Are you looking for the most effective way to use a walking treadmill to lose weight? Below, we show you how to create a workout plan and tips to maximize your weight loss results.
Why Treadmills Make Walking Easier for Losing Weight:
First of all, walking is one of the easiest and most effective ways to lose weight. However, walking outdoors comes with disadvantages. For example, it’s not necessarily enjoyable in windy, rainy, snowy conditions – or extreme heat. In addition, walking the dark is not always safe.
Walking treadmills allow you to walk at anytime, in a comfortable, safe environment. In addition, you can walk for short spurts throughout the day instead of one long workout. This option can actually work better for busy people’s schedules.
Furthermore, you can watch TV, participate in conference calls or even work on your laptop while walking at a treadmill desk. You can’t easily perform these tasks while walking outdoors. As a result, you can “multi-task” and get more things done in less time.
Why Walking Works for Weight Loss:
Compared to other sports or types of exercise, there are virtually no skills or learning curve to walking. Plus, you don’t have to worry so much about injuries because walking is a low-impact movement.
Consequently, people of almost any age and fitness level can walk to get fit. Therefore, if you lead a sedentary life or are elderly, walking may be the best and healthiest exercise option for you.
On top of that, regular walking doesn’t increase cortisol levels (the stress hormone) like high intensity exercise, HIIT training or running can. In fact, natural movement can actually decrease stress levels, lower blood sugar levels after eating and help you sleep better.
Note: Many people believe that walking does not work for weight loss as well as other forms of exercise because you may not get sore, sweat as much or get out of breath. However, many people have actually seen greater weight loss when they stay active throughout the day as compared to a 30 or 60-minute morning gym session.
My Tip for Getting Starting with a Treadmill Walking Routine:
In my experience (after 10 years of walking and using a treadmill desk), the key to weight loss – and keeping the pounds off – is consistency. In other words, you don’t have to do hours of walking at a time to get results.
Rather, consistent daily walking works surprisingly well. Not to mention, as you incorporate walking into your daily routine, the more effortless it becomes. For example, I start my day with a 1-mile walk (about 20-25 minutes at 2.5-3mph) while I check email and read the news.
How Many Calories Do You Burn Walking on a Treadmill?
The number of calories you burn while walking on a treadmill depends on several factors, including your weight, age, and walking speed. To give you an idea of how many calories you can burn, here is a chart showing the number of calories burned per hour for a 150 lb person, a 200 lb person, and a 250 lb person walking at different speeds:
| Weight | 2 mph | 3 mph | 4 mph |
|---|---|---|---|
| 150 lb | 204 | 270 | 340 |
| 200 lb | 272 | 360 | 454 |
| 250 lb | 340 | 450 | 567 |
As you can see, the number of calories burned increases with walking speed and body weight. Therefore, if you want to lose weight, you can walk faster or for a longer period of time.
Note: In addition to burning calories, walking also helps strengthen your leg muscles and boost your metabolism. Plus, regular walking can improve your posture and may decrease back pain if you tend to sit a lot.
How to Increase Your Weight Loss Results by Walking:
To maximize the effectiveness of your treadmill workouts, set realistic goals and stay consistent. In other words, don’t start walking 5 hours a day unless that’s something you’re used to.
Instead, set up a walking routine that starts with shorter sessions at a slower pace. Then, gradually increase the pace and distance as you feel comfortable. Therefore, you can gain the benefits of increased calorie-burning activity without burning yourself out (pun intended).
Two more tips that I personally use involve timing:
First, I get a short walk in right after I wake up. This gets my blood flowing and boosts my energy almost like a cup of coffee.
Second, if possible, I walk shortly after I eat – even if it’s for just 10 minutes. I feel that this simple movement helps me digest my food better and keeps my blood sugar from spiking a bunch after meals. A portable walking pad makes this easy, since I don’t even have to leave the house.
