Millie Slater, a 20-year-old marketing executive from Northamptonshire, England, has gone viral with her inspiring weight loss transformation. In just one year, Slater dropped from 253 pounds to 147 pounds, a remarkable 106-pound weight loss. She credits her success to one simple gym hack: inclined treadmill walking.
Slater’s transformation became a sensation on TikTok, where she shared a video showing her progress. The video, which has garnered over 350,000 views, shows Slater at her starting weight in January 2023 and then flashes to her toned, lean body 12 months later. Commentators have been quick to congratulate her, with many calling her an inspiration.
Ditching Fad Diets for Sustainable Results
Slater’s journey was fueled by frustration with fast food and fad diets, which led her to make a sustainable lifestyle change. She began by counting calories and focusing on weight training, which helped her track her progress and maintain a calorie deficit while ensuring adequate protein intake.
But what truly made the difference was her commitment to inclined treadmill walking. Unlike running, which she never enjoyed, Slater found walking on an incline to be both challenging and accessible. She incorporated weight training into her routine as well, making the gym experience more enjoyable.
The Power of Incline Walking
Incline walking has been proven to increase calorie burn. According to research published in the Journal of Biomechanics, walking at a 5% incline burns 17% more calories than walking on a flat surface, while a 10% incline burns 32% more. Slater’s routine closely mirrors the popular “12-3-30” workout, which involves setting the treadmill incline to 12%, walking at 3 miles per hour for 30 minutes. This workout is low-impact but highly effective, making it ideal for those who are not runners but still want to get a solid workout in.
Slater says finding a form of exercise you enjoy is key. “I used to believe that I couldn’t run, so I had no chance,” she says. “But simply walking more and being more active is all you need.”
Beyond the Physical Benefits
In addition to burning calories, incline walking also helps build muscle in the glutes, quadriceps, hamstrings, and calves. This, combined with the mental benefits of exercise, has had a profound impact on Slater’s life. Dr. Robert Glatter, an emergency medicine physician, notes that moderate to vigorous walking can improve memory, sleep, and cognitive function, as well as contribute to weight control.
Slater’s commitment to the 12-3-30 workout five times a week aligns with health guidelines, which recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week.
The Key to Long-Term Success
For Slater, the key to her success has been consistency and finding an exercise routine she loves. She encourages others on a weight loss journey to document their progress with pictures, which helps maintain motivation and track achievements.
“I never thought I’d be able to lose weight, especially this much,” she admits. “So I regularly remind myself of how far I’ve come and make sure to be proud of myself.”
Slater’s story is proof that a simple change—like incline treadmill walking—can lead to profound transformation.
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