How to lose 10 lbs. weight on a treadmill in a month – is a normal question if you’re starting a weight-loss program. You’d like to lose 10 lbs. in a month! Setting a goal to lose 10 lbs. weight in a month may seem challenging, but it is achievable if you are ready to follow a rigorous diet and exercise plan.
The Mayo clinic recommends losing 1 to 2 lbs. (pounds) each week for a healthy weight loss regimen. This makes losing 10 pounds weight in a month possible. It is even easier to lose weight if you are overweight to begin with. The more you weigh, the more calories you will burn on a treadmill by performing the same program as someone who is lighter. Weight loss can be achieved by a combination of effort and dedication.
Here is how to lose 10 lbs. weight on a treadmill in a month?
To lose 10 lbs. weight on a treadmill in a month, lets start with losing 2 lbs. weight per week- one lbs. from dieting and another 1 lbs. from exercising on a treadmill. Go through details in below-
How to Lose 1 Lbs. Weight a Week Through Dieting
According to Mayo Clinic, in order to lose a pound of weight, you must burn 3,500 more calories than you consume. To lose 1 lbs. weight per week, you should consume 500 calories less per day. Eating less and eating with counting calories are the best ways to create a calorie deficit. So, you need to cut calories from your diet, keeping enough necessary nutrients in your daily diet plan.
Dietary requirements differ for men and women. A woman needs 2,000 calories and a man needs 2,500 calories per day. Therefore, if our daily diet was 500 calories less than what we require, we would have a calorie deficits. Then, a woman would consume 1,500 calories, while a man would consume 2,000 calories.
Keep track of what you eat using an online calorie counter or an app on your phone. There is an online calories counter that also shows you how many calories you need to lose weight. If you eat too few calories, you will not be able to stay to your diet and will revert to your previous weight.
How to Lose 1 Lbs. Weight a Week Through Exercising
In the last section, we discussed how to lose 1 lbs. weight per week through dieting. Now, we’ll talk about how to lose 1 lbs. weight per week through exercising to accomplish our weight loss target.
The exercise portion is slightly more difficult; you can run outside or on a treadmill. Already you know to lose 1 lbs. of weight you should burn 3500 calories more than you consume. To make things easier, we’ll divide the 3,500 into smaller chunks. That means we need to burn 500 calories every day through exercise.
When jogging at 6 mph on a treadmill for an hour, the average person burns 500 calories. The treadmill should be used in such a way that you are forced to breath heavily and sweat profusely. Even if it means starting with a walk. Take advantage of the incline and set the speed to make it difficult for yourself. Running and addition of incline on a treadmill, burns substantially more calories than walking.
Use an online calorie burn calculator to measure your calories burned per workout if your treadmill lacks a calorie counter feature. The good news is that the more weight you have, the more calories you will burn while exercising on the treadmill.
Combination of Dieting And Exercise
A weekly weight loss of 2 lbs. (1 lbs. from dieting and 1 lbs. from exercising) equates to a monthly weight loss of 10 lbs (pounds). If you can do precisely what I’ve suggested above and keep it up, you’ll meet your 10 lbs. per-month weight-loss goal.
Along with treadmill walking or running, emphasize a diet rich in colorful fruits and vegetables, whole grains, lean meats, low-fat dairy, and a small quantity of healthy fats such as olive oil or avocado. Consume no more than 10% of your daily calories from added sweets and saturated fats.
You won’t have to give up taste if you fill your plate with a variety of nutritious items. You’ll also get the nutrition you need to keep your treadmill workouts going. Eat more vegetables and curbs free fruits daily, and avoid processed carbohydrates like white flour and sugar.
Protein is especially important when exercising, as it helps build our muscles. If you’re not eating beef, you’ll need to replace it another source of protein.
It is possible to lose 10 pounds weight in a month by following a balanced diet and engaging in regular treadmill activity. A more progressive weight loss of 1 to 2 pounds each week may be more maintainable in the long run. If you want to burn more calories at rest, consider adding strength training two or three times a week.
To prepare for the exercising, you’ll need to build up your stamina. If you’re new to exercise, we have a 5k treadmill training plan for you.
What to Do After Losing 10 Lbs. Weight in a Month?
Enjoying the health benefits you obtain from exercising does not need you to stop. You should incorporate some strength training into your workout regimen. Working with weights tones your muscles, making you look taut and shedding few extra pounds.
Set aside at least two days a week for strength training. Keep working, and you will begin to see a greater change in your body, and hopefully, you will be closer to your target weight. Keep running and consume just the food that will help you maintain your weight.
Summary: How to Lose Weight on a Treadmill in a Month
A combination of diet and exercise will make it easier to lose 10 lbs. weight and to keep it off. You must now maintain the weight you’ve achieved. Once you reach your targeted weight, we recommend you stop calorie deficit dieting and eat what you need to maintain it. If you continue to exercise, you will get the many health benefits that come from regular physical activity.
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