Can you lose weight by running on a treadmill

Frequent exercise on a treadmill can help you lose weight, but how much depends on your treadmill workouts’ intensity, duration, frequency, and eating habits.

The significance of the treadmill workout

A treadmill workout can play a significant role in a successful weight loss program depending on how many calories you burn during the exercise. It would help if you increased how many calories you burn every day. Burning more calories than you consume will force your body to break down the fat you have stored, and you will lose weight running on a treadmill.

Potential calories burned running on a treadmill

How many calories you burn during each treadmill workout depends on the intensity and duration of the session. You should target a daily deficit of 500 to 1000 calories. Once you know this, you can structure your treadmill workouts to ensure that you burn an appropriate number of calories.

According to Harvard Health Publishing, a 155-pound person will burn approximately 372 calories during a 30-minute 6-mph run. By increasing the pace and running at 7.5 mph, this person would burn roughly 465 calories during that time. A walking speed of 4 mph on the treadmill will end up burning about 167 calories in a 30-minute workout.

Can you lose weight by running on a treadmill?

It would help if you were consistent with your treadmill workouts to burn enough calories to create a deficit to lose weight. If you walk at four mph during the treadmill workout and thus burn about 167 calories during each treadmill session, you will be able to create a deficit of 3,500 calories for every 20th workout.

Then, it will take you about three weeks to lose a pound and thus lose about two pounds in six weeks. If you run at 7.5 mph and thus burn roughly 465 calories during each workout, you will create a deficit of 3,500 calories in about every seventh workout and therefore have the potential to lose six pounds during six weeks.

Cut down on your calories

To lose weight with your treadmill workouts, you need to make sure that your calorie intake allows you to create a calorie deficit. Cut down on the calories you consume by drinking water instead of soda and juice and eating mainly fruits, vegetables, whole grains, and lean proteins. Remember, women should never have less than 1,200 calories a day and men 1,800 calories a day.

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