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Running on a treadmill is a healthy way to lose weight.
The healthiest way to lose weight and keep it off is through a combination of diet and exercise. If you can find a way to eliminate 500 calories per day, you'll find yourself a pound lighter after one week. Running on a treadmill can use hundreds of calories per day. Add some simple dietary changes to reduce your caloric intake and start enjoying the benefits of a healthier, leaner you.
A handy way to calculate calories spent is to multiply your weight in pounds by 0.75 and track your mileage. For example, if you weigh 130 pounds you'll burn 97.5 calories per mile. Running at a pace of 6 mph for three miles burns up 293 calories in 30 minutes. Heavier people burn calories at higher rates. For example, if you weigh 160 pounds you burn 120 calories per mile or 360 calories after three miles. Other factors that affect calorie burn include gender, lean muscle mass and age. Men, young adults and people with more lean muscle burn calories faster than women, seniors and people with more body fat.
Add Incline for a Bigger Burn
You can boost your calorie burn by increasing the treadmill's incline setting. Every percent of incline multiplies your calorie burn by about 10 percent. For example, running on a three-percent incline burns 322 calories in three miles if you weigh 130 pounds and 393 calories at 160 pounds. With a five-percent incline, the respective values rise to 381 and 468 calories.
Think Sprint to Burn Fat
In addition to helping you shed pounds overall, exercise can help change the ratio of lean muscle to fat tissue in your body. The best type of treadmill workouts for reducing body fat are high-intensity sprint intervals, which come in many varieties. The key is to use short sets -- from six seconds to four minutes -- and to alternate between hard sprinting and easy walking or jogging.
You Are What You Eat
Exercise is only one-half of a successful weight management strategy. The other half comes from dietary intake. To hit a weight loss target of one pound per week, you can burn off 300 calories daily from exercise and eliminate 200 calories from your diet. This might be as simple as swapping out a sugary caramel latte for plain black coffee or tea. Of course, if you increase your daily total calorie deficit by more than 500, you'll see the pounds drop off faster. Drastic weight loss can lead to other health problems, so avoid weight losses of more than two pounds per week.