I know I may have busted your bubble when I told you that one mile doesn't equal 100 calories. The truth is, the faster you move, the more calories you burn. For a woman, walking a mile in 19 minutes burns 43 calories, and jogging one mile in 9:30 minutes burns 91 calories. So if you're looking to lose weight, increasing your pace — even just a small amount — will help to burn some extra calories.
Whether you enjoy walking, jogging, biking, or using a cardio machine, pick up your speed slightly. That means if you usually walk 3 mph (20-minute miles), increase your speed to 3.5 (17:08 minute-miles). Or if you're jogging at 6 mph (10-minute miles), increase .1 or .2 mph, and you'll have covered more distance and burned more calories by the end of your workout. Making these small increases won't seem like huge difference to your body, but it's a great way to gradually increase your speed and burn more calories per workout.
Fit's Tips: If you're not sure how fast you're moving because you don't use a cardio machine, you can purchase the Nike+ iPod Sports Kit. You wear it while walking or running, and with one touch of a button, it'll tell you how fast you're moving. If you're a biker, they make bike computers that will tell you the same kind of info.