Losing weight is the number one New Year's goal and the one most people fail. I learned this the hard way when I started running marathons. When I continued to gain weight while adding miles to my daily runs, I discovered it was due to the inflammation my long durations of cardiovascular activity was causing in my body. The same is true for all of the people you see at the gym on the elliptical machine for upwards of an hour —they're giving themselves gold stars when they are actually doing more harm than good.
The experts I spoke to all emphasized that science has now shown us, pretty much unequivocally, that all diets — low fat, low carb, Weight Watchers, Atkins, etc. — have the same modest results in the long run, no matter their macronutrient composition.
While it's important to lose weight gradually, you can progress your running until you're doing as much as you can with the time, energy and motivation you have. If you are highly motivated, consider a long-term goal of building up to 60 minutes of running per day, 6 days a week. For example, a 150-pound person who runs 10-minute miles will burn more than 4,000 calories per week on this schedule.
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