Even though the distance is the same, you will actually burn more calories while running as this exercise is much more intense than walking. Intensity means a higher exercise heart rate, greater muscular movement, and more energy to move your body faster. Also, consider that both feet will be off the ground simultaneously when running in order to maintain a long stride length whereas walking entails one foot on the ground at any one time. The difference in calories between running versus walking the same distance depends on many factors (e.g., body weight, speed, etc.), but the amount could be about 30 or more calories per mile.
Bottom line: Running burns more calories in less time but walking is less traumatic on the joints. Therefore, if you prefer to walk rather than run be sure to walk longer distances or at a faster pace in order to burn higher calories comparable to running.
Simple: cut back on added sugar intake found in sodas and processed food (e.g., packaged foods) in your diet. These foods contain sucrose and high fructose corn syrup (HFCS) which may lower "good" cholesterol (HDL) and raise triglyceride levels--both are risk factors for heart disease. Interesting how the trend for increased heart disease today seems to mirror the trend in rising sugar consumption. To wit: in the late 1970s, sugar consumption was 11% of an adult's caloric intake; whereas today the figure is 16%!
Your body is constantly regulated by its hormone levels which in turn are governed primarily by bodyfat. Generally, the more bodyfat you have on your body the lower your testosterone levels. In turn, as testosterone levels decrease bodyfat tends to increase. Yes, it's a vicious cycle but one that can be broken by choosing healthier foods to eat, hydrating yourself often, and exercising regularly.
Your nutrition needs to be disciplined and consist of less sugary, processed foods (i.e., canned foods). Since your body has its own metabolic thermostat and "knows" how much energy it needs to be comfortable, tracking your caloric intake is not necessary. You should instinctively know whenever you've had enough to eat. Make an effort to eat at least six small meals daily and spread them out over the course of your day (i.e., every 2-3 hours). A simple rule to remember regarding your fluid intake (mostly water) is to take your bodyweight in pounds and multiply it by 0.5 to get the recommended fluid intake in ounces. Drinking adequate water is crucial as this aids in detoxifying your body and helps to speed up your metabolism. Adequate hydration also helps to reduce your fat percentage in your body, aids digestion, and enhances the absorption of vitamins and minerals. Also, eat more fiber (i.e., fruits and vegetables) as most Americans are deficient in their fiber intake. By increasing your fiber intake you will reduce your blood cholesterol, blood sugar and blood pressure levels. In addition, there are anti-inflammatory properties attributed to fiber intake which may reduce your risk of heart disease, cancer and stroke. The recommendation is to eat at least 14g of fiber per every 1000 kcals consumed.
Exercise should consist of both weight training and cardio. Go with the particular exercises you enjoy (e.g., squats, deadlifts, stairstepper, etc.) in order to encourage compliance. Remember, exercise should become your way of life and your lifestyle choice rather than a chore to accomplish. If you don't find hitting the treadmill or exercise bike all that appealing or boring, consider joining an exercise class. There are dance classes, bootcamp classes, swimming, yoga, Zumba, etc. which can be quite fun! The point is to get your body moving and keep it moving daily. To keep you motivated, have a full-length mirror available to assess your progress in whittling down your waist. Measure your waist monthly to assess your progress. Seeing the number decrease provides its own motivating impact.
A recent study published in the Journal of American Dietetic Association has indicated that the quicker you eat, the faster you'll gain body weight and more likely become overweight or obese! Not good news for many Americans who tend to eat quickly when they're on the road in their cars. The researchers in the study utilized Body Mass Index (BMI), the ratio of weight to height, as the measurement. This may be another reason why within the next 15 years one out of two Americans will be classified as being obese, having a BMI over 30 kg/m2.
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