Discontent with your weight is a common sentiment and so is getting revved up to lose excess padding as fast as possible. The treadmill can certainly help you accomplish this goal, but keep in mind that 10 pounds in a month represents the upper safe limits of weight loss no matter how you do it.
If you're determined to lose 10 pounds by doing nothing but walking or running or a treadmill, that's theoretically possible -- but you'd better really like spending time on a treadmill. Take a look at how that particular approach might work, but also how you might make losing your 10 pounds in a month a lot easier.
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Any discussion of weight loss necessarily begins with a discussion of calories. The basic laws of thermodynamics hold that to lose a pound of weight you have to burn 3,500 more calories than you take in. If you want to lose 10 pounds in a month, that means you need to create a calorie deficit of about 1,000 to 1,200 calories a day. You can do that in about an hour, provided you run like you're being chased by wolves.
An hour of running at 10 mph is what it would take for a 30-year-old, 130-pound woman to burn 1, 060 calories. The exact number of calories you burn will vary according to many factors, such as your body composition, size and fitness level. But, let's say the same woman moves at 4 mph, which is still a good brisk walk. She'd have to run almost 3. 5 hours to burn 1,000 calories. Even if you have a treadmill at home, this is not realistic.
Obviously, something has to give.
Diet with Your Exercise?
It's easier to lose weight with diet alone than exercise alone, but put the two together and you're dressed for success. A randomized controlled trial of 439 overweight women reported in the August 2012 issue of Obesity is one such study that proves the point.
The study found that women who engaged in diet and exercise -- including treadmill walking -- to create a calorie deficit of 500 to 1,000 calories were significantly more successful in achieving their weight-loss goals than those who used either diet or exercise alone. Of the diet and exercise group, 60 percent lost more than 10 percent of their body weight in one year. However, only 3 percent of the exercise-only group achieved their weight-loss goals.
For most people, it's quite a bit easier to cut 500 calories or even more by eating less than it is to burn it off with exercise. Your best bet is to start by cutting as much sugar and starch out of your diet as possible and perhaps substitute a lightly dressed salad for a sandwich when lunchtime comes around. A diet rich in whole grains, fruits and vegetables and lean protein is the most conducive to shedding pounds.
High Intensity Interval Training
While the time it takes to run or walk off your excess weight on a treadmill may be prohibitive, nature has provided us with a pretty great weight loss hack that works quite well with a treadmill. High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief intervals of high-intensity effort with longer intervals of recovery.
The result is that the overall intensity of the workout is increased. On the treadmill, complete a HIIT routine by running at close to your maximum speed for a minute and then cut back to a 3 mph walk for 2 or 3 minutes. The benefits include improved aerobic conditioning, improved blood sugar levels and reduced abdominal fat.
Try working in a 20 to 30 minute HIIT routine on the treadmill while cutting calories and see how you progress. Adjust the amount of walking or running you do and the amount of calories you take in accordingly and you just might come close to your goal of losing 10 pounds in a month.
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