Losing weight and keeping it off requires a change in the way you eat and exercise. While making these changes can be difficult, the exercise you choose to do doesn't have to be. Simply walking on a treadmill can help you burn calories to create the deficit necessary to achieve weight loss.
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Successfully losing weight boils down to a calorie balance. In order to lose half a kilo each week, you'll need to create a deficit of 500 calories each day through diet and exercise. By increasing the number of calories you burn through walking on a treadmill, you won't have to cut as many calories from your diet to lose weight and keep it off. Not only does walking boost your caloric expenditure, it improves your cardiovascular health, and walking on a treadmill helps strengthen your bones.
Calories Burned on the Treadmill
Your body weight and your speed both affect the number of calories you burn per hour on a treadmill. Walking at 5.6km per hour will burn 277 calories in a 73kg adult, 346 calories in a 91kg adult and 414 calories in a 109kg adult, according to MayoClinic.com. Reducing your speed to 3km per hour cuts your caloric expenditure by up to 150 calories.
Tips for Faster Results
To increase the weight-loss effects of your treadmill workout, try increasing your walking speed or the incline of the treadmill. To really boost your results in less time, try alternating between two- to three-minute periods of moderately-intense walking with one-minute sprints. This method, called high-intensity interval training, keeps your metabolism boosted for a period after you stop exercising, adding a few additional calories to your deficit.
Exercise is only half of the weight-loss equation. Even if you're spending time every day walking on a treadmill, you won't lose weight if you're eating more calories than you're burning. To easily eliminate calories from your diet, eat smaller meals more frequently throughout the day to keep your metabolism elevated and prevent yourself from feeling hungry. Eat plenty of fruits, vegetables, lean meats, whole grains and low-fat dairy products.
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