If your goal is a 60-pound weight loss, exercising regularly and following a low-calorie diet can make it easier to achieve the target weight. Get tips on how many calories you will burn on the treadmill, as well as how to maximize your workout to get in shape and lose those pesky pounds.
It is unrealistic to lose 60 pounds in one month, but with regular exercise and a calorie-restricted diet, you will eventually get leaner. In addition to cutting calories, try to work out 30 minutes to one hour each day on the treadmill to safely lose 1 to 2 pounds per week.
60-Pound Weight-Loss Tips
"I need to lose 60 pounds in one month!" Does this sound familiar? Making the commitment to lose weight is often the first step a healthier life. If your goal is a 60-pound weight loss, it's crucial to be patient and have realistic expectations.
A healthy rate of weight loss is 1 to 2 pounds per week, states the Mayo Clinic. One pound of fat equals 3,500 calories, so you must burn more calories than you take in through a low-calorie diet and exercise. If you lose 2 pounds per week as recommended, it will take you about seven months to achieve a 60-pound weight loss. Losing that much weight in one month isn't realistic or safe.
You may be tempted to go on crash diets to lose weight faster, but you might gain it back once you return to normal eating. Long-term commitment is the key. Make healthy eating and exercise part of your lifestyle to get lasting results.
Doing regular exercise like walking or running on a treadmill is an important part of weight loss, but cutting calories matters too. The 2015-2020 Dietary Guidelines for Americans recommend cutting 500 to 750 calories per day and engaging in regular exercise to safely lose 1 to 1.5 pounds per week.
Read more: How Fast Can You Lose 60 Pounds?
Calories Burned on a Treadmill
Aim to exercise for at least 30 minutes per day, advises the Mayo Clinic. You may need to exercise longer to meet your 60-pound weight-loss goal, especially if you are not following a low-calorie diet.
How many calories you burn on the treadmill depends on several factors, including how much you weigh and the effort you put in, says the American Council on Exercise. The more you weigh, the more calories you burn. Consider using their online calculator to see how many calories are burned during various activities for your specific weight.
Here is how many calories you will burn on the treadmill in one hour if you weigh 200 pounds:
- Walking (2.0 mph): 181
- Walking (3.5 mph): 344
- Running (5 mph; 12-min mile): 725
- Running (6 mph; 10-min mile): 907
- Running (10 mph; 6-min mile): 1,451
According to Harvard Health Publishing, running outdoors can burn more calories than on the treadmill due to wind resistance and changes in terrain. They recommend putting the incline on your treadmill to at least 1 percent to make up for the difference.
If you can transition from walking to jogging, you can burn more calories in less time. Set the speed on the treadmill so you are walking at a brisk pace or running. The pace must be fast enough to increase your heart rate.
According to the American Heart Association (AHA), it's necessary to subtract your age from 220 to find your maximum heart rate during exercise. If you are 40, your maximum heart rate is 180 beats per minute. Your target heart rate should be around between 50 to 70 percent of your maximum heart rate during vigorous exercise and 70 to 85 percent during vigorous activity.
Wear a heart-rate monitor on your wrist or chest to keep track. Use the chart on the AHA page for more information on finding your target heart rate.
How to Maximize Calorie Burn
It is important to maximize your calorie burn on the treadmill to meet your weight-loss goal. Adding an incline while you are walking will force your muscles to work harder and raise your heart rate, leading to more calories burned. You can also wear a weighted vest or hold light weights to increase your energy expenditure.
Incorporate a high-intensity interval training (HIIT) treadmill workout into your routine. As the American Council on Exercise points out, HIIT workouts are effective because they get your heart rate into the fat-burning zone (80 to 95 percent of your maximum heart rate) so you burn more calories and elevate your metabolism.
With this workout, you vary your pace with periods of rest and intensity by changing the incline and the speed. Check out our 25-Minute Treadmill HIIT Workout to get started!
Stay committed to exercise on the treadmill for 30 minutes to an hour each day as you burn calories to work toward your 60-pound weight-loss goal.
- Mayo Clinic: "Weight Loss: 6 Strategies for Success"
- Mayo Clinic: "Which Is Better for Weight Loss: Cutting Calories or Exercise?"
- Health.gov: "Dietary Guidelines for Americans, 2015-2020"
- American Heart Association: "Know Your Target Heart Rates for Exercise, Losing Weight and Health"
- American Council on Exercise: "Treadmill Interval Workout: Try This Fat-Blasting Workout"
- Harvard Health Publishing: "Do I Get a Better Workout by Running Outdoors or on the Treadmill?"
- American Council on Exercise: "Tools and Calculators"