To lose weight, you have to consume Fewer calories than you burn. But be careful, too much of a deficit can impact your performance.

• Mistake to avoid: reducing calories too drastically.
• Consequence: fatigue, reduced motivation and muscle wasting.
• Solution: aim for a moderate deficit of 200 to 500 kcal per day, which allows for a gradual and lasting loss.

The objective is to eat enough to fuel your workouts, while controlling your intake to promote fat loss.

A good distribution of macronutrients is essential for losing weight without impacting stamina and recovery.

• Carbohydrates (wholewheat pasta, brown rice, sweet potatoes, oatmeal) must remain present to provide energy. Reduces refined sugars but preserves complex carbohydrates.
• Proteins (chicken, fish, eggs, tofu, lentils) are essential for maintaining muscle mass and optimizing recovery.
• Good fats (avocado, almonds, olive oil, chia seeds) help regulate appetite and provide essential fatty acids.

A balanced diet in carbohydrates (50%), proteins (25-30%) and fats (20-25%) promotes weight loss without loss of performance.

Hydration and snack management play a key role in appetite regulation and performance.

• Drink at least 2 liters of water per day to avoid food cravings and optimize your recovery.
• Choose healthy snacks before and after exercise: a banana with almonds, a yogurt with granola, or a protein smoothie.
• Don't skip meals, as this can slow down your metabolism and cause uncontrollable food cravings.

Manger In full consciousness and listening to your feelings of hunger allows you to adopt a caloric deficit without frustration or excess.

Losing weight while running requires a smart nutrition strategy : a moderate deficit, a good balance of macronutrients and optimal hydration.

With these best practices, you will be able to improve your figure without compromising your running performance!

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