Running a lot can make you fit, but you need a specific strategy if you want to actually lose fat.

Struggling with your weight loss goals? You are not alone. The blunt truth is that though daily exercise like running will improve your cardiovascular health, lift your mood, and boost your fitness, you can easily log miles for an hour a day and not lose a pound. Much to your dismay, you might even gain a few. If you’re left wondering, Why can’t I lose weight, we’ve got some answers for you. 

“Just adding exercise does not equal automatic weight loss,” explains Leslie Bonci, R.D., sports nutritionist at Pittsburgh-based Active Eating Advice and co-author of Bike Your Butt Off. “You need to be sure you’re not unconsciously eating more, not overcompensating with treats and sweets, and that you’re exercising in a way that encourages fat loss and builds lean muscle tissue.”

Don’t get discouraged (or hang up your shoes!). It’s not as complicated as it sounds. With the right adjustments to your riding (and fueling) routine, you can shed unwanted weight. Here’s what you need to know.

1. Remember: All Weight Is Not Created Equal 

First things first, the numbers on an average scale tell you one thing: your weight. They don’t tell you what that weight comprises. Though running won’t add as much muscle as strength training, if you’re running regularly enough to have noticed some gains, then you’ve put on some muscle. You only have to feel your muscles to know that muscle is firm, dense tissue (fat, by contrast, is softer and takes up more space). RELATED STORIESDoes Intermittent Fasting Work for Weight Loss?4 Small Changes Helped This Man Drop 100 Pounds

When you add lean muscle tissue, even if you’ve lost some fat, your clothes will fit better, but the numbers on the scale may barely budge—or even seemingly move in the “wrong” direction by showing weight gain. Those extra pounds are likely extra muscle. Your weight is also influenced by your hydration and glycogen storage, which changes daily, so you’ll naturally see your weight fluctuate day to day—even from morning to afternoon to night—so it’s important to keep those numbers in perspective, and not live and die by what the scale says.

2. Dial in Your Diet 

What you eat matters a lot. While a moderate hour-long run burns calories, if you follow it up with a couple of slices of pizza, your workout is effectively “erased” from a caloric standpoint. Although many factors, including your genes, determine how you will lose weight in response to exercise, a good rule of thumb to remember: Weight loss is about 75 percent what you eat and 25 percent how much you exercise. Just as you need to add structure to your exercise routine to see results, a little structure goes a long way in improving your eating—and weight loss—says Bonci.RELATED STORY6 Rules For a Healthy, Whole-Foods Eating Plan

“Stop grazing,” she says. “It only encourages overeating. Eat three meals that are satisfying enough that you can go four to five hours until you eat again. Portion your plate so you have half your calories from vegetables and fruits, a quarter from complex carbs, and a quarter from lean protein. Top with healthy fat like nuts, avocado, or olive oil.”

679-08920567 © Masterfile Royalty-Free Model Release: Yes Property Release: No Young woman running on path.

3. Huff and Puff Fat Away 

Fascinating fact: You excrete lost fat through your lungs. Sounds bizarre, but research shows that the process of losing fat involves metabolizing the triglycerides you have stored in your fat cells. Your body burns fat through oxidation (that’s why aerobic exercise is fat-burning). You exhale the waste product (carbon dioxide) as you breathe. Though that’s an extreme simplification of the process, it’s a good visual reminder that pushing the pace enough to be breathing hard will help you lose fat.

Workouts that include short, intense efforts (a.k.a., high-intensity interval training or HIIT) are scientifically-proven fat burners. In a well-cited, head-to-head comparison, researchers from University of Western Ontario found that cyclists performing four to six 30-second full throttle sprints three times a week burned more than twice as much body fat as cyclists who rode for 30 to 60 minutes at a moderate, aerobic intensity. To boost your fat burn, add HIIT training to your rides twice a week. 

4. Time Your Food to Tame Your Appetite 

This is a big one. Athletes trying to lose weight will often not eat before or after a workout because they want to burn fat and lose weight, according to Bonci. “Problem is that nearly always leads to overeating at some point later in the day,” she says. Instead, time your normal meals to fuel your run. For instance, if you’re running midday, split your lunch in half. Have half your sandwich a half an hour before you go out and eat the rest when you’re done. You can do the same with breakfast. If you’re going longer and/or harder, take food with you. Have a small recovery snack like a glass of chocolate milk and a few almonds when you’re done to refuel and replenish, then eat as usual for the rest of the day.

[Build a killer midsection in the kitchen for effortless miles on the road with Eat for Abs!]

5. Muscle Up Your Metabolism 

Running builds some muscle (see: calves and quads), but it’s not enough to offset the general muscle loss that happens over time. Losing muscle hurts your metabolism—and makes it difficult to lose or even maintain body weight—and also limits the amount of power you can put out (to burn even more calories and fat). The solution is strength training. Lift weights two to three days a week to build lean muscle tissue, which will not only make you faster and stronger on the roads, but also is more metabolically active so you will use more energy all day long. 

6. Keep Your Body Guessing 

Your body adapts to what you ask it to do—that’s training. If you always do the same thing, it will adapt and your progress will pretty much stall out where you are. Change it up to keep making progress and lose unwanted weight. Look at your weekly runs and plan for each one to be a bit different from the rest. Go long one day; hit the hillsanother; include steady efforts during which you’re working for 15 to 20 minutes at “race pace” (or right where you can just speak a few words at a time) in another. This strategy trains all your energy systems, so your body has to keep adapting and you avoid plateaus.

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