How to Lose Weight on a Treadmill in a Month in the Right Way

A treadmill is a great way to work towards your weight loss goals. Follow these tips to help!
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Last updated: August 27, 2023
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Making goals to lose weight is an awesome thing to do! There are several great methods that can help you out if you know how to use them. From diet to exercise, you’ve totally got this! Many times, losing weight is mostly about making a lifestyle change. One of those changes should be adding in some walking or cardio.

A treadmill brings you that accessibility. If you’re curious about how to lose weight on a treadmill in a month, we’ve got all the details that you need. There are certain tips to follow for the best results. Every person loses differently so keep in mind you probably won’t hit your ultimate goals in the first month.

But you can certainly make great progress if you put your mind to it. Read below to find out more!

How Much Can You Lose on a Treadmill in a Month

How to Lose Weight on a Treadmill in a Month in the Right Way
A six-week treadmill workout could potentially mean a drop of six to 12 pounds.

If your plans are to lose 100 pounds, this probably isn’t going to happen in a single month. While losing weight on the treadmill is pretty easy, it’s more reasonable to set small goals and then work towards those. Eventually, those small goals will help you reach your much bigger goal, whatever it may be.

First, determine how much weight you want to lose and then break this down into smaller goals. If your goal is just to drop twenty pounds, it won’t take you very long. It might be reasonable to shoot for about 5 pounds each month to help you get there.

Losing too much weight too quickly could be bad for your body and be hard to sustain. This is why most medical providers recommend a slow and steady plan to meet your goals. Ideally, you want to stick to about 4-8 pounds per month. However, it’s not uncommon to be able to lose 10 pounds if you have a lot of weight to lose.

How to Lose 10 lbs. on a Treadmill in a Month: Tips and Tricks

Let’s say your goal for the first month is going to be to drop 10 pounds. First, you need a good treadmill. You can check out these best treadmills with 400 lb weight capacity to get started. And if you’re on a tight budget, we recommend checking out these best treadmills under $200 as well. Once you choose your treadmill, you can move on to creating a plan and start on that weight loss!

Running Plan

If you set a running plan, this will give you a great place to get started. You can also add in some other exercises and a healthy diet to add to this plan. For now, let’s focus on the plan. To make a running plan, you need to figure out how much you will run at one time and how many days a week you can fit this running in.

For example, if your goal is to run 5 days a week, you can probably shoot for 15-30 minutes each time. Your running plan should include the speed you want to try to run, and any inclines you’re going to use. You might need to see what you can handle in order to establish this. Start small and build up if you need to.

Add things like weight lifting, swimming, or other activities into your days to give you some balance and additional help with your goals.

Keep Healthy Diet

How to Lose Weight on a Treadmill in a Month in the Right Way
Eating a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats, are essential for a healthy diet.

You can run all the miles but without a healthy diet, you’re likely going to struggle. Try creating a well-balanced diet that integrates all of the food groups. You can moderate caloric intake as well as manage your portions and sugars.

You don’t have to avoid carbs or sugar but you do need to moderate them. The goal of a healthy diet is to eat foods that nourish you and provide you with energy. It’s ok to have a treat but you need to be mindful of your intake and focus on eating high-quality foods the majority of the time.

And while we’re here, don’t forget that is absolutely vital to stay hydrated. You should be carrying a water bottle with you everywhere you go and drinking water throughout the day.

Try High-Intensity Interval Training

High-Intensity Interval training, also known as HIIT training has a lot of benefits. You can even practice HIIT training on your treadmill. The goal of this type of training is to push your body to the limits for short timeframes, let it rest and recover, and then push it again.

On the treadmill, that might include running hard at a steeper incline or higher speed for 30 seconds and then reducing speed and incline for about 60 seconds. You can repeat this a few times and then allow your body to cool down before you stop.

Set Your Fat-Burning Zone

It is based on elevating your heart rate to a specific interval. You can figure out your maximum heart rate by taking your age and subtracting it from 220. If you’re 30, this makes your maximum 190.

The fat burning zone is approximately 70% of the maximum so the goal should be to find the zone where you are hitting that number but not overdo it.

Add Hills

You don’t have to go out and walk the hilliest roads you can find. You can also use your treadmill to challenge you with hills and inclines. When you are running and walking on the treadmill, try adding in some incline. It resembles hitting a hill and it’s a great challenge.

You can really challenge yourself with some steep grades or even go up and down to give yourself a variety.

How to Lose Weight on a Treadmill in a Month in the Right Way
When walking or running on an incline, your body is working harder and burning more calories than if you were doing the same on a flat surface.

Combine Several Workouts

Working out on the treadmill doesn’t always just mean slowly walking along. There are several different ways to work out. From adding hills, to trying HIIT techniques to even using weights or workout bands.

In addition, your workout doesn’t only have to be on the treadmill. Subjecting your body to a variety of workouts will help provide strength and endurance while also helping with your weight loss journey.

How to Lose 20 lbs. on a Treadmill in a Month

Ideally, you are probably not going to lose 20 pounds on the treadmill in a single month. From a professional standpoint, you will most likely lose an average of 1-2 pounds per week with consistent efforts.

That being said, someone who has extensive weight to lose could potentially lose 20 pounds in a month. As they lose weight, the numbers will slow down and level out more. You can use many of the same tips from above to accomplish losing 20 pounds.

However, this is only feasible if you really do have hefty weight loss goals.

1-Month Results

Before you ever get started weigh yourself and take measurements. Measurements should include arms, legs, neck, waist, and hips at a minimum. You will be surprised at just how much weight you can lose when you stay consistent.

Rather than obsessively tracking throughout the month, wait a full 30 days to weigh or take measurements again. Just put in the work on the best compact treadmill, or whatever you happen to be using for your journey.

At the end of the month, check in on your progress and rejoice in how far you’ve come. You’re a champion!

Benefits of Losing Weight

Losing weight can have both mental and physical benefits. Being in a healthy weight range will give you more strength and endurance and likely allow you to enjoy more things in life. It brings you health and with any luck, it will extend your life. You still have a lot of life ahead of you!

Losing weight is good for your heart health, joint health, and organ health. In addition, you will likely experience improved self-confidence and maybe even better overall mental health too.

Final Thoughts

The treadmill is a great tool to use for aiding in weight loss. Keep in mind that you need to take an approach that uses not just equipment like this but also incorporates better eating habits and drinking plenty of water.

When you’re learning how to lose weight on a treadmill in a month, there are so many different options for your workouts. You can integrate this is in as your primary cardio or just use it as part of your routine, adding in HIIT training, weight lifting, and other activities for your entire body and health.

The tips here are designed to help you make the most of your weight loss journey with a treadmill. Here’s to your success!

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