Absolutely! Burning calories through walking is an effective means for losing weight.

Walking on a treadmill can be an effective tool for weight loss, but making a few adjustments can help maximise results. According to Maddy Biddulph, a certified level-3 personal trainer and nutrition advisor, increasing the speed, incline, distance, and time spent on the treadmill can help achieve fat-loss goals and burn more calories.

One popular fitness trend is the 12-3-30 workout, which involves setting a treadmill to an incline of 12, a speed of 3 miles an hour, and walking for 30 minutes. This workout can help boost calorie expenditure, contributing to fat loss.

However, it's important to remember that weight loss involves reducing kilo weight from fat, muscle, and water. Unfortunately, it's not possible to spot-target where weight is lost. Resistance training can help boost fat loss by increasing muscle mass, which can contribute to calorie-burn.

Creating a calorie deficit is necessary for weight loss. This can be achieved by burning more calories than consumed through exercise and a balanced diet. The American Dietary Guidelines 2020-2025 suggest that an adult's calorie intake can vary from 1,600-3,000 kcal. A balanced diet should include protein, fats, carbs, colorful vegetables, wholegrains, and plant-based foods, and portion size should be monitored.

Consuming fewer calories than burned can boost fat loss, but it's important to choose nutrient-dense foods that fill you up and help the body function efficiently. High fiber foods, such as fruits, vegetables, and whole grains, can have similar benefits and are good for gut health, which may also play a positive role in weight loss.

In addition to a balanced diet, increasing physical activity can help accelerate weight loss. A brisk 30-minute walk could burn around 150 calories a day, and the recommended daily walking distance to achieve fat loss goals is typically around 8,000 to 10,000 steps, which corresponds roughly to 6 to 8 kilometers. This amount supports increased calorie expenditure conducive to fat loss.

Non-Exercise Activity Thermogenesis (Neat) is the energy expended for activities not related to sleeping, eating, or sports-like movement, and it can help burn more calories. Prioritising sleep is also important as lack of rest can increase cortisol production, signaling the body to cling onto fat reserves.

HIIT-style interval training on the treadmill, alternating between speed walking and normal walking, can boost metabolic rate and burn more calories. Increasing protein intake can also help with weight loss as it's naturally filling and reduces sugar cravings.

It's also worth noting that high stress levels can have a similar effect on weight loss by causing the body to hold onto fat due to increased cortisol levels. Prioritising stress management and self-care can help maintain a healthy weight loss journey.

In conclusion, a combination of regular exercise, a balanced diet, and a healthy lifestyle can help achieve weight loss goals. By following these tips and incorporating treadmill workouts into your routine, you can boost your metabolism, burn more calories, and lose body fat in a healthy and sustainable way.

Absolutely! Burning calories through walking is an effective means for losing weight.