Does Walking on a Treadmill Help You Lose Weight?

Walking is considered one of the most accessible and beneficial forms of physical activity for people of all ages and fitness levels. One of the many benefits of regular walking is weight loss. However, many people struggle to find the time or  to develop the habit enough to unlock the benefits of weight loss. This is where a walking treadmill can help. It can be used in the home or office, and whilst a person is performing other simple activities - such as watching TV or working at a desk.

Embarking on a weight loss journey can sometimes feel daunting, but a simple walking treadmill could be the key to unlocking your weight loss potential.  Here we explore how a walking treadmill can help you shed those extra pounds.

    8 Reasons Why Using a Walking Treadmill Can Help You Lose Weight:

    • Effective Calorie Burn

      Walking is a fantastic calorie-burning exercise, and a walking treadmill takes it to the next level.  By using one, you can easily control your speed, allowing you to elevate your heart rate and burn more calories in a shorter amount of time.  It's a highly efficient way to torch those extra pounds and create the calorie deficit necessary for weight loss.
    • Consistency and Habit Formation

      Regularity is vital for weight loss success, and a walking treadmill helps develop consistency.  With the convenience and accessibility of having a treadmill at home or in your workplace, you can establish a regular walking routine that quickly becomes a habit.  There is no longer a need to break the habit because of the sudden downpour or that urgent conference call. Consistent effort over time yields sustainable results and makes weight loss a more achievable long-term goal.
    • Boosts Metabolism 

      Walking on a treadmill not only burns calories during your workout but has a lasting impact on your metabolism. Regular walking helps increase your metabolic rate, which means your body continues to burn calories even after you've finished walking. Additionally, walking promotes fat burning, especially when done at a moderate intensity.
    • Building Lean Muscle Mass 

      Walking briskly burns more calories because your body has to work harder.  It also activates more muscles, which contributes to building more lean muscle mass.  This helps you lose weight, because muscles burn more calories than fat. With the ability to measure and control your walking speed, you can gradually increase it over time - leading to even more benefits from your walking routines. 
    • Improved Digestion

      Research shows that a daily walk can significantly improve your digestion.  Walking uses core muscles as well as wider body muscles and this in turn helps movement in your gastro-intestinal system.  So, walking will improve your sluggish digestive system which, in turn, will aid weight loss.
    • Appetite Regulation

      Walking can help regulate appetite and reduce cravings for unhealthy foods.  The physiological drive to eat (or stop eating) is driven by hormones. Research suggests that moderate-intensity exercise, such as walking, can suppress appetite and improve satiety hormones, making it easier to maintain the calorie deficit required for weight loss to occur.
    • Visceral Fat Reduction

      Walking has been shown to help reduce visceral fat. This is the fat stored around the abdominal organs. Visceral fat is associated with increased health risks.  A study published by the British Journal of Sports Medicine found that individuals who engaged in regular walking experienced significant reductions in visceral fat over a 12-week period. The benefits of increased exercise in overweight / obese people were found to translate into greater levels of visceral fat reduction than reducing the number of calories consumed. 
    • Sedentary Lifestyle

      Lack of physical exercise and a sedentary lifestyle can contribute to weight gain.  When you don't engage in regular exercise or movement, your body burns fewer calories, making it easier to accumulate excess weight.  Walking is an excellent way to introduce more activity into your daily routine and help you to prevent weight gain.

    How Much Walking Do You Need To Do To Lose Weight?

    The number of steps per day required for weight loss can vary depending on individual factors such as your current fitness level, weight, and overall health. A commonly suggested goal for weight loss is to aim for 10,000 steps per day. This number is often used as a general guideline to promote an active lifestyle and increased overall physical activity.

    Walking 10,000 steps per day is equivalent to approximately 5 miles (8 kilometers). Increasing to this level from a lower amount will increase energy expenditure, and (depending on your current calorie consumption), could create the calorie deficit necessary for weight loss.  However, it is important to note that weight loss is not solely determined by step count, but also by factors such as diet, intensity of exercise, and overall lifestyle choices.  Additionally, 10,000 steps per day is not a one-size-fits-all recommendation and may need to be adjusted based on individual circumstances.

    Walking 10,000 steps will (on average) take around one hour and forty minutes. However, do not forget that you will have a background step rate already. These are the steps that you will do without building in any extra activities. Taking 4000 steps as an average figure for this (though it may vary for you), you will need to add an EXTRA 6000 steps in order to achieve your 10,000 step target. This works out as 1 hour of additional walking per day.

    Whilst not so daunting, many people still find that this is hard to achieve on a regular basis. Typically, this is not because of physical limitations, but rather the practicality of finding the time in today's time-challenged lifestyles. 

    But, what if you could add to your step count WHILST you are performing many of your existing daily activities? Make walking a background activity? Your steps will then improve, and on a regular day to day basis. This is where a walking treadmill could be a great solution. You can use one to walk whilst working at a desk, whilst on the phone, listening to podcasts, listening to music, watching TV, etc. It's a great solution to a common problem and to unlock the full health benefits of a more active lifestyle. 

    What's My Potential Weight Loss By Increasing Step Count From 4,000 To 10,000 Steps Per Day?

    The average person walks approximately 4,000 steps per day, and on average burns approximately 0.04 to 0.06 calories per step, depending on factors such as weight, intensity, metabolism, body composition and walking speed.  By increasing your step count by 6,000 steps per day to 10,000 steps, you could potentially burn an additional 109,500 calories in a year (equivalent to a weight loss of around 2.23 stones).

    Below is a sample table that provides an estimate of the calories burned versus the number of steps walked.  Please note that these values are approximate and can vary depending on factors such as weight, stride length, and individual fitness levels.  Additionally factors such as pace, and individual metabolism can influence the number of calories burned.

    Number of Steps Calories Burned (Approx.)
    1,000 40-60
    2,000 80-120
    3,000 120-180
    4,000 160-240
    5,000 200-300
    6,000 240-360
    7,000 280-420
    8,000 320-480
    9,000 360-540
    10,000 400-600


    Below is an estimate of the calories burned based on distance walked.  Please note that these values are approximate and can vary depending on factors such as weight, speed, and individual fitness levels.

    Distance Walked (Miles) Calories Burned (Approx.)
    1 65-100
    2 130-200
    3 195-300
    4 260-400
    5 325-500
    6 390-600
    7 455-700
    8 520-800
    9 585-900
    10 650-1000


    These calorie estimations are based on an average walking pace and may vary from person to person.

    Motivation to Keep You Walking

    We recommend the following to help you increase your levels of walking: 
    • Set Clear Goals  

    Establish specific and achievable goals for using your walking treadmill.  Whether it is a certain number of steps, distance, or duration, or tracking your weight loss, having clear objectives can give you something to work towards and provide a sense of accomplishment when you achieve them.
    • Build Up Your Activity Slowly

    Increase activity levels slowly in order to build your fitness. Check with a health professional beforehand if you have any underlying health conditions to take into consideration. 
    • Track Your Progress 

    Utilise a pedometer, fitness tracker / app or walking treadmill desk top console to track your steps, calories burned, distance, time and speed.  Monitoring your progress can be highly motivating and will help you see how far you've come. 

    Physical Activity

    Remember, physical activity not need to be strenuous to be beneficial.  Moderate amounts of daily physical activity are recommended for people of all ages, not only because it aids weight loss but also for your overall health in general.  


      Regular use of a walking treadmill undoubtedly burns calories, which in turn can lead to weight loss. By combining walking with other activities (e.g. working or watching TV), you can significantly increase your daily steps. This is very beneficial for your overall health and if complemented by a balanced diet and a holistic approach to a healthy lifestyle, it can lead to weight loss. 

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