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Walk Faster. Stop. Start. And Burn More Calories

A simple change of pace during your daily walk can help boost your metabolism. In fact, it’s estimated that you’ll burn up to 20 percent more calories by varying your walking speed than you would if you move at a constant clip. Researchers at Ohio State University found that changing walking speed usually isn’t factored into estimates of the number of calories burned while exercising. They reported that up to 8 percent of the energy burned while walking is used when stopping and starting. They based their findings on measurements of the energy expended by volunteers altering their pace on a treadmill operating at a constant speed. The participants walked faster to move to the front of the treadmill or slowly to move to the back. If the treadmill speed itself is changed, you don’t get an accurate measure of energy used since the machine is doing some of the work, the researchers said. They also found that people walk slower when covering shorter distances and faster when they’ve got farther to go. And they advise that to burn more calories while walking “do weird things” - carry a backpack, walk with weights and stop, then start while you’re walking, or walk a curve rather than a straight line.

Trying to Cut Back on Salt and Calories? Here’s the Secret

You might want to reconsider the sandwiches in your life if your goal is to lower your sodium intake and cut calories. A new study from the U.S. Department of Agriculture found that on any given day, 49 percent of adults in the U.S. eat at least one sandwich and that sandwiches account for one fifth of total daily sodium intake. The sandwiches included classics like ham and cheese with mayo, burgers, franks, and just about any concoction you're likely to eat between two slices of bread or on a roll of any kind. The USDA researchers identified sandwiches as sources of too much salt and too many calories after analyzing data from a survey called "What We Eat in America, National Health and Nutrition Examination Survey 2009-2010." Participants in the survey reported on everything they ate and drank the previous day. The data showed that people who ate sandwiches took in significantly more calories - about an additional 300 - than those who didn't eat meals between bread. They also consumed about 600 mg more sodium daily than those who didn't eat sandwiches. Bottom line: for every 1,000-calorie sandwich you enjoy, you also get 1,700-1,800 mg of sodium.