on a regular
basis.