Can you lose weight by walking 30 minutes a day on a treadmill?

Walking on a treadmill for 30 minutes every day is indeed a great starting point for weight loss. Although it may not seem as intense as long-distance running, with the right approach, its weight-loss effects might surprise you.

⇛ The Power of Accumulation

The key to weight loss is getting your body moving.
Awakening Metabolism: 30 minutes of treadmill walking every day speeds up your blood circulation, making your body like a newly started machine that actively consumes energy.
Easy to Stick With: Compared to daunting long-distance running, walking is easier to maintain. Because it's not tiring, you're less likely to give up. For weight loss, walking every day is far more effective than occasionally running intensely.

⇛ Double the Effect with Inclination

If you find walking on a flat surface too easy, a feature on the treadmill can make your 30 minutes incredibly effective:
Simulating Hill Climbing: Increase the incline. Walking on an incline will cause noticeable soreness in your glutes and hamstrings, indicating that your muscles are working hard.
Higher Efficiency:  For the same 30 minutes, brisk walking with an incline allows you to breathe deeper and sweat more. This simulated mountain climbing feeling is something that simple walking on a flat surface can't match.

⇛ Combine with Proper Breathing and Arm Movement

Posture is also crucial when walking on the treadmill:
Swing Your Arms: Don't hold onto the handrails. Let your arms swing naturally back and forth. This not only helps with balance but also engages the muscles in your back and shoulders, increasing upper body involvement.
Tighten Your Core: Slightly straighten your back and tighten your abdomen while walking. This ensures that your core muscles are constantly working during the 30-minute exercise, which is very helpful for tightening your waistline.

⇛ The Importance of Post-Workout Diet

The treadmill helps you burn energy, but weight loss is a combination of "exercise" and "diet":
Avoid Compensatory Eating: Many people feel they've worked hard after 30 minutes and reward themselves with a bubble tea or a piece of cake, which negates the effort.
Keep it Light: After exercising, drink some water and eat light, healthy foods. This ensures your body is truly in a state where energy expenditure exceeds intake, and your weight will gradually decrease.

⇛ Long-term physical changes from consistent exercise

Improved physical fitness: In the first week, you might find 30 minutes of exercise quite challenging, but by the third week, you'll notice that your breathing becomes steadier at the same intensity. This is a sign of improved physical fitness.
Improved body shape:  Regular brisk walking on the treadmill will lead to firmer leg muscles, making you look more energetic and vibrant, beyond just changes in the numbers on the scale.