How to combine walking and diet?


Summer is coming, and with it a renewed need for body care!!! It's time to take charge of your diet and physical activity to achieve a nice body shape. Below are the four rules of thumb to keep fit during summer.

1 – Take the time to eat

The feeling of satiety appears late during a meal. It can take up to 20 minutes for the satisfaction signal sent by our brains to be received by our bodies. Therefore, taking 30 minutes to eat your meal slowly may prevent overeating. Many studies have shown that eating quickly increases the risk of obesity.

2 – Eat a balanced diet

It's a fact that a balanced diet has a positive influence on your health and fitness. But to do so, you need to know what to eat?

A balanced diet is built over several meals. Breakfast, lunch, snack and dinner give rhythm to your day and provide all the nutrients you need for proper body function:

  • Proteins (tip) should account for 11 to 15 % of your daily diet. They play many roles in the body, including muscle construction and repair, which is interesting after a session of fitness walking
  • Carbohydrates (tip) should account for 50 % of your daily intake. Their role is to provide energy to the body.
  • Lipids should account for 25 – 30% of your daily intake. Among other things, they provide energy, which can be used immediately or stored in fat cells.

3 – Set up a balanced day!

  • Starchy foods (pasta, rice, semolina, potatoes, bread...), must be part of every meal to provide energy.
  • Meat, fish, eggs: once or twice a day to provide protein.
  • Fruits and vegetables: 2 to 3 fruits every day and vegetables at every meal for vitamins, fibre and water intake.
  • Dairy products: 2 to 3 per day for protein and calcium intake.
  • Fats: They should be limited, but not excluded. They provide lipids and vitamins
  • Sugary products: They should be limited, but not excluded. They provide pleasure.
  • Water: Drink as much as you like.

And what about vitamins and minerals? Do not forget them. They do not provide energy but they play an essential role in proper body function. Our body cannot produce them, so they need to be supplied through diet. A balanced diet will cater for your needs in micronutrients.

3 - Sufficiently hydrate your body

Hydration is crucial to proper body balance. Water plays a crucial role in the functioning of our body cells, but it is also essential for regulating body temperature and eliminating waste produced during workouts. The body can lose 0.5 to 1 litre of water through sweat during exertion. It can reach up to 3 litres if you walk in hot weather. Hence the importance of compensating for this water loss in order to prevent dehydration (tip). It is considered that 0.5 litre of water or of another drink is required per hour walk.

4 – Walk on a regular basis

To stay healthy, it is recommended to walk 30 minutes every day to improve physical activity and keep fit. Walking helps improve life quality while reducing the risks of weight-related diseases. The body needs to move so WALK (link: !!!

Marie Fauchille
Dietician | Nutritionist
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Your body needs water. For happy and healthy body, you need to compensate for water loss. Before, after and especially during physical exertion, dehydration is any athlete's worst enemy, affecting both the body and sporting performance. That's why staying properly hydrated is essential for all of us. This is why the Aptonia blog is going to publish its first report on the benefits and signs of good hydration for athletes. Firstly, here are 6 tips for staying efficiently hydrated before, during and after exercise.


Water accounts for 60% of the weight of a human being. It is the main component of our body. Therefore, dehydration can have a serious effect on the body, because water intervenes in a many of the chemical reactions that make our body function properly. All forms of physical activity produce heat that must be eliminated. This is the reason why we perspire, a phenomenon that incurs the risk of dehydration.