Regular exercise and eating a low-calorie diet can make it simpler to reach your desired weight if you want to lose 60 pounds.
Learn how to maximize your workout to lose weight and become in shape, as well as how many calories you will burn on the treadmill.
“I must shed 60 pounds in a month”, does this may sound familiar to you?
The first step to living a better life is frequently making the decision to reduce weight.
It’s essential to be patient and have reasonable expectations if your aim is to lose 60 pounds.
According to the Mayo Clinic, 1 to 2 pounds should be lost per week at a healthy rate. 3,500 calories make up one pound of fat, thus a low-calorie diet and regular exercise are required to burn more calories than you consume.
It would take you roughly seven months to drop 60 pounds if you follow the recommended weight reduction regimen of 2 pounds each week. It is neither safe nor realistic to lose that much weight in a month. You might be tempted to try crash diets to lose weight more quickly, but if you do, you risk gaining it back once you start eating normally again.
The secret is long-term dedication. To achieve long-lasting results, incorporate exercise and a balanced diet into your daily routine. Losing weight requires both regular activities, such as treadmill walking or jogging, and calorie restriction.
According to the 2015-2020 Dietary Guidelines for Americans, you can safely lose 1 to 1.5 pounds per week by reducing your daily caloric intake by 500 to 750 calories and exercising regularly.
Burned Calories on a Treadmill
According to the Mayo Clinic, you should try to exercise for at least 30 minutes each day. If you are not eating a low-calorie diet, you may need to exercise for a longer period of time to reach your 60-pound weight loss goal.
According to the American Council on Exercise, a number of variables, including your weight and level of effort, affect how many calories you burn while exercising on a treadmill. You burn more calories when you are heavier. To find out how many calories are expended during various exercises for your individual weight, use their online calculator.
If you weigh 200 pounds, you will burn the following number of calories on the treadmill in an hour:
Walking (181) at 2.0 mph
People walking at 3.5 mph: 344
Running: 725 (5 mph; 12 seconds per mile).
Distance traveled in a mile at 6 mph: 907
The mileage run at 10 mph in six minutes: 1,451
Running outside can burn more calories than running on a treadmill because of the wind resistance and the varied landscape, according to Harvard Health Publishing. To make up for the discrepancy, they advise setting your treadmill’s slope to at least 1%. You can burn more calories faster by switching from walking to running.
On the treadmill, adjust the speed so that you are either running or walking quickly. Your heart rate must rise at a rapid enough pace.
The American Heart Association (AHA) states that in order to determine your maximal heart rate during exercise, you must subtract your age from 220. Your maximal heart rate is 180 beats per minute if you are 40 years old.
When engaging in vigorous activity, your target heart rate should be between 70 and 85 percent and 50 to 70 percent of your maximum heart rate, respectively. To maintain track, wear a heart-rate monitor on your wrist or chest. For more details on determining your target heart rate, consult the chart on the AHA page.
Tips for Increasing Calorie Burn
To achieve your weight-loss objective, it’s critical to maximize your calorie burn on the treadmill. By adding an incline to your walking path, you can increase the number of calories you burn by making your muscles work harder and increasing your heart rate. To improve your energy expenditure, you can also grip modest weights or wear a weighted vest.
Read more about this 40-minute treadmill workout to burn fat and beat boredom.
Add a treadmill workout that uses high-intensity interval training (HIIT) to your program. According to the American Council on Exercise, HIIT workouts are efficient because they raise your metabolism and get your heart rate into the fat-burning range (80 to 95 percent of your maximal heart rate).
With this exercise, you alter your pace, intensity, and rest intervals by varying the inclination and speed. To get started, try our 25-Minute HIIT Treadmill Workout! To achieve your 60-pound weight loss goal, stay committed to exercising on the treadmill for 30 to an hour every day.
Several variables affect how quickly someone can lose weight using an elliptical machine. Learn how many calories you can burn on the elliptical for a half-hour, as well as weight loss tricks. A solid strategy for achieving your objectives is combining aerobic exercise with calorie restriction.
Calorie Burning Techniques
It depends on more than simply how long you exercise on an elliptical machine (or any other form of the cardio machine), but that is also significant. The Mayo Clinic states that your weight is influenced by how many calories you consume, how much exercise you get, and your basal metabolic rate.
Your body needs energy from your basal metabolism to carry out essential tasks like breathing and digestion. Your basal metabolism is largely out of your hands, but you may alter your food and exercise routines to become in shape. Burning 3,500 calories is needed to lose each pound of fat that you are trying to lose.
If you combine nutrition and exercise, you will lose weight faster. Cutting 500 to 1,000 calories each day will help you lose 1 to 2 pounds per week, which is a healthy rate of weight loss, according to the USDA National Agricultural Library. You should exercise daily to burn at least 250 calories, according to the American Council on Exercise.
Exercise and fewer calories are the ideal weight-loss combination.
Calories Used by the Elliptical Machine
According to the University of Rochester, the number of calories you will burn on an elliptical cycle depends on a variety of variables, including your weight. Use their calculator and enter your weight in the corresponding field to obtain a more precise estimate of the calories burned.
For instance, if you weigh 150 pounds, using an elliptical machine will help you burn roughly 648 calories in an hour or 324 calories in a half-hour. As you can see, using an elliptical machine to burn calories and get leaner is a terrific idea.
However, this calorie count is only an estimate. You might not burn as many calories if you aren’t exercising hard enough or if the elliptical doesn’t have enough resistance. The American Heart Association (AHA) recommends keeping your heart rate within a reasonable range to make sure you are burning calories.
To determine this, multiply your age by 220 and remove it to determine your maximal heart rate. Your ideal heart rate should be between 50 and 70 percent for moderate activity and between 70 and 85 percent for intense activity, according to the AHA.
Your maximal heart rate, for instance, is 180 if you are 40 years old. When exercising, you should aim for a heart rate of 90 to 153. Visit their chart for additional details.
Burn Maximum Calories on the Elliptical
Are you prepared to begin? Using the elliptical, you can reduce weight in the following ways:
1. You can lose more than a pound in a week if you reduce your calorie intake by 500 and exercise for 30 minutes five days a week on the elliptical.
2. You will lose roughly 2 pounds each week if you increase your elliptical exercise duration to one hour five days a week and reduce your calorie intake by 500 calories.
3. If you only use the elliptical for an hour, five days a week, and make no other dietary changes, you will lose almost 2 pounds per week.
Try our HIIT Elliptical Workout to increase your calorie burning. Because you perform short bursts of high-intensity exercise followed by a brief time of rest, which raises your heart rate, this type of training really burns calories.
Because it effectively burns calories, an elliptical machine is often a terrific way to receive aerobic exercise. Its design also lessens the strain on your joints, according to the Mayo Clinic. Contrary to an elliptical, which has low impact, utilizing a treadmill or stair-climbing equipment can hurt if you have knee problems.
You may also work out your arms and burn extra calories with the help of the movable upper body grips and poles.
Your health and fitness level will certainly improve if you visit the gym every day for a month. You’ll probably lose weight as well, but how much depends on your diet and calorie intake, among other things.
Joining a gym to lose weight
The Centers for Disease Control and Prevention recommends losing up to eight pounds each month, or two pounds per week, in order to maintain your health and increase your chances of keeping the weight off. The U.S. Department of Health and Human Services advises practicing moderate-intensity exercise for at least 300 minutes, or five hours, each week for people who are attempting to reduce weight.
3,500 more calories must be burned off than must be consumed in order to lose one pound. You can easily achieve this goal by engaging in a high-calorie-burning activity every day for a month, such as running on the treadmill, by burning at least 500 calories in each session, depending on the intensity of your workout.
What Is a Healthy Amount of Calories Burned During Exercise?
The number of calories you burn during a one-hour workout varies depending on your weight and exercise intensity, according to estimates from Harvard Health. The more calories you expend, the more weight you have. Here are some typical gym workouts and how many calories they burn:
- 600–888 calories for six miles per hour of treadmill running
- Lifting weights: 180 to 266 calories
- 330 to 488 calories from low-impact aerobics
- 540 to 800 calories on an elliptical machine
- 600 to 888 calories from swimming laps
Success in Weight Loss
Exercise and daily gym visits are merely a portion of the weight-loss puzzle. No matter how much you exercise, you won’t lose weight if you consume too many calories. Make use of a calculator that estimates the number of calories your body needs to maintain its weight to find out how many calories it needs.
How Many Calories Does the Body Burn Naturally Each Day?
Don’t consume more calories than that to get the most out of your workouts. Reduce your calorie intake to accelerate your pace of weight reduction. The Centers for Disease Control and Prevention advocates making a few simple modifications to lower your calorie intake while still maintaining a healthy diet. Several instances include:
- Choose water over soda or juice.
- Substitute low-fat dairy products like milk and cheese with high-fat ones.
- Opt for fruit or a salad rather than chips or french fries.
It’s only normal to want to see results right away when you start a weight loss quest. Even though deciding to lose 10 pounds a month may be difficult, it is possible if you are committed to following a rigorous diet and exercise regimen. Weight loss can be sustained over time by combining a nutritious diet with cardio on a treadmill and strength training.
Burn Calories to Lose Weight
You would need to burn about 3,500 calories to lose 1 pound of body fat, and you would require 35,000 calories to drop 10 pounds. This equates to 1,250 calories each day or 8,750 calories per week. Use the Harris-Benedict formula to calculate your basal metabolic rate or the number of calories you require merely to exist, in order to establish the number of calories required for your particular weight loss.
- For men: 66 + (12.7 x height in inches) + (6.2 x weight in pounds) (6.76 x age in years)
- For women, multiply 655.1 by 4.35 times your weight in pounds plus 4.7 times your height in inches (4.7 x age in years)
Then, multiply that sum by the activity-factor points, which correspond to your level of activity and range from 1.2 to 1.9. If you work out frequently, six or seven days a week, multiply your BMR by 1.725 points to get how many calories you need each day, or use an online calculator.
That total is the number of calories you expend on a typical day and is the minimum amount required to keep your weight stable. As a result, in order to lose weight, you must establish a caloric deficit, which you can do by working out and eating less caloric food.
Basics of Treadmill Weight Loss
Running and walking are both cardiovascular exercises that can help you live longer and burn calories while also enhancing your immune system, mood, and heart health. You can burn roughly 100 calories while walking a mile on a treadmill in 20 minutes at a moderate pace. Running will increase your calorie burn and enable you to travel further in the same amount of time.
For instance, a 160-pound person running at 5 mph will burn more than 600 calories. For the same person, an hour of brisk walking will burn around half that much. Running might be the best way to reach your objectives for weight loss on a treadmill.
If you enjoy walking or if running every day doesn’t feel good for your body, that doesn’t mean you have to stop doing it. Making the activity harder can be as simple as walking more quickly and adding an incline. As your leg strength and endurance increase, gradually increase the incline from 1 to 5 percent to a higher level.
Combine your diet and exercise
Focus on a diet full of vibrant fruits and veggies, whole grains, lean proteins, low-fat dairy, and a small number of healthy fats, like avocado and olive oil, in addition to treadmill walking or running. Aim to consume fewer than 10% of your daily calories from saturated fats and added sweets. You may maintain taste by packing your plate with a variety of healthful meals.
Additionally, you’ll be receiving the right nutrients to support your treadmill exercises. Aim for three servings of fruit and four servings of vegetables every day, and stay away from processed carbohydrates like white bread and sugar.
Learn more about how to begin weightlifting.
Losing 10 pounds in a month is feasible with a good diet and consistent treadmill use. A weight loss of 1 to 2 pounds each week, however, may be more sustainable in the long run. Build lean muscle by doing weight training twice or three times each week to increase your resting metabolic rate.