2024-07-26 21:57:36
A 20-year-old woman who lost over 48 kilograms in just one year is attracting attention by revealing her weight loss secrets.
Millie Slater, an office worker living in Northamptonshire, central-east England, gained attention this month when she posted a shocking ‘before-after’ video on the video platform TikTok. She showed her body in January 2023, when she weighed about 115 kilograms, and then 12 months later, when she had transformed into a model-like figure, showing a dramatic contrast. She now weighs about 67 kilograms.
As of the 26th (Korean time), the video has been viewed over 351,000 times. Many TikTok users congratulated her on her weight loss and wondered how she achieved it.
According to related articles such as Newsweek and the New York Post, Slater, who gained weight because he liked fast food and snacks, tried various fad diets but failed at them all. Then, last year, he joined a gym and started to combine diet and exercise.
First, I took care to manage my calories by consuming enough protein. I didn’t choose my favorite foods, such as chocolate, as long as I didn’t exceed 1,500 calories a day. In addition, I achieved my goal by combining strength training (weight training) with walking on a treadmill (aka running machine) at an increased incline.
“I started walking on a treadmill at an incline, and then I started weight training, and that made my gym workouts less boring,” Slater told Newsweek. “My workouts have changed a lot over the past year and a half, but I’ve still been doing the walking at an incline because I don’t like running.”
Slater’s treadmill incline walk is similar to the “12-3-30” treadmill workout made popular by social media influencer Lauren Giraldo, who lost about 30 pounds using the method.
The basic principle of the 12-3-30 workout is simple: set the treadmill incline to 12% and walk for 30 minutes at a speed of 3 miles per hour. This workout is recommended for those who want to get some exercise intensity without running.
“I would say it’s really important to find a form of exercise that you enjoy,” Slater said. “I never had the opportunity to run because I didn’t think I could do it. But just walking more and being more active is enough.”
A study published in the Journal of Biomechanics found that people burned 17 percent more calories walking on a 5 percent incline than walking on a flat surface, and 32 percent more calories walking on a 10 percent incline.
According to Health Central, a 150-pound person will burn about 300 calories per session of the 12-3-30 workout. Incline walking also helps strengthen the glutes, quads, hamstrings, and calves.
The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week, which can be achieved by performing the 12-3-30 exercise five times a week.
Slater said consistency was key to his diet success, saying he did strength training six days a week and walked as much as he could, including on a treadmill at an incline.
“Consistency is key because weight loss isn’t something you can do in a few weeks,” Alasdair Nicholl, a professional trainer, told Newsweek. “It’s a long-term commitment because when you regularly reduce your calorie intake, your body gradually starts to use stored fat for energy, which leads to weight loss.”
“Regular exercise also helps build muscle, which increases your resting metabolic rate and helps you burn more calories,” he continued. “It’s also important to develop healthy habits and change your mindset from a temporary diet to a long-term lifestyle change. Slow and steady weight loss is more effective at preserving muscle and preventing your metabolism from slowing down, which makes it harder to lose weight in the future.”
Reporter Park Hae-sik, Donga.com [email protected]
-
- great
- 0dog
-
- I’m so sad
- 0dog
-
- I’m angry
- 0dog
-
- I recommend it
- dog
Hot news right now
2024-07-26 21:57:36