Do I have to start running to continue to lose weight?

Well, estimate your mile pace. If you were jogging kinda slow, you mightve been around 10 min/mile....so prob around 4 miles in 40 minutes. Prob more/less depending on if you walked part of it or went faster.

go here and mark out your route: gmap pedometer It also has a function to show you hills/elevation changes.

I ran for many many years, but had to stop cause its just sooo hard on the body. My knees were just gettin worse and worse. I recommend cycling instead. Save up a lot and do some research. Get a decent entry-level road bike for about $700 or less and start cycling. Most likely there are cycling groups/clubs in your area (theyre everywhere), so see if you can get on some group rides. Theyll make you go farther while being able to draft them.

And that is very important.

See, to burn fat you dont need high intensity, short-lived workouts where your heartrate jumps up to like 160 or more for 20 minutes. You need looooong drawn out cardio with your heartrate around 120bpm. And its very easy to bike for hours. Especially once you get in shape for cycling.
Most beginner and average cyclists go for rides around 20-30 miles which is like 2 hours of cardio...and those 2 hours required like the same effort as your 40 minute run.

I used to commute to work on an old mountain bike that i had that i upgraded a bit with skinnier tires and better gearing. The ride was about 10-11 miles each way and i would time myself trying to go faster every day. By the end of summer (i started in may) my body fat was sooo low that i had veins in my quads.

As for diet...just try eating less bread and other simple carbohydrates. Get a chicken sandwich without the bun.etc. Eat more protein and veggies.

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