How I Lost Weight Walking On A Treadmill Desk

Are you wondering whether you can really lose weight using a treadmill desk?  The answer is yes!  A treadmill desk can help you lose weight by allowing you to effortlessly burn a lot of extra calories every day!

Are you stuck at a desk for eight hours a day and wondering whether a treadmill desk might help you lose weight?  As a treadmill desk user myself, I am here to tell you that it is the easiest thing you can do to help yourself lose weight.  

In this post, you are going to learn about how a walking treadmill desk helps you lose weight, what the experts say, how I lost 20 pounds using a treadmill desk, and the best treadmill desks on the market right now, or how to DIY your own treadmill desk if you prefer.  

After reading this post, you are going to be a pro and extra prepared to bring home your own treadmill desk and start walking away your workday, 

This post is all about losing weight with a treadmill desk!

DISCLOSURE:  This post may contain affiliate links which means if you click on a product and make a purchase I will earn a small commission.  I only recommend products that I truly believe are great so you get an awesome product and I get a small commission.  It's a win-win.  

What Is A Treadmill Desk? 

A treadmill desk is a health-oriented innovation that combines a standing desk with a treadmill apparatus. It features a workspace platform to accommodate your computer, documents, and other essentials, positioned over a treadmill base.

This setup allows the user to walk at a leisurely pace while simultaneously handling work tasks, thereby integrating low-impact physical activity into traditionally sedentary periods of the day. The treadmill component typically operates at slower speeds for safety and comfort, ensuring a seamless blend of work and wellness.

Why Use A Treadmill Desk? 

In recent years, a surprising term has emerged in the health community: "Sitting is the new smoking." This catchy phrase isn't just a buzzword; it's a serious warning from health professionals about the dangers of a sedentary lifestyle. Just like smoking, prolonged sitting — common among those with desk jobs — has been linked to a host of health issues, ranging from obesity to heart disease and even early mortality. The modern workplace, with its long hours behind a computer, has unknowingly contributed to this health crisis, creating an epidemic of obese office workers. 

But there's good news — solutions like the treadmill desk are emerging as beacons of hope in this sedentary crisis. Imagine transforming your workday, converting those hours spent in a chair into an opportunity for movement, without falling behind on your tasks. That's the beauty of a treadmill desk. It's not about running a marathon or breaking into a sweat; it's about consistent, gentle movements and the monumental difference they can make in your health journey. 

Dr. James Levine, a noted endocrinologist at the Mayo Clinic, is the creator of the treadmill desk. The invention was primarily driven by his research into non-exercise activity thermogenesis (NEAT), which is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. By understanding the metabolic impact of physical movement beyond traditional exercise, Dr. Levine sought to combat the sedentary behavior inherent in modern office work, which has been associated with obesity and other health issues.

The initial idea for the treadmill desk materialized as Dr. Levine placed a bedside hospital tray over a $400 treadmill, creating a rudimentary walking workstation. This prototype allowed for standing and moving while working, epitomizing the principles of NEAT by incorporating more movement into daily activities that are typically sedentary like office work¹.

Being a medical doctor and obesity researcher, Dr. Levine's invention was rooted in a profound understanding of the obesity epidemic and the role sedentary behavior plays in it. The treadmill desk was not just a novel invention but a deliberate attempt to provide a viable solution to a growing health concern, making a significant impact in the domain of occupational health by promoting more active work environments⁴.

Through the invention of the treadmill desk, Dr. Levine propelled a fitness revolution in office settings worldwide, fostering a more active and health-conscious work culture. His work has significantly contributed to the growing awareness and adoption of active workstations that encourage movement, thus aligning daily occupational activities with better metabolic and overall health.

If you are interested in learning more about Dr. Levine's research, check out his book "Get Up!"

Can Using A Treadmill Desk Help You Lose Weight? 

In order to lose weight, you need to burn more calories than you consume.  One pound of fat contains 3500 calories.  So in order to lose one pound of fat, you need to burn 3500 more calories than you consume.  If you are able to create a daily calorie deficit of 500 you should lose approximately a pound a week.  If you are able to create a daily calorie deficit of 1000 you should lose approximately two pounds a week. 

Walking on a treadmill desk is a great way to help you lose weight. One of the reasons we gain weight as we get older is that we become more sedentary,  This is especially true once we hit 40.  When we are in our 20's we are more likely to have jobs that keep us active and busy,  Then as we get further along in our careers, we tend get more "desk time."  This is usually eight to ten hours of our day where we are just sitting still and burning very few calories.

Even if you workout every day, weight loss can be hindered by having to remain sedentary and barely moving for the next eight hours. At the end of a regular workday, you have barely burned any calories.  By simply walking at a slow pace on a treadmill desk while you are working, you will burn quite a lot more calories than if you just sit at your desk for the same amount of time each day,  This is a simple way to increase your calorie burn and create a calorie deficit for weight loss without really exerting too much effort - and it's great for your health too!.

By walking at a slow speed on a treadmill desk for even one hour it can increase your daily calorie burn by about 100 calories.  So just one hour of using a treadmill desk will help you burn approximately an additional 500 calories for a work week.  If, however, you are like me, and you use the treadmill desk for the majority of your work day, you can increase your daily calorie burn by about 500-600 calories each day.

So, just by using a walking treadmill desk during the majority of your work week you will easily create an approximate 3000 calorie deficit.  Just this change alone sets you well on your way to that one pound per week weight loss without even changing your diet.  If you then dial in your diet to create an extra 500-600 daily calorie deficit you will easily be able to create a 7000 calorie per week deficit which puts you in the position to lose two pounds a week.

What the Experts Say

Various studies have delved into the effectiveness of treadmill desks as a tool for weight loss, albeit with a broad focus on related aspects such as energy expenditure, sitting time reduction, and cardiometabolic health.

Weight Loss Over Time:

A study from 2013 followed 36 individuals using treadmill desks for about an hour daily over a year. The participants lost an average of 1.4 kilograms (3.1 pounds), with obese individuals losing more, averaging a loss of 3.4 kilograms (7.5 pounds) (Source).

Calorie Burn:

A recent study from 2021 found that using treadmill desks increased the number of calories burned throughout the day, which could lead to weight loss over time when coupled with a balanced diet (Source).

Reduced Body Fat:

In a sample of physicians, treadmill desk usage led to weight loss and reduced body fat compared to not using a treadmill desk. However, it was noted as a preliminary study, indicating the need for more robust research (Source).

Increased Energy Expenditure:

A systematic review and meta-analysis found a significant increase in energy expenditure (105.23 kcal per hour) and oxygen consumption when slow walking on a treadmill desk compared to sitting. Although physiological changes such as body mass index (BMI) and body fat percentage were not significantly altered, the direction of effect favored the treadmill desk intervention (Source).

Reduced Sitting Time:

The same meta-analysis also revealed a statistically significant reduction in sitting time over a 24-hour period among treadmill desk users compared to those using a conventional desk, which could contribute to weight management (Source).

Good for the Cardiovascular system and For Blood Circulation

Using a treadmill desk is encouraged by the American Heart Association as a way to help prevent heart disease.  

But not all studies found that using a treadmill desk led to increased weight loss.  A 2015 Oregon State University study explored the impact of treadmill desks on overweight or obese office workers over 12 weeks. Although participants increased their daily step count by over 1,000 steps on average, they did not experience significant weight loss or changes in Body Mass Index (BMI). The study concluded that treadmill desks, which facilitated only light-intensity physical activity, were not a replacement for regular exercise and did not help workers meet public health guidelines for moderate to vigorous physical activity. Additionally, practical challenges like difficulty in recruiting participants, obtaining supervisor approval, and scheduling shared use of the treadmill desks were encountered during the study (Source).

How I Lost 20 Pounds (And Kept It Off) Using A Treadmill Desk

When I am not blogging, I have a desk job.  Most mornings, before I go to work I work out.  My workouts are usually pretty intense and I couldn't understand why I was not only failing to lose weight, but actually putting weight on. In order to stop this, I tried walking during my lunch hour (in addition to my morning workout).  While this seemed to stem the weight gain, it really did not help me lose weight.

I realized that even with the additional hour walk at lunch, I was still incredibly sedentary each day sitting at my desk six to eight hours each day.  While I was sitting still I was barely burning any calories.  I also noticed that I felt exhausted.  Part of the reason was that I was trying so hard to workout or exercise in my spare time, it was stressful.  But, the other reason was that just sitting in a chair looking at a computer for eight hours a day with very little movement was exhausting. I think because I was barely using any energy, my body down regulated in order to conserve the little energy I had.

In March, 2020, when the pandemic hit we were told that we needed to work remotely.  It was at that time that I decided to set up my home treadmill as a desk and try out using the treadmill desk while I worked all day.  I ended up loving it and have been using one ever since!

I used my treadmill desk usually 6-8 hours a day for five days a week.  If I am reading documents or listening to things I set the walking speed to 1.5 mph.  If I am working on something that requires me to write or type, then I set the speed to 1.0 or 1.2 mph.  These speeds are slow enough that I am able to do it all day but they are enough energy that it significantly increases my daily calorie burn.

During this time, I also dialed back my calorie consumption and made sure that I ended each day with a calorie deficit (click here to read about the diet I followed, and then click here to read about how I ensure I am in a calorie deficit each day).  I started losing weight at a pretty regular speed.  Within 6 months, I had taken off 20 pounds.  When I returned to the office, people couldn't believe how much weight I had lost.

Other Unexpected Benefits Of Using A Treadmill Desk

In addition to weight loss, I found that actually moving a little bit each day gave me more energy throughout the day.  Ironically, by being more active I had more energy.  With this extra energy, I was clear headed and more productive at my job!

Also, when I was just sitting around all day I would get bored. I had snacks in my office and would boredom eat throughout the day.  So in addition to nor really moving and burning any calories I was taking in more calories through my boredom eating.  Now, just the little bit of movement throughout the day eliminates that "boredom" feeling.  I discovered that I was not really snacking during the day at all.  So in addition to creating an extra calorie burn, the treadmill desk also cut down on my calorie intake just by cutting out my boredom throughout the day.

Another unexpected benefit was better sleep.  As a result of keeping busy all day long, I am tired at the end of the day.  Not drop dead tired or unable to function throughout the night.  But, when I crawl into bed each night I fall asleep quickly and sleep throughout the night.  The next day, I started waking up refreshed and feeling ready to face the day.

Finally, I also noticed a significant drop in my resting heart rate.  When I first started using a treadmill desk, my resting heart rate averaged in the upper 60's.  Now, a year later my resting heart rate is in the low 60's.

Click here to read more about the health benefits of using a treadmill desk.

Picking A Treadmill Desk

Under Desk Treadmill

An under-desk treadmill is a compact solution if you are working in a traditional office setting or a location without a lot of extra space. Unlike a regular treadmill, an under-desk treadmill lacks a protruding arm and console, allowing it to slide conveniently under your workspace. To integrate physical activity into your daily tasks, simply step onto the belt and initiate movement at a pace that suits you, all while continuing with your work responsibilities. 

While it's an ideal companion for a standing desk, aligning perfectly with the need for a slightly elevated platform, those with traditional office desks aren't left behind. You can easily accommodate an under-desk treadmill by investing in a desk riser, granting your workstation the necessary height adjustment. This setup ensures ergonomic balance, allowing you to walk and work simultaneously without compromising on comfort or productivity. With this transformative addition to your office, the journey to better health is quite literally underfoot.

In my office, the furniture is already set up so there wasn't room for me to add a freestanding treadmill desk.  Buying an under desk treadmill allowed me to use my existing space and still keep a seating area if I wanted to sit down and work.

Lifespan Under Desk Treadmill:

This is the treadmill base that I got for my office and I really like it.  I ordered it from LIfe fitness and they delivered it and brought it up to my office for me (I am on the third floor).  It was easy to set up and turn on out of the box.  Also, it is pretty quiet and my co-workers say that they cannot hear me on it.  On the website, it says that it is recommended for walking about three hours a day.  I use mine for about 6-8 hours and it is fine.  It also has bluetooth capability to play music but I don't use that feature.  Also, the noise level is pretty quiet and my co-workers say that they cannot hear me on it. 

Walking Pad:

This is a less expensive under desk option from Amazon.  According to the reviews it is a good treadmill and people really like it.  It comes out of the box ready to install and is listed as quiet.  t has a remote control so you can control the speed from your desk.

Treadmill Computer Desks

If you end up going with an under desk treadmill and you have an existing desk already, you will likely need to buy an attachment to make your workspace higher.  Here are some great options.

Desk Converter For Under Desk Treadmil

This is the converter that I bought and I love it.  I put it on top of my standard office desk and it rose up to the perfect height.  It was easy to set up - although truthfully I still haven't set up the keyboard shelf (I use a laptop so I haven't really needed it yet).  Also, I thought it was reasonably priced compared to a lot of the other desk converters.

Standing Desk

If you don't already have a desk and have an under desk treadmill then you will need to buy a standing desk that can accommodate the width of your treadmill.  A lot of the standing desks are pretty expensive but I found this one below on amazon for a really reasonable price and it has good reviews.