If you're embarking on a weight loss journey, it's only natural to want to see results quickly. Although setting a goal to lose 10 pounds a month might be challenging, it's doable if you're willing to stick to a strict diet and exercise routine. By combining healthy eating with strength training and cardio on a treadmill, weight loss can become sustainable over time.
Burn Calories for Weight Loss
To lose 1 pound of body fat, you would need to burn approximately 3,500 calories — and to lose 10 pounds, you would need to burn a total of 35,000 calories. That adds up to 8,750 calories per week or 1,250 per day.
To determine the number of calories needed for your individual weight loss, first use the Harris-Benedict formula to calculate your basal metabolic rate — that's the number of calories you need just for existence.
- For men: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)
- For women: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Now multiply that number by activity-factor points ranging from 1.2 to 1.9 as they correlate to your activity level. If you're exercising hard, six or seven days a week, multiply your BMR by 1.725 points, or use an online calculator to estimate your daily calorie needs. That final figure is your total calories burned on an average day and is what you need just to maintain current weight. Therefore, to lose weight, you'll need to create a caloric deficit — which you can accomplish through exercise and a lower-calorie diet.
Treadmill Weight-Loss Basics
Walking and running are both cardiovascular activities that can help you lose weight by burning calories, as well as boost your immune system, improve your mood, strengthen the heart and extend your life. Walking a mile on a treadmill will allow you to burn about 100 calories and takes about 20 minutes at a moderate pace. Running will burn more calories and allow you to cover a greater distance in the same amount of time.
That doesn't mean you have to cut walking out of your routine if it's something you enjoy, or if it doesn't feel good in your body to run every day. Simply walking faster and adding an incline can make the workout more challenging. Start with a gradual incline of 1 to 5 percent, and work your way up to a greater incline as you gain leg strength and endurance.
Combine Exercise and Diet
In addition to treadmill walking or running, focus on a diet rich in colorful fruits and vegetables, whole grains, lean proteins, low-fat dairy and a small amount of healthy fats, such as olive oil and avocado. Aim to consume less than 10 percent of daily calories from added sugars and from saturated fats.
By filling your plate with a variety of healthy foods, you won't have to sacrifice taste. You'll also be getting the proper nutrition to fuel your treadmill workouts. Aim for at least four servings of vegetables and three servings of fruits daily, and avoid refined carbohydrates such as white flours and sugars.
With a healthy diet and regular workouts on a treadmill, weight loss of 10 pounds in a month is possible. However, a more gradual weight loss of 1 to 2 pounds per week might be more sustainable in the long term. Consider adding in strength training two or three times a week to build lean muscle, which allows you to burn more calories at rest.
- Office of Disease Prevention and Health Promotion: "Key Elements of Healthy Eating Patterns"
- Centers for Disease Control and Prevention: "Losing Weight"
- Mayo Clinic: Weight Loss: "6 Strategies for Success"
- National Center for Biotechnology Information: "Nutrition and Risk of Stroke"
- Georgia Highlands College: "PHED 1130: Nutrition and Energy Requirements"
- Calculator.net: "BMR Calculator"
- Harvard Health Publishing: "Get Moving to Slow Cardiovascular Aging"
- Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights"
- Harvard Health Publishing: "Treadmills: Tips for Using This Versatile Piece of Exercise Equipment"
- Many Tools: "Calculate Basal Metabolic Rate (BMR) Online (Harris Benedict Equation)"
- Mayo Clinic: "Metabolism and Weight Loss: How You Burn Calories"