How Do I Lose 10 Pounds A Month On A Treadmill? (Explained)
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 too 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.
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, you can run outside or on a treadmill.
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, it's designed for treadmills. 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 I'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 diet and eat what you need to maintain your weight. If you keep exercising you will have many health benefits that regular exercise gives.
Know that with exercising and dieting you may feel slightly hungry occasionally. This is especially the case if you used to eat a lot anyway. Try to be patient and wait for your next meal and try to avoid excessive snacking. You should eat 3 well proportioned meals and 2 light snacks per day.
Remember, this is what nearly all people who are of a safe weight consume, so you're not depriving yourself by doing this. With the exercise you will need to build up. If you're totally new to exercise I have a couch to 5k treadmill plan. This will start you slowly by walking a lot at first and introducing light jogging as the weeks go by, I recommend it.
Combine fruits, vegetables and meat into your diet. If you don't consume meat then you need to find another protein source. Protein is important especially when we exercise as it helps build our muscles. As opposed to exercise and training which break down muscles, then our diet rebuilds them stronger than they were before.
How a treadmill aids weight loss
A treadmill is so useful because you can just walk on it to lose weight. This is the case if you use the incline. This will turn a walk into an aerobic exercise and this is the kind of exercise that burns a lot of calories. Treadmills, used correctly, burn more calories than any other cardio equipment. I lost over 30 pounds by regularly using a treadmill and still use one.
Losing 10 pounds a month you're going to need to exercise. A treadmill is different from outside, they're private, there's no one in the way, it could be cold outside or dark. You have a bottle full of water with you and, if you have your treadmill set up like I do, a TV in front of you keeping you occupied as you go.
Let's say you've lost 10 pounds a month for a few months now and you're down to a healthy weight. Now you need to maintain the weight. You may need to eat a bit more as you wouldn't need to be in a calorie deficit. The best way to maintain all that hard work and stay at a good weight is to keep exercising.
Don't let the treadmill gather dust. It's performed it's use in losing you weight but now you can enjoy the health benefits and the good feeling that comes with a good run (or walk). I'm now at a healthy weight and I keep running on my treadmill. It makes me feel so good I have to resist doing too much. These results and benefits start to happen very quickly.
Don't forget to measure your results by weighing yourself each week at the same time. Keep up to a routine and eat right and you'll lose weight consistently and quickly. What you're doing here will likely be a total lifestyle change. That takes guts and work, but with a little determination, it can be done.
Make time for yourself, improve yourself and your confidence will improve dramatically as well. Being a healthy weight you'll live longer and the life you live will have less illness. Plus you'll have more energy and better sleep. It can be done, I know I'll never look back and you might feel the same when you succeed, good luck!
Thinking of buying a treadmill? See my top 3 recommended treadmills for 2022