Vincent Pirou’s trench answer, sports coach.
Accessible, free, universal and simple to integrate into daily life, walking seems to be an ideal solution to refine. But can it really make you lose weight? “In terms of caloric expenditure, an average person burns about 150 to 200 calories during a fast walk of 30 minutes depending on their weight, speed and topography of the terrain. This energy expenditure may seem modest, but it becomes significant when practiced regularly, especially if it is associated with a balanced diet “immediately pose Vincent Pirou.
In general, it is essential to keep in mind that weight loss is based on a fundamental principle: calorie deficit. This means that the calories spent should be higher than the calories consumed. Walking 30 minutes a day can participate in this deficit, but in certain conditions:
► The intensity of the walking: “Walking slowly will not request the body as much as walking quickly. By increasing the rate (between 5 and 6 km/h), the cardiovascular system is more stimulated and we burn more calories”notes the sports coach.
► Basic metabolism: “Each individual has a different metabolism, influenced by age, sex, body composition (vs fat muscles) and genetic predispositions. Thus, a person with high muscle mass will burn more calories, even at rest”he continues.
► Food: Walking 30 minutes a day without adjusting your diet will not cause weight loss. “For example, burning 200 calories thanks to a 30 -minute walk can be canceled by the consumption of a snack rich in sugars or fats”illustrates our expert.
In short, walking 30 minutes a day does not guarantee significant weight loss, but this can play a key role in a global strategy combining a healthy diet and other forms of physical activity. To maximize the calories spent during walking, Vincent Pirou advises gradually increasing duration and intensity (switch to 45 minutes or integrate climbs to boost calorie expenditure, perform muscle exercises in parallel), adopt a balanced diet By reducing its consumption of refined sugars and favoring foods rich in fiber and protein.
Thanks to Vincent Pirou, sports coach in Paris.
