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How Do I Lose 10 Pounds A Month On A Treadmill?


Treadmill Running
wavebreakmedia/Shutterstock.com

By Simon Gould

The treadmill is fantastic for weight loss. Using it's console you can tell exactly how many calories you've burned. You can do this by taking your speed and weight and the duration of the activity. Using this number we can tell how long it would take you to lose weight if you had the same diet as before you start exercising.

The Mayo Clinic recommends losing 1 to 2 pounds per week as a safe weight loss goal. This makes the 10 pounds to lose in a month very doable. If you are heavy to begin with then losing weight is even easier. The more you weigh the more calories you will burn on a treadmill by doing the same routine as someone lighter.

How to lose 1 pound per week through eating

Let's start with losing one pound first and go from there to the total of 10 a month. To lose 1 pound of weight you need to have a deficit of 3,500 calories. The best way of doing this is through exercise and calorie cutting in your diet. The trick is not to calorie cut to much in your diet because you will need plenty of nutrients to exercise.

Be patient when losing weight and you'll keep it off in a permanent way. If you eat far to few calories you won't stick to the plan and you'll yo yo back to the weight you were before. How many calories you consume to lose weight depends on how much you weigh to begin with. Here is a calories eaten calculator that tells you how many calories you can consume to lose weight.

Treadmill Running
kurhan/Shutterstock.com

How to lose 1 pound per week through exercising

So we've established that losing 3,500 calories is equal to losing 1 pound in weight. We've done that through eating in the previous section, now we need to do it through exercising to total 2 pounds a week and reach the 10 pounds per month goal. The exercise part is a little harder, but we can get there.

We need to divide the 3,500 into parts to make it easier. That equates to 500 calories per day we need to burn through exercise. The good thing is that the heavier you are the more calories you burn through what you're doing on the treadmill. To calculate how many calories you're burning ignore the calorie count on the treadmill, they're not very accurate.

Take your weight, the speed you're going and how long you were doing that exercise for and enter those numbers in this calories burned calculator (don't worry about the distance or gradient). Hit calculate and scroll down and you're told how many calories you burned. Given that you need to burn 500 calories per day you may need to build up your exercise regime.

Here are a few pages to help you increase your activity on a treadmill to help you reach the 500 calories burned goal:

Combine both eating and exercise plans for 2 pounds of weight loss per week

Two pounds of weight loss per week is equal to 10 pounds per month. If you can do exactly what we've said above and maintain it, you will reach your weight loss goal of losing 10 pounds per month. Once you reach your goal weight we advise you stop eating a calorie deficit and eat what you need to maintain your weight. If you keep exercising you will have many health benefits that regular exercise gives.

Also see the following useful pages:








Meet The Author



I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.



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