Adjusting the incline level and intensity can help you lose more weight.
Five days of treadmill workouts won't be enough to help you lose a significant amount of weight, and if you try to lose weight too quickly you might lose lean tissue or water weight instead of fat. However, if you run for an hour a day, five days a week over an extended period of time, you can see results. The Centers for Disease Control and Prevention recommends a long-term plan with weight loss in the area of one to two pounds each week.
Consistently walking on a treadmill five times per week for one-hour sessions will help overall weight loss.
Walking on a treadmill is one way to lose pounds. The number of calories you lose will differ depending on your weight and intensity level, and a treadmill can help you track your pace. In one hour a 160-pound person can burn 204 calories walking at 2 mph and 314 calories with walking at 3.5 mph. Using this example, if the same person walked on the treadmill every day for five days, she'd burn 1,020 calories at 2 mph, burning around one-third of a pound, or 1,570 calories at 3.5 mph, burning almost half a pound.
Pick Up the Speed
If you increase your speed to a jog or run, you can significantly increase the calories you burn and the amount of weight you can lose. A 160-pound person can burn 606 calories by running at a 5 mph pace or 861 calories by running at an 8 mph pace for one hour. Over the course of five days, she would burn 3,030 calories at the 5 mph pace or 4,305 calories at the 8 mph pace. The 5 mph pace is almost enough to burn one pound, while the 8 mph pace will burn over one pound.
Create Hills to Climb
Achieve better results from your treadmill workout simply by adding an incline. You'll mimic hills and give yourself a harder workout. вЂњFitnessвЂќ magazine explains that you can burn 150 percent more calories from walking on a treadmill or 60 percent more calories from running on a treadmill if you set it to a 15 percent incline instead of leaving it flat.
Don't Forget Your Diet
A combination of diet and exercise will make it easier to lose weight and to keep it off. For example, if your goal was to create a calorie deficit of 500 calories each day for a total of 3,500 for the week, you could burn 250 calories through exercise and reduce your intake by 250 calories through your diet each day. If you're looking for faster weight loss, MayoClinic.com explains that you can lose more weight in the first couple weeks of a healthy reduced-calorie weight loss plan, but should shoot to lose one to two pounds per week after that.