11 Science-Backed Tips on Running for Weight Loss That Actually Work

4. Manage Nutrition: Protein, Timing, and Practical Meals

Running burns calories, but diet still controls the energy balance that drives weight loss. Prioritize protein to protect muscle and reduce cravings. Evidence shows higher-protein diets increase satiety and support muscle recovery. Practical swaps work well: instead of a heavy paratha for breakfast after a run, choose daliya or a bowl of sprouts with curd, or an idli with a boiled egg if you prefer South Indian options. Time carbs around your runs for performance: a small banana or a slice of wholegrain bread before a hard session fuels effort, while a protein-rich snack after helps repair muscle. Track portions rather than eliminate foods—moderation beats drastic restriction. Also mind liquid calories from sugary drinks and sweet chai additions. If you’re aiming for gradual, steady loss, a daily deficit of 300–500 calories with preserved protein intake is a sustainable plan. When in doubt, consult a registered dietitian for a plan that fits your tastes, daily tiffin routine, and running schedule.