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And to keep off those lost pounds, continue running, suggests Paul Williams, a staff scientist at Lawrence Berkeley National Laboratory in California, who compared weight loss and weight control in thousands of runners and walkers over six years.
The same amount of exercise in adults with a body mass index over 28 (deemed overweight) resulted in 90 percent greater weight loss for runners compared to walkers, he found. More than one-third of adults in the United States are obese, putting them at risk of serious health risks such as diabetes and heart disease. It’s also been shown that vigorous exercisers who overeat are good at compensating later, he said. Sudbury YMCA wellness coach and trainer Brian Woods says if you want to lose weight, don't step on the scale more than once a week. If weight loss is your aim, it is hard to resist the temptation to step on the scale every day to see how you are doing.
If you really want to keep track, don't step on the scales more than once every week or two weeks. Following that basic routine is how you can get a good accurate weight reading, he said. When what people really want is to change their body composition or shape, focusing on the scale is the last thing they should do, Woods said. People who are losing weight and gaining muscle will be able to tell by the way their clothes fit.

Sudbury YMCA aquafit instructor Beverly Mann advocates for ditching the scale all together if you want to lose weight.
A new study by The American Journal of Clinical Nutrition says that if you’re trying to lose weight, you should definitely add beans to the menu. Apparently, simply adding a serving of beans to your daily diet can help you lose  weight – even if you do nothing else to alter your diet. They found that the participants who had eaten their daily serving of beans felt 31% fuller, leading them to eat less food overall.
Those who ate 130g of pulses each day ended up losing an average of three-quarters of a pound over six weeks.
So beans, lentils, and peas help you feel fuller and lose weight – even if you don’t change any other part of your diet. They also supplied their waist size and information on their workouts, including miles run or walked, the frequency, pace, and any other exercise they did. Gym rats, on the other hand, are less accurate about reporting their exercise time, he said.
Tim Church, director of preventive medicine research at Pennington Biomedical Research Center, Baton Rouge, who was not involved in the study. By submitting your comments, you acknowledge that CBC has the right to reproduce, broadcast and publicize those comments or any part thereof in any manner whatsoever.

The participants had a single serving of pulses – meaning dried seeds of legumes, such as beans, chickpeas, lentils, and peas – added to their diet, and didn’t make efforts to restrict or reduce their other food intake. Building muscle in your body can actually help burn more calories throughout the day, too, which is certainly reason enough to curl some dumbbells. But the big takeaway?
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Stanforth mentions that exercising burns far fewer calories than most people think (and takes a lot more time, as well).
The next time your belly is rumbling, grab a banana instead of that bag of chips. [via AOL]What do you think? So, if we're ingesting fewer calories, our bodies are more apt to burn them off efficiently.
To put it all in perspective, Stanforth explains:"You'd have to walk 35 miles to burn 3,500 calories.

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