I Am Losing 1 Lb a Week by Doing 90 Minutes on the Treadmill — Here’s How

How I Lost Almost 2 Lbs in 12 Days by Walking 90 Minutes a Day

I’ve been tracking my progress closely over the past 12 days, and the results have actually surprised me — in a good way.

Starting weight: 113 kg. Current weight: 112.1 kg. That’s about 0.9 kg — roughly 2 pounds — lost in just 12 days of consistent treadmill work.

And no, I haven’t been running sprints. The workout is simple, sustainable, and honestly, not that exciting. Which is exactly why I think it works so well for long-term weight loss.

The Workout: 60 Minutes Morning, 30 Minutes Evening

Here’s what a typical day looks like. Morning: 60 minutes on the treadmill at about 4 km/h (that’s 2.5 mph — a brisk walk, not a jog). Evening: another 30 minutes at the same pace.

Total: 90 minutes, 7 km/h of walking spread over two sessions. It’s not intense. You could easily watch a show or listen to a podcast during it.

But here’s what matters: I checked my heart rate during these sessions and it consistently sits between 115-133 bpm. According to the American Heart Association’s guidelines for physical activity, this puts me right in the moderate-intensity zone — which is the fat-burning sweet spot.

The Mayo Clinic recommends at least 150 minutes of moderate-intensity aerobic activity per week for health benefits. I’m doing 630 minutes per week with this routine. That’s four times the minimum recommendation.

The Calorie Math

Let’s talk numbers. During my 60-minute morning session, I burn roughly 450 calories. The evening 30-minute session adds about another 225. That’s 675 calories burned per day, just from walking.

My daily food intake is around 2,450 calories. So my net is about 2,450 – 675 = 1,775 calories per day. My basal metabolic rate (you can calculate yours at the BMR calculator) is about 2,046, meaning I’m still in a calorie deficit of roughly 270 calories below what my body needs just to exist — plus all that extra walking.

I also track the calories I’m burning throughout the day, and the body fat percentage has been gradually dropping, which tells me I’m burning fat, not just water or muscle.

The CDC and NIH both recommend losing about 1 lb per week as a safe, sustainable rate. I’m actually averaging close to that — maybe slightly more right now, but the trend looks solid for long-term maintenance.

Hydration and Timing

Water plays a bigger role than I expected. I’m drinking 7-8 glasses (over 2 liters) per day, and I’m very careful about timing: I drink water about 20 minutes before meals. This helps with satiety and makes sure I’m not mistaking thirst for hunger.

The National Heart, Lung, and Blood Institute emphasizes that hydration is crucial for weight management. Water supports metabolism, helps your body process stored fat, and — quite simply — drinking water before meals naturally reduces how much you eat.

I also make sure to incorporate supplements like Purium’s Heart Aid into my daily routine. Staying hydrated and supporting heart health goes hand in hand, especially when you’re doing daily cardio like this.

10,000 Steps: The Daily Benchmark

Alongside the treadmill work, I aim for 10,000 steps per day. This isn’t just about the number — it’s about keeping blood pressure stable and maintaining overall cardiovascular health. The 90 minutes on the treadmill covers roughly 8,000-9,000 of those steps, leaving a small buffer for walking around during the day.

Walking is one of the most underrated exercises for weight loss. It doesn’t leave you sore, it doesn’t require any special equipment, and you can do it every single day without overtraining.

A Few Important Notes

These are my results. Your BMR will differ. Your starting weight, age, and fitness level will all affect your outcomes. Consult a physician before starting any new exercise program, especially if you have pre-existing health conditions.

But if you’re looking for a gentle, sustainable way to start losing weight without extreme diets or grueling workouts, 90 minutes of daily treadmill walking might be exactly what you need.

Consistency is everything. Twelve days in and I’m already seeing numbers move in the right direction. The key is showing up every day — even when you don’t feel like it.