The two parts of the calorie burn equation are diet and exercise. To lose weight, you must burn more calories than you take in on a regular basis. Modest calorie restriction paired with regular exercise can help you reach your weight-loss goals. Walking on a treadmill is an effective way to increase your calorie burn.
Aerobic Exercise
Walking on a treadmill at a brisk pace is considered moderate aerobic exercise. Participate in moderate physical activity for 30 minutes, five days a week. Jogging on a treadmill is considered vigorous aerobic exercise, and you will likely see weight-loss benefits from jogging a total of 1 hour and 15 minutes per week. Break this goal up into smaller increments that work with your schedule, but try to exercise most days a week for 20-minute sessions. Consistency over time is much more beneficial than a single exercise session a week.
Treadmill
Treadmills can be handy and helpful tools on your health journey. They are ready to go at all hours of the day and night, no matter the weather. Schedule dates with your treadmill on your calendar. Listen to music, watch movies or catch up on your television shows while working out.
Increase Difficulty
You can derive many benefits from merely walking on your treadmill, but when you are ready, try different options to challenge yourself and increase your calorie burn. Increase the incline, and keep a slow and steady pace for an long as you can. Increase the speed on a flatter incline, and jog a little bit. Weave jogging intervals into your walking plan until you are jogging more than you are walking. Once you are jogging consistently, add sprint intervals if you desire. Consider walking wearing a weight vest. Celebrate the weight you have lost by adding it back to your weight vest and remembering what it was like to exercise at a heavier weight.
Diet
If you walk on a treadmill for an hour, you will burn between 183 to 414 calories, depending on your weight and the intensity of your workout. You can eat that back in minutes with a donut, a cheeseburger or even a protein shake. Walking alone will not result in long-term weight loss or maintenance unless you address your diet. Eat a diet rich in vegetables, fruit, lean proteins, whole grains and healthy fats. Record your calories in a daily journal, and track your weight loss over time.
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