How Much Weight Can You Lose on a Treadmill in a Week?

How Much Weight Can You Lose on a Treadmill in a Week

The amount of weight you may lose on a treadmill per week depends on a variety of factors including your current weight, body composition, how many calories you burn during your workout, and how often you use the treadmill.

However, if you are consistent with your workouts and make healthy dietary choices, you will likely see some results over time.

Treadmills may help you lose one to two pounds each week if you are determined.

It’s a healthy amount of fat to burn within seven days. You only have to get up and start working out every day.

How Many Calories Equals One Pound of Weight?

Burning calories means you are losing excess weight. As simple as you can read it.

One pound of weight equals 3500 calories, which might look like some big numbers. But, slowly and gradually, you will find it less.

Here is the good news.

You will burn a high amount of calories if you are overweight.

However, do not expect anything overnight. Start by walking on the machine, then try jogging and running. It’s the best practice to follow if you want to achieve a standard weight.

How to Measure Calorie Loss?

Track your progress after every seven days to see how you are performing. You want to lose 2 pounds every weeks, right? So, work accordingly and be hell-bent to get the desired results.

The weight management process require a lot of commitment and hard work. Plus, be ready to deal with a new lifestyle altogether. Adjust your daily routine and make at least 30 to 60 minutes to work out daily.

You can check the lost calories on your treadmill console.

Apart from that, you can measure it using this treadmill weight loss calculator. It gives you the exact calorie loss depending upon your weight, time spent on a treadmill, distance covered and speed. Also read: How Accurate Are Treadmills in Reporting Speed and Distance?

Follow a Workout Schedule to Lose Weight

You need to train every day to burn the required amount of calories so that you can cut down 2 pounds within a week. Start by walking on the treadmill. You can burn a significant amount of calories via walking, especially if you are using the incline.

Walking is easy as compared to jogging or running. Plus, it’s excellent for beginners who cannot run for a long distance. We suggest that you walk for 5 minutes at zero per cent incline, then

  • Walk for 1 minute at 1 per cent incline
  • 2 minutes at 2 per cent incline
  • 3 minutes at 3 per cent and 5 minutes at 4 per cent of a gradient.
  • Reduce the slope to 3 per cent and walk for 3 minutes
  • Walk for 2 minutes at 2 per cent incline and 1 minute at 1 per cent.
  • Finally, walk for 5 minutes at 0 per cent incline and allow your body to cool down.

Regular running is also effective in calorie loss. So, attempt to run once you can successfully walk for more than 20 minutes. Start by jogging for 5 minutes at zero per cent incline. Then,

  • Run for 1.5 km at 2 per cent incline.
  • 2 minutes at 0 per cent incline
  • 5 km at 3 per cent incline
  • 2 minutes at 0 per cent incline
  • 5 km at 4 per cent incline
  • Five minutes of jogging to cool down.

Related post: How To Burn 400 Calories on The Treadmill?

Maintain a healthy diet for effective weight loss

Burning 2 pounds within seven days is a challenging task. So, it’s better to watch what you are eating.

Keep a check on your calorie intake, but do not stay hungry or starve to achieve the desired weight.

It will help if you consume a nutrient-rich diet because for the daily workout.

Eat three meals and one snack if you are exercising regularly.

Suppose you feel hungrier, then don’t worry because it’s normal due to extra physical activities. We suggest a protein shake, especially after the workout. Protein can repair and build your muscles.

Other Tips To Lose 2 Pounds a Week

  • Do not consume starch. For instance, a baked potato can add up to 200 calories.
  • Replace your snacks with some fruits and salads.
  • Set goals, achieve them and give yourself a treat.
  • Walk with your dog for 1 hour daily. However, do not count it as a workout. Play with your cat if you have one. Any of the pets can help you in calories loss because they are always ready for games.
  • Kids love to play games as well. Go to the park with them.
  • Visit diet-friendly restaurants on weekends.
  • Do not consume beverages including soda, sports drinks filled with sugar, carbonated drinks, and flavoured coffee. Water is better than these calorie contributors. Avoid alcohol.
  • Work out with a positive attitude and focus on your movements.


How to lose weight on a treadmill in a month?

The first step is to establish a workout schedule. Include high-intensity interval training (HIIT) in your exercises. Do not focus on the weight loss initially. Try to make a habit of exercising daily.

Start by strolling on a treadmill. Maintain the same speed and continue walking for at least 15 minutes on the first day. If you are an experienced user, then start with jogging or running.

Once you are comfortable on the treadmill, attempt HIIT – walk or jog for 5 minutes, then run at your top speed for one minute. Then, walk or jog for 1 minute. Continue the same steps for 30 minutes.

Include incline walking, jogging and running for effective weight loss on a treadmill in a month—practice HIIT using the incline at different levels. Rest for one day every week and let your body recover.

What is the healthy weight loss per week kg?

According to fitness experts, a weight loss between 0.45 to 0.9 kg (1 to 2 pounds) is healthy. If you are losing more weight, then you are not going in the right way.

What is the amount of calories burned on the treadmill for 30 minutes?

Apart from time, the calorie loss also depends upon your weight and speed. For instance, if you weigh 56 kg (125 pounds), you can burn around 150 calories walking at 7.25 km/h. Similarly, you will get rid of 222 calories if you weigh 83 kg walking at the same speed. So, use this treadmill weight loss calculator to check the exact value according to your weight, distance, incline and time spent on the treadmill.

Does treadmill help lose weight in your stomach?

Yes, walking, jogging and running on a treadmill is some of the best ways to cut down belly fat. So, you can start working today, and within few weeks, you will start seeing the results.

How to use treadmill to lose belly fat?

The treadmill is a great way to cut down stubborn belly fat. Walk or jog every day for 30 minutes to see the results. After 7 to 10 days, introduce incline to your workout sessions. Start with a 10 min walk or job, then activate the slope for the next 20 minutes.

Attempt running on a treadmill once you feel confident. Start by jogging for 10 minutes and run for 20 minutes. Maintain the same speed while jogging and running. Include HIIT to make the exercises more effective.

Bottom Line

Follow the points we discussed above to lose 2 pounds a week on a treadmill, especially if you are overweight.

You can achieve fat loss even if you are not obese. Work out regularly and consume a low amount of calories to make weight management more constructive.

There are chances that you might skip a workout session or eat a calorie-rich meal, especially if you are celebrating your birthday or promotion.

Don’t worry about this small mistake and resume the next day. Enjoy the journey of fat loss because it’s not a punishment. Be regular at the treadmill, and you will start liking the exercises.