Weight loss is a simple math equation. You need to burn more calories than you consume. Exercise can be an integral part of that equation and a treadmill can help you meet your calorie burn goals. However, a treadmill will not help you lose weight if you increase the calories you eat or use the treadmill only sporadically.
Requirements
Aerobic exercise is an essential part of any weight-loss program. You will need to burn 3,500 more calories than usual each week or eliminate that many calories from your diet to lose one pound. Adding exercise to a calorie-reduction diet helps you not only lose weight but also build muscle. The American College of Sports Medicine recommends at least 30 minutes of moderate cardio exercise five times per week.
Method
The number of calories you burn on the treadmill is a combination of the speed you are walking or running, your current weight and the duration of the exercise. A chart at Harvard Medical School's website reports that a 185-lb. person would burn 178 calories during 30 minutes of walking with the treadmill set at 3.5 mph. The same person would burn 200 calories walking at 4 mph. Treadmills can keep the pace uniform so you'll know you'll be getting the correct calorie burn. Some of them even count the calories for you based on your weight. Begin your treadmill workout slowly and gradually increase the speed until you are at your desired pace.
Diet
Losing weight using a treadmill can be enhanced with a diet that is high in fruits and vegetables and low in fats, simple carbohydrates and processed foods. Keep protein portions moderate -- 3 oz. of lean protein once or twice a day -- to help your body build or repair muscles. There are many commercial diets from which to choose, or you can create your own at MyPyramid.gov.
Warnings
Check with your doctor before beginning any new exercise program.
If you feel any pain during exercise on the treadmill, stop immediately to assess the pain.
Many treadmills come with an automatic shutoff tether that you connect to your clothing. Use this to stop the treadmill if you fall off.
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