Regularly working out on a treadmill can help you lose weight, but how much depends on the intensity, duration and frequency of your workouts as well as how disciplined you are with your nutritional habits. According to the American Council on Exercise, a goal of one to two pounds per week is an aggressive and yet safe rate of weight loss. This would mean in six weeks, you have the potential to safely drop six to 12 pounds.
Significance of the Treadmill
Working out on a treadmill can play a significant part in a successful weight-loss program because of the number of calories you burn during your session. To lose weight, you want to increase the number of calories you burn every day, because if you burn a greater number than you consume, you'll force your body into breaking down the fat you have stored on your body and you will lose weight. To lose a pound of fat, you've got to burn 3,500 more calories than you consume. A weekly weight loss of one to two pounds, therefore, would mean a caloric deficit of 3,500 to 7,000 every seven days.
Potential Calories Burned
A weekly caloric deficit of 3,500 to 7,000 means a daily deficit of 500 to 1,000 calories. Knowing this, you can structure your treadmill workouts to ensure you're burning an appropriate number of calories. How many calories you'll burn during each treadmill workout depends on the intensity and duration of your session. Running on the treadmill will burn significantly more calories than walking, for example. According to a physical activity calorie counter provided by the American Council on Exercise, a 150-pound person will burn about 340 calories during a 30-minute jog at 6 mph. Picking up the pace and running at 8 mph, this person would burn about 459 calories during that time. If you're walking on the treadmill at 2 mph, you could burn about 68 calories in a 30-minute workout. A walking pace of 4 mph will end up burning about 170 calories.
You'll need to be consistent with your treadmill workouts in order to burn enough calories to create a deficit to lose weight. If you walk at 4 mph during your treadmill workouts and thus burn about 170 calories during each session, you'll be able to create a 3,500-calorie deficit about every 20 workouts. This means it'll take you about three weeks to lose a pound and thus lose about two pounds in the six-week period. If you run at 8 mph and thus burn about 459 calories during each workout, you'll create a 3,500-calorie deficit about every seven workouts and thus have the potential of losing six pounds in a six-week period.
If you want to successfully lose weight with your treadmill workouts, you'll also need to ensure you're taking in an appropriate number of calories that allows the creation of a caloric deficit. If you were to consume high-calorie meals, you would quickly cancel out the calories you burned during your treadmill workout. Making adjustments to what you eat and drink is also what's going to allow you to lose one to two pounds per week. Cut back the number of calories you consume by drinking only water and eating primarily fruits, vegetables, whole grains and lean proteins.