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: