How to lose weight by running on the treadmill?

How to lose weight by running on the treadmill
Losing weight is not hard on a treadmill. Many people who want to start their workout on the treadmill want to know how to lose weight running on the treadmill. Some tricks can help them to lose weight quickly by running on the treadmill. Definitely, you will get benefited from a treadmill to lose your weight. Many people drop pounds and maintain body weight. If you are going to run on your treadmill, you should follow some useful tips to be successful.

Effective tips to lose weight by running on the treadmill

Find out the best treadmills for runners.  Let’s see some tips to lose weight running on the treadmill.

Make your workout routine

To effectively loss your weight, you should make a workout routine. Try to follow the routine and do not miss any day’s workout. In your routine, you should keep two days to take rest or simply warm up. You can follow the routine from any trainer according to the targeted time. To motivate yourself, you should follow the training schedule. It will help you to stick with the workout. Besides, a routine will help you to avoid any type of running injury. For the beginner, running routine or schedule is the first step to lose weight on the treadmill.

Mix up the routine

Exercise on the treadmill seems easy. To lose weight quickly, you need to burn as many calories as you can. You can up the intensity and duration of your running. But there is a problem in this case. If you work with a maximum heart rate, you will be tired too quickly. On the other hand, if you run slowly, you need much time to be successful. So, mix up the workout is very much necessary. Try to run both slow and speedy motion.

Fat burning foods

Fat burning

To lose one pound, you should try to burn 3500 calories more than you take every day. For rapid weight loss, you should remember that you need a safe workout on a weekly basis. If you try to lose weight faster, you can face the problem of dehydration, malnutrition and some other miseries.  Running on the treadmill for a long time will help you to lose weight faster. Make the workout training that includes burning a few calories and boost metabolism. Make a diet and try to burn a minimum of 500 calories a day. Take vegetables, fruits, and salad.

Pick up the pace

The pace is essential to burn calories. If you are a 125-pound man, you can burn 495 calories by running 30 minutes on your treadmill at 10 mph speed. For a 185 pounds man, 30 minutes at 10 mph speed helps to burn 733 calories. So, try the pace that is suitable for you according to your weight.

Eat healthy foods

Eat healthy foods

To lose weight by running on the treadmill, you should keep in mind that you need to burn more calories than you consume. So, you need to make the combination of running and eating. Every runner needs special nutritious foods. Eat fruits, vegetables, and whole grains foods. Do not take beverages and intake foods.

Warm-up and cool down

Warm-up and cool down yourself during running

You should warm-up yourself with 5-10 minutes slow walk or jog while getting started your running on the treadmill. Do not start at full speed. Gradually increase the speed. Then before ending the run, do another 5 minutes slow jog or run.

Run with your full body

During running on the treadmill, try to use your full body. Move your arms forward and backward. Do not hold the treadmill handrails during your run. Besides, make sure that your arms are swinging and rotation at the shoulder, not moving across your body.

Keep the head straight ahead

Keep the head straight ahead

If you look down on the treadmill, you can face some problems. It is not a good running form. It can cause head or neck pain or back pain. Besides, it makes the workout less effective for weight loss. So, you should look forward and keep your head straight. Keep your position in the relaxed mode.

Get Running

Running on the treadmill for 30 minutes at a simple pace of 5 mph, a 125-pound individual will consume 240 calories while a 185-pound individual will consume around 355 calories. A 240-calorie misfortune indicates a little more than an ounce of weight reduction. A 355-calorie consume adds to around 1.6 ounces or 1/10 of a pound.

The Key to Weight Loss

Spending 30 minutes on the treadmill won’t deliver any sensational weight reduction results. Be that as it may, utilizing the treadmill consistently can assist contribute with weighting misfortune. Make a calorie deficiency of 500 to 1,000 calories for every day by including treadmill exercises and diminishing your calorie admission. This will create weight reduction in the region of 1 to 2 pounds for each week. A weight reduction number cruncher can enable you to monitor the calories consumed and calories taken in.

Venturing It Up

Strolling energetically on the treadmill for 30 minutes, at a speed of 4.5 mph, a 125-pound individual will consume around 150 calories. For a 185-pound individual, this works out to around 222 calories. While this is a change over strolling at a comfortable pace, it’s as yet not a noteworthy fat terminator. This works out to lose around 0.6 ounces for the 125-pound individual and 1 ounce for the 185-pound individual.

However, spending a few minutes on a treadmill will not provide you with any dramatic result of weight loss. But if you stick to 30 minutes running on your treadmill, you can gradually lose your weight and keep your body fit. Try to burn 500-1000 calories per day. It will help you to lose 1-2 pounds every week. Besides, you can see the progress with the help of the technology given on your treadmill.


  1. Bilal Ashraf October 8, 2018
  2. khan November 1, 2018

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