Losing weight can be a daunting task, especially for those of us chained to the desk.
Just get 10k steps they say. Walk more they say. Well, Karen, that ain’t possible unless I give up sleep.
Sitting at a desk for hours on end can make it difficult to get those crucial steps in and burn calories. However, what if there was a way to lose weight whilst you worked?
Enter the under-desk treadmill.
Walking is a great way to burn calories and improve overall health. According to the NHS, walking can help reduce the risk of chronic illnesses such as heart disease, stroke, and diabetes. With an under-desk treadmill, you can easily incorporate walking into your daily routine without having to set aside extra time for exercise.
So how much weight can you lose with an under desk treadmill? And how quickly can you do it?
Why Use an Under Desk Treadmill?
We all know the benefits of walking, don’t we? Sitting for extended periods of time can have a negative impact on your health. Walking while working on an under desk treadmill can be an effective way to combat this.
Health Benefits
- Improved heart health: Walking on a treadmill can help improve cardiovascular health by increasing your heart rate and circulation.
- Reduced risk of heart disease, diabetes, and cancer: Regular exercise can help reduce the risk of developing chronic diseases such as heart disease, diabetes, and cancer.
- Better sleep: Exercise has been shown to improve sleep quality, and using an under desk treadmill can be a convenient way to get some exercise in during the workday.
- Weight loss: And the reason we’re all here…walking on a treadmill burns calories and can help with weight loss.
How Much Weight Can I Lose?
Honestly, how long is a piece of string? I hate to be that guy, but there is no hard and fast rule about how much weight you’ll lose by using an under desk treadmill.
Weight loss is maths: it’s calories in versus calories out. Consumption vs expenditure. You can walk all day on an under desk treadmill, but if you’re eating too much, you’re not going to see the benefits.
I think the saying goes, you can’t outwalk a bad diet. With that being said, it helps.
Setting Realistic Goals
It’s important to set realistic expectations and goals to avoid disappointment and frustration.
Goal Weight
Before starting any weight loss program, it’s essential to determine a goal weight. This weight should be realistic and achievable within a reasonable timeframe. Typically, a weight loss of 1-2 pounds per week is considered healthy and sustainable. Therefore, aiming to lose 20 pounds in two weeks is not a realistic or healthy goal. Instead, aiming to lose 2-4 pounds in two weeks is a more achievable goal.
Setting a realistic goal weight will help to keep motivation high and prevent disappointment. It’s essential to remember that weight loss is a journey, and it takes time to achieve significant results.
Tracking Progress
Tracking progress is an essential part of any weight loss program. It helps to keep motivation high and provides a sense of accomplishment. There are several ways to track progress, including:
- Weighing yourself once a week
- Measuring your waist circumference
- Taking progress photos
It’s important to remember that weight loss is not just about the number on the scale. It’s also about how you feel and how your clothes fit. Therefore, it’s essential to track progress in different ways to get a complete picture of your weight loss journey.
Celebrating Success
Celebrating success is an essential part of any weight loss program. It helps to keep motivation high and provides a sense of accomplishment. Celebrating success can be as simple as treating yourself to a new workout outfit or going out for a healthy meal with friends.
It’s important to celebrate small successes along the way, such as reaching a new weight loss milestone or completing a challenging workout. Celebrating success will help to keep motivation high and make the weight loss journey more enjoyable.
Exercise and Nutrition
Diet
Diet plays a crucial role in weight loss. It is important to consume a balanced diet that is rich in nutrients and low in calories. A diet that is high in protein and fibre can help you feel full for longer, which can reduce your overall calorie intake. It is also important to stay hydrated by drinking plenty of water throughout the day.
Strength Training
Strength training is an important component of weight loss. It helps build muscle mass, which can increase your metabolism and burn more calories. Incorporating strength training exercises, such as squats, lunges, and push-ups, into your workout routine can help you achieve your weight loss goals.
HIIT
High-intensity interval training (HIIT) is a popular form of exercise that can help you burn more calories in less time. It involves short bursts of intense exercise followed by periods of rest. HIIT workouts can be done on an under desk treadmill and can help you achieve your weight loss goals in a shorter amount of time.
Fat-Burning Zone
The fat-burning zone is the heart rate range at which your body burns the most fat during exercise. It is typically between 60% and 70% of your maximum heart rate. Exercising in the fat-burning zone can help you burn more fat and achieve your weight loss goals.
In conclusion, losing weight on an under desk treadmill in just 2 weeks requires a combination of exercise and nutrition. By following a balanced diet, incorporating strength training and HIIT exercises into your workout routine, and exercising in the fat-burning zone, you can achieve your weight loss goals and improve your overall health.
Technique and Safety Tips
Proper Walking Technique
When using an under desk treadmill, it’s important to maintain proper walking technique to avoid injury and maximise the benefits of the exercise. Here are a few tips:
- Keep your back straight and your shoulders relaxed.
- Take short, quick steps and land on the middle of your foot.
- Keep your feet pointed straight ahead and avoid turning them outwards.
- Swing your arms naturally, keeping them close to your body.
Intervals
Interval training is a great way to increase the intensity of your under desk treadmill workout and burn more calories. Here’s how to do it:
- Warm up for 5 minutes at a slow pace.
- Increase the speed and incline for 30 seconds to 1 minute.
- Reduce the speed and incline for 1-2 minutes to recover.
- Repeat for 10-20 minutes.
Safety Tips
While under desk treadmills are generally safe to use, there are a few things to keep in mind to avoid injury:
- Start slow and gradually increase the intensity and duration of your workouts.
- Wear comfortable, supportive shoes with good traction.
- Keep your workspace clear of obstacles and distractions.
- Take breaks every 30 minutes to stretch and move around.
Remember, losing weight on an under desk treadmill in 2 weeks requires dedication and consistency. By following proper technique and safety tips, you can achieve your goals without risking injury.
In conclusion, using an under-desk treadmill can be a great way to lose weight and improve overall health. While it may not be a magic solution for weight loss, it can certainly help to burn calories and increase step count throughout the day.
One of the biggest benefits of using an under-desk treadmill is that it allows you to stay active while you work. While it may not be a substitute for regular exercise, it can certainly help to supplement an active lifestyle.