Are you looking to lose weight? A treadmill is the perfect piece of fitness equipment to help you do it. Our treadmill weight loss guide will explain how. Read on to find out how to use a treadmill to lose weight in a healthy way.
Burn more calories than you consume, consistently, for a sustained period of time, and you’ll lose weight. In this way, a treadmill can be a useful tool to support your weight loss.
Jogging or running on a treadmill is an effective way to burn calories. Try doing HIIT on a treadmill or running on an incline to increase your calorie burn.
How many calories you burn will depend on your age, weight and how fast you run.
An 85kg person could burn an impressive 446 calories in 30 minutes on a treadmill. This is running at an average speed of 10 minutes per mile.
Treadmills help you lose weight if you work out on them enough to create a calorie deficit. It may be hard to do this through exercise alone. You may also need to make dietary changes.
If your diet contains lots of high-calorie foods like fat and sugar, you may struggle to achieve a calorie deficit.
Try working out on a treadmill, eating healthily and overall consuming fewer calories. This is likely to be more effective than using a treadmill alone.
Working out on a treadmill can help you create a calorie deficit. But to make this work for you, you need to do a bit of maths. Here’s how treadmills can help you to lose weight:
If you want to lose 1lb (0.45kg) of weight per week it is estimated that you need to burn 3500 calories more than you consume. To do this, you need to create a 500 calorie deficit every day.
First work out how many calories you consume each day. The NHS has a useful calorie checker that tells you how many calories different food types and products contain.
Once you have a total for how many calories you consume on a typical day, calculate how many calories you normally burn. This calorie calculator will help you do this.
Now, deduct how much you normally burn from how much you normally consume. If you have a minus figure, great — you already have a slight deficit. You want to create a total deficit of around 500 calories a day, to achieve a 3500 calorie deficit each week.
Work out how many additional calories you need to burn to create a 500 calorie deficit each day. Say you currently consume 2500 calories but only burn 2300 calories. You’ll need to start burning an additional 800 calories a day.
You could do this by working out for long enough on a treadmill each day to burn 800 calories. Or you might decide to eat 500 calories fewer and burn 300 calories a day on a treadmill.
Exactly how you decide to do it is up to you. But the bottom line is, if you burn more calories than you consume, consistently, you’ll start to lose weight. The treadmill is an effective machine to work out on to help achieve this.
Treadmill running is a high-impact form of exercise that requires a lot of exertion. This is what makes it such an efficient way to burn calories.
Does using a treadmill to lose belly fat work? The answer is yes. But over time, not immediately.
Working out on a treadmill can help you burn more calories than you consume, so you lose weight. When you lose weight, it is normally a mixture of fat, lean mass and water.
If you specifically want to lose fat, try exercising on a treadmill at your fat-burning heart rate. This is around 70 percent of your maximum heart rate. To calculate your maximum heart rate, deduct your age from 220.
For example, if you are 45 years old, your maximum heart rate is 220 minus 45, which is 175. So your fat-burning heart rate is 70 percent of 175, which is 122 beats per minute.
Science tells us that when you work out at your fat-burning heart rate, your body uses fat stores for energy. This causes fat loss.
But, you can’t control where you lose fat from. The body can use fat stores from anywhere in the body. So doing a fat burning workout on a treadmill doesn’t mean you’ll lose belly fat. Even though your core is engaged.
Most studies have debunked the myth of targeted fat loss. Fat loss happens all over, not in specific places you try to target.
You will lose some belly fat over time if you lose weight through treadmill workouts. But only because you have gradually lost weight all over your body.
How frequently should you workout on a treadmill to lose weight and for how long? The answer is, it depends on how many calories you need to burn.
As discussed, you need to create a consistent calorie deficit in order to lose weight. Aim for a 500 calorie deficit per day to lose 1lb per week.
How many calories you need to burn on a treadmill to create a 500 calorie deficit is individual to you.
It depends on how many calories you consume and how much your daily activities already burn. You’ll find links to some handy calculators above to work this all out.
Once you know how many calories you need to burn on a treadmill per day, you can plan your workouts. If you run fast, do HIIT or run on an incline, you can burn calories more rapidly and reduce your work out time.
This handy calculator can help you work out how many calories you will burn during your treadmill workout. You can enter your speed, weight and duration to get an estimate.
It’s up to you whether you train every day or with rest days in between. Some people prefer little and often. Others benefit from a rest day.
You could create a 1,000 calorie deficit with your treadmill workouts every other day if that suits you.
Treadmills workouts are an excellent way to lose weight once you know how. It may seem boring but a bit of simple maths is the key.
Once you’ve done your calculations and created a workout plan, you’ll be set up for success. You just need to be consistent and, over time, you’ll see results.
And the best bit? There are so many other benefits to treadmill workouts. Weight loss is just one factor.
Use your treadmill regularly and you will build muscle, your stamina will increase and your cardiovascular health will improve. Not only this but your brain function will be boosted, making you more effective at everything you do.
Plus, you’ll feel the runner’s high as your system is flooded with endorphins. Great news for your mental health! Treadmill running is a smart way to reduce stress and improve your mood.
Need a new treadmill? Browse our treadmill range to find the right machine to help you meet your goals.