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Is walking 2.3 Mph for 30 minutes on tread mill everyday enough

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I just started January 3, 2011. I'm 27 female, 250, 5'8". I'm starting to wonder if walking on the tread mill everyday is enough. I really want to get this weight off. I sweat and get winded. My legs feel stronger but what about the rest of me?

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To lose weight, you need to create a deficit by burning more than you eat. You burn calories all day, and being active helps burn calories faster.

So walking on the treadmill might be enough, but there is no reason to hold yourself back if you want to do more and are able. Start slow, because getting injured makes it a lot harder to stay active. But as you get more fit, you'll be able to walk faster, or increase the incline, or go for longer (even better - some combination of above).

You could also look into starting to lift weights, to help you preserve your muscle while you lose fat. The book New Rules of Lifting for Women is highly recommended - it provides you with a lot of lifting info, plus a lifting routine to follow.

Also, because your BMR (how much you burn in a coma) is 1900, I'd recommend you eat at least that much for now. You are burning 2300 calories by being sedentary, and if you are even just burning 100 calories from your walking (and I'd guess you'd burn more than that), you'll be creating at least a 500 cal deficit and will be able to lose at least a pound a week.

I had a friend who lost a ton of weight by walking on the treadmill, he started slowly at first and worked his way up to 45 mins every day. He said he lost it by walking on a very high incline, I haven't tried it but it makes sense. Keep up the good work!

Thanks, I have 3lb weights that im gonna incorporate everyday. When I started walking i was @ 2.0 Mph with no incline. Now i'm @ 2.3 Mph with a 1.0 incline. I'll just go slow and steady. Thanks again for the help!

Even just a 1% incline helps.  Using this calorie burn calculator it says your 30 minutes at 2.3mph would burn 165 calories for your current weight with no incline at all.  If you increase the grade to 1% that burn goes up to about 185, a 5% grade (when you're ready for it) would get you up to around 260.

In short, no, it's not enough.

You're probably burning 150-170 calories per day that way. If you walk 7 days per week is burning ~1100 per week (about 1/3 of a pound). It will add up over time, about an extra pound or so per month, but it's not going to make a huge difference.

This is why diet is so much more important to weight loss. If you are eating 200 calories above maintenance and cut 500 from your diet, you're going to lose twice as much weight as if you ate 200 calories less and walked every day.

Don't get me wrong, ever little bit helps but don't expect to see a big difference on the scale from week to week.

Now higher intensity stuff is more useful. A run/walk combo for 30 minutes would burn twice as much as just plain walking.

However, any activity is going to get you better results than no activity.

Just to echo what jp said.  When I use to wear my Polar HRM and walk a 2-mile square, I would try to keep my HR between 145 and 155.  The only time I could get it up to 150 or more was when I walked the half-mile incline part of the "square."  Walking the parallel decline, my HR would drop as low as 135, and I had to almost jog to try to keep it at 140. On the level parts of the square, I really had to walk fast to get to 145.  If a person only has 30 minutes to work out a day, I would think putting the treadmill on a challenging incline would be the way to go.

I agree with JP and Shane, if you are keeping your heart rate up by adding in increasing inclines as you become able, you will burn more calories and get fitter.

You have noticed that you have already been able to increase your speed and incline, so every 5 days just continue to increase the speed and incline a little more and you will be constantly challenging your body and improving your fitness.

This is a great start to your exercise regime and you can add more things in such as strength training when you are ready.

yessssssssssss it does help,let me tell you

i lost 40 pounds in 2 months by walking 5-7 miles each day

Original Post by itsmeeeeeliz:

yessssssssssss it does help,let me tell you

i lost 40 pounds in 2 months by walking 5-7 miles each day

please refer to the op's post this is not what she asked. She is walking no where near 5-7 miles a day.

Original Post by r4eboxer:

Original Post by itsmeeeeeliz:

yessssssssssss it does help,let me tell you

i lost 40 pounds in 2 months by walking 5-7 miles each day

please refer to the op's post this is not what she asked. She is walking no where near 5-7 miles a day.

 uhhhh she asked if walking everyday is enough to lose weight,and my answer is yes it is. it may take longer for some but yes it does help you loose weight,sooo i am answering question right.

I agree with r4eboxer,  That is not what she asked. She didn't ask if walking 5 miles a day was enough? She asked if walking 2.3 mph for *30* mins was enough. That is equivalent to 1 mile per day in 30 minutes. If 30 minutes is all she is walking at 2.3 mph, then NO it is not enough. If she was walking 5 miles per day, she would not have bothered to post a question. She would have known already. Great for you, way to go, and I mean that. If you have time to walk 5 miles a day just to walk that's fantastic. But in no way is 30 minutes a day equal to 2.5 hours a day depending on MPH. Se needs to increase her speed or her incline and keep heart rate up as far as she can during that 30 minutes for it to do "her" any good. :)  

PS I know this post is old but, just like me, others might still read it. There's good info from other posters as well. 


11 Replies