Millie Slater has been inclined to share the secrets of her shocking weight loss transformation.
The 20-year-old marketing executive from Northamptonshire, England, posted a TikTok earlier this month showing herself at 253 pounds in January 2023 before skipping forward to footage of a lean, mean 147-pound Slater just 12 months later.
Flexing her toned shoulders in a tube top, Slater credits consistency for helping her shed weight and shred her body. The clip has amassed 350,000 views, with commentators congratulating Slater, calling her an inspiration and clamoring for tips.
Sick of failing with fad diets, Slater joined a gym last year and began tracking her calorie intake, ensuring she was consuming enough protein and maintaining a deficit.
Regarding workouts, Slater reached her goals by combining weight training with incline walking.
She recently told Newsweek, “I started doing incline walks on the treadmill and then got into weightlifting, which made the gym less boring. My training has varied a lot in the last year and a half, but I have continued to do incline walks as I have never been a runner.”
Her incline inclination mirrors the 12-3-30 treadmill workout made famous by social media influencer Lauren Giraldo, who lost 30 pounds with the method.
The 12-3-30 premise is simple: set the treadmill’s incline to 12%, the pace to 3 miles an hour and walk for 30 minutes.
The workout is approachable for people like Slater and Giraldo, who do not consider themselves runners but want to feel the burn with a low-impact alternative.
Slater says: “I’d say finding a form of exercise you enjoy is so important. I used to believe that I couldn’t run, so I had no chance. But simply walking more and being more active is all you need.”
Indeed, a study published in the Journal of Biomechanics found that participants burned 17% more calories at a 5% incline and 32% more calories at a 10% incline than they did walking on a flat surface.
HealthCentral reports that a 150-pound person doing the 12-3-30 will burn about 300 calories in 30 minutes.
Inclined walking also helps build the glutes, quadriceps, hamstrings and calves — and the benefits extend beyond the burn.
Dr. Robert Glatter, a board-certified emergency medicine physician, told The Post last year, “Walking at a moderate to vigorous pace can improve memory, sleep, cognitive function and help control your weight.”
Completing the 12-3-30 workout five times a week meets government guidelines that recommend adults get at least 150 minutes of moderate-intensity activity or at least 75 minutes of vigorous-intensity activity a week.
Slater maintains that her incline workouts have revolutionized her body and mind, telling Newsweek, “I love how strong I feel, and it’s given me so much more confidence in myself!”
Slater encourages others who are beginning or who are in the middle of a weight loss journey to find an exercise they love and document their progress with pictures to stay motivated.
“I never thought I’d be able to lose weight, especially this much,” she gushed to Newsweek. “So I regularly have to remind myself of how far I’ve come and remind myself to be proud.”
