If you are on the track of losing weight and are trying different methods and techniques to achieve it, you will need a thorough way to do the trick. What exactly you should do to rapidly lose weight in a short time span? Will you lose your weight on a treadmill alone? Is it sufficient enough to achieve your target of losing weight? Well, the answer to all these questions is somewhat affirmative, but it can be time consuming at the same time.
What is a treadmill and how it affects your weight?
A treadmill has been one of the most popular fitness tools used for weight loss. It depends on how much calories you reduce and what amount of calories you consume. But if you are planning to lose weight by treadmill alone, then you will have to spend a lot of time and efforts on it. It depends on various factors such as how many calories have been burnt while running, daily calories intake and weight loss plan in order to achieve the target weight loss.
For healthy adults, it takes around 150 minutes of cardio each week to lose weight. So in an average, 30 minutes of walking on a treadmill will burn around 150 calories. Running on a treadmill will boost you lose extra belly fat. Along with fat loss, running on a treadmill also helps to reduce visceral fat which lies under your stomach muscles.
In order to start losing a pound of weight, it is important to lose around 3,500 calories extra than what you have consumed. As per the National Institutes of Health, it is safe to lose two pounds on a weekly basis.
Even if you get the best treadmill from the market, it depends on other various factors such as body consumption of the runner, the speed of the walk, inclination towards the weight loss and duration of running on the treadmill.
Below factors would play a vital role in the weight loss through running on a treadmill.
- Number of Calories burned by running on the best treadmill
Based on how much your weight is, matter how much calories you should be burning. Also along with this, it depends on how fast you are running on the treadmill and for how long. It has been shown that a normal person weighing around 160 pounds and running for about 45 minutes at a speed of 6 mph will burn about a total of 547 calories. So as per the calculations, if you cut around 450 calories from your diet each day and keep running on a treadmill, you can lose around 2 pounds per week. So in case if you skip running on the treadmill someday, you can adjust it by either cutting down the calories from your diet or in the form of some exercise.
- Calories Intake on Daily basis
Before starting to run on the treadmill to burn calories, it is important to know how many calories you need to lose on a daily basis and how much you need to intake in order to maintain the weight. It is recommended for moderately active people to eat 15 calories per pound whereas for lightly active people to eat 13 calories per pound of body weight.
- Plan Weight loss
Running on a treadmill is the most efficient way to burn calories. But only running on the treadmill won’t be sufficient as it would also require other fitness physical activities such as strength activities. This is important to boost metabolism. Over training and working out can tear up your muscles, so it is equally important to not stress much on your physical activities. Running on a treadmill can be effective, but not when you will consume more calories than you reduce i.e. do not overeat.
How to Plan Running on Treadmill?
- Run and walk intervals for 60 to 90 minutes is recommended for four to five weeks to maintain and lose weight.
- Set records and targets.
- Take proper intervals during your running sessions on each day.
- Do not overdo any physical exercise which can damage the muscles and cause injury.
After all the overview, we can conclude that we can achieve weight loss by running on the treadmill, then be it the best treadmill in the market. Though achieving this goal requires a lot of extensive and rigorous plan. Stay focus, set proper goals, maintain the diet and achieve the targeted goals on time. With determination and proper goals set, one can definitely achieve the goal of losing weight.