Donuts tempt with calories, but the good news is that you don’t have to torture yourself at the gym. All you need is a well-planned activity, even something as simple as a walk.
The classic donut with marmalade and icing is a real one energy bomb. Depending on the size and recipe, it provides from 250 to even 350 kcal. Most calories come from fat and sugar, and the high glycemic index makes us feel hungry again after a while.
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Walking is one of the simplest and safest forms of exercise, and also effective. To burn calories from one donut you need:
- 60-75 minutes of intense walking at a pace of about 6 km/h,
- preferably outdoors, with dynamic hand work,
- Walking with light uphill sections or Nordic walking poles will give an even better effect.
Although it sounds inconspicuous, a brisk walk can effectively lower blood sugar levels and improve metabolism, especially if we do it regularly.
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Not everyone likes long marches. Fortunately, there are also other options for “burning a donut”:
- running: about 30 minutes at a moderate pace,
- rower: 40-45 minutes of recreational riding,
- swimming: about 30 minutes of leisurely swimming,
- skakanka: 25-30 minutes of intense work,
- training HIIT: 20-25 minutes of interval training is enough.
It is worth adapting the choice of activity to your fitness and preferences. However, what matters most is regularity, not a one-off feat. We can spread the exercises over, for example, three days. The key is moderation and energy balance.
If you know you’ll eat a donut or two on Fat Thursday, plan your move the same day or the next day. Remember that a single donut will not ruin your figure or health. The problem arises when sweet exceptions become a daily occurrence and movement disappears from the schedule. So instead of counting calories with remorse, it’s better… put on comfortable shoes, dress warmly and go for a walk.
