Does a treadmill desk make losing weight easy?


Every week, I walk between 60 and 70 miles on my treadmill desk. That’s the equivalent of 2 1/2 marathons or a three-day weekend of intense backpacking. For someone my size, that translates to over 12,000 extra calories burned—roughly equivalent to three pounds of body fat.

Based on these numbers, you might think that a treadmill desk would make weight loss automatic. Alas, no.

Or, at least, not over the long haul. Yes, when I first installed the desk back in 2014, my weight plummeted. I lost thirty-five pounds in the first eight months! However, I eventually hit a plateau. Despite keeping up the same daily distances, my weight began to creep slowly upwards again. Twelve months later, I had regained nearly half the weight I had originally lost.

I realized that I had experienced a dispiriting truth about weight loss, first-hand: physical activity isn’t a panacea. Eat irresponsibly, and I will gain weight, no matter how far I walk at work or run before breakfast.

Why is that? Why doesn’t burning thousands of calories give me a license to eat whatever I want? Here’s my guess, in short: the more I move, the hungrier I get. Our bodies and brains seek out equilibrium; if I burn 1,500 calories on the treadmill desk, my instinct is to consume 1,500 extra calories as compensation.

So—whether I walk or not—maintaining a calorie deficit requires dietary self-control. I’ve found only one way to reliably burn off extra pounds: watch what I eat. I track my calories, measure my portions, and avoid “bad” foods, including extra salt, refined grains, and added sugar. It’s not super-fun, but it is effective: I’m down forty-five pounds from my all-time heaviest weigh-in.

I haven’t stopped “treading,” though. While it doesn’t give me a license to gorge, it does raise my daily “calorie ceiling.” Earning the occasional unhealthy splurge makes portion control a little bit less painful. ■