An asset to burn calories and lose weight

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  • A bike is also a very good way to get your daily exercise done by taking it, for example, to work.
  • For children and teens, the National Healthy Nutrition Program (PNNS) recommends at least 60 minutes of walking a day.

In France, for adults, it is recommended to walk at least 30 minutes a day at least 5 times a week According to the National Healthy Nutrition Program (PNNS). It’s a good habit to be healthy, but also to lose weight…especially if you’re not used to walking a lot.

100 to 300 calories for an hour of walking

In fact, walking for an hour at a speed of 6 kilometers per hour, that is, brisk walking, for a person of about 70 kilograms consumes about 300 calories. For a gentle, mile-per-hour walk, the same adult is estimated to burn just over 100 calories. If you want to lose weight, you can make the calculations according to your needs.

Per day, the amount of calories an adult needs is between 2,400 and 2,600 calories for a man and 1,800 to 2,200 calories for a woman. If you want to lose weight, the daily calorie balance should be slightly negative, that is, the body expends more calories than is saved by eating.

To better measure your actual walking calorie expenditure, you can also use a pedometer which will count your number of steps, distance traveled and calories expended according to the model.

Start with 15-20 minutes

However, be careful not to walk too much at once. If you are not used to it, like all sports, you should start gradually. You can start with 15-20 minute sessions, not every other day, and increase as you progress. In fact, it should not be painful, otherwise it will be difficult to stick to it in the long run, or you will hurt yourself.

On the other hand, to take steps, everything is important. So feel free to adopt new daily habits: go to work on foot if possible or get off the station early if you use public transportation to walk a bit. Also climb stairs as quickly as possible, organize picnics with friends on the weekend or incorporate a small digestive walk into your lunch break.

Do more physical activity

Obviously, to lose weight, you should also eat a balanced diet in reasonable quantities. Ideally, regular physical activity is also recommended, in addition to walking. L ‘World Health Organization (The World Health Organization) recommends that adults between the ages of 18 and 64 do at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of continuous intensity exercise per week.