Can you lose weight walking on a treadmill? Ultimate Guide

Walking and running is the best exercise that helps you lose weight and stay fit. I personally prefer to run outdoors rather than running on a treadmill. However, I run on a treadmill during bad weather and also in the Gym.

Can you lose weight walking on a treadmill

If you are a fitness enthusiast and love to run on a Treadmill, then you can choose any of the best treadmills that suit your indoor running workout. There are plenty of treadmills available in the market for all budgets. 

Can you lose weight walking on a Treadmill?

Can you really lose weight walking on a Treadmill? 

The answer to this question is Yes. With that said, the time to lose weight on a treadmill depends on the various factors such as the diet, age, duration, intensity, and consistency of your workout.

Let us have a closer look at some crucial factors that help you create an excellent treadmill workout strategy to lose weight faster. 

simple steps to lose weight


You can achieve weight loss only when you strictly maintain a calories deficit diet and workout plan. It means that you must burn more calories than you eat. So, to lose weight faster, it is crucial to keep a log of your food intake and calorie burn. 

To monitor food intake, you can use even a small diary to note down all the food that you eat throughout the day. To get a better result, you must note down everything that you eat and drink on each day. 

It would be great if you could be able to enter the calorie of each food on this list. 

But just making a food intake list does not help you lose weight. So the purpose of maintaining a food intake chart is to gradually decrease the quantity of food in a daily or weekly base. Gradually decreasing the food intake helps your body to adapt your new diet plan very quickly rather than putting the body into starvation mode all of a sudden. 

Putting the body into starvation mode suddenly may result in an undesirable effect on your health. So you should never do this for a healthy body and mind.

Additionally, recording your food intake has one more benefit. It allows you to review your diet, and it helps you to get rid of some unhealthy food items from your list on the next day or next week.  

If it is not possible for you to suddenly stop food or drink that you take for a quite long, then you can try to decrease the quantity gradually. 

“Remember, small changes together contribute to bigger achievements in life.”

Having a list of food intake along with calorie help you understand how much calories that you each and also how long you should run or walk on a treadmill to burn more calories than you eat. As I said earlier, maintaining a calorie deficit is essential to losing weight. 

Being said that, it is not easy to properly maintain food intake on a piece of paper, especially the calorie intake. Instead, you can try any food and calorie intake apps such as MyFitnessPal to monitor calorie and food intake in a systematic way. 

How long should I run on a treadmill to lose weight?

If you are planning to run on a treadmill to lose weight, then you must burn more calories than you eat. So the duration of treadmill workout to lose weight depends on the amount of calories that you want to burn each day. 

Let me explain this;

Calorie requirement per person depends on various factors such as age, sex, activities, etc. to name a few. However, generally, a woman and men require 2000 and 2500 calories respectively per day to maintain their weight. 

To lose one pound of weight, you must burn 3,500 calories each week. Let us make it further simple; you must burn 500 calories each day to achieve your one pound weight loss goal in a week. 

So you must restrict the calorie intake of 1500 for women and 2000 calories for men to lose one pound of weight in a week. 

Here is the point; if your calorie intake is more than 1500 or 2000, then you have to burn those extra calories that you ate each day. You can eat more if you are healthy and able to work out more to burn additional calories.

For example, if you are a man and eat 2500 calories one day, then you must burn 1000 calorie that day to achieve your week’s one-pound weight lose goal. 

You have already calculated calorie intake using MyFitnessPal app. But how to track the number of calories burned through each workout? The intensity of workout influence the rate of calorie burn, and this makes it difficult to calculate the amount of calories burned during each workout section. 

If you are completely new to MyFitnesspal, then you can check our article on MyFitnesspal and weight loss and its accuracy here.

So how to effectively calculate the calorie burn?

Some treadmills come with inbuilt calorie tracking feature that helps you get an overall idea about the calories burned during each workout. But it has some restrictions. I will tell you why. A treadmill with a calorie calculator can only track the calories that you burn on a treadmill. 

You are spending calories each day during your day to day activities. If you want to count those calories also, then you must have a fitness tracker or smartwatch. A fitness tracker also can track your activities on your treadmill, including calorie burned on each section.

I use my Fitbit to track my treadmill activities, and also other days to day activities like along with my heart rate, pulse, blood oxygen level, etc. 

When you run on a treadmill coupled with a smartwatch and MyFitnesspal, it helps you lose weight much faster in a systematic and scientific way.

How to run on a Treadmill to Lose weight?

Based on your overall fitness, you should create a Treadmill workout schedule first. The ultimate aim to run or walk on a treadmill is to burn additional calories that enter your body. 

Previously there was a misconception that running at the fat-burning zone is best for weight lose as at this stage body burns fat to generate energy rather than carbohydrates. But several studies and research has been conducted on this and proved that high-intensity workout burns more fat than that burn in fat burning zone. 

However, there are some benefits if you are running in the fat-burning zone. You can work out for long at the fat burning zone as even a low-intensity warm-up exercise can take you to Fat burning zone. This is the best form of exercise for beginners and also for those who can not do high-intensity workout for long.

Watch this wonderful fat-burning treadmill workout by Hanna Öberg. Watch and till the end!

But how to identify your heart rate zones? 

Heart rate zones vary from person to person depends on their age, weight, overall fitness, etc. There are fitness trackers and smartwatches in the market that can analyse your heart rate during various activities and also can detect each person’s heart rate zones automatically.

Fitbit devices have this feature(Fitbit Activity Zone Minutes) on their Fitbit Charge 4 and Fitbit Versa 2 devices currently. 


Consistency is another crucial factor that is necessary to achieve any fitness goals. You should have a strong desire to lose weight, and you must record your food intake and do regular workout to reach your goals. 

Many people stop doing a workout after doing it for a few days, and they ultimately fail to achieve their goals. So here are some essential points that you should keep in mind before starting any workout to achieve your fitness goals. 


Adequate sleep is essential for good health, and this is same for your weight workout as well. So if you have a fitness goal and you are working hard for this, then you must sleep well at night. 

Researches and studies suggest that sleep deprivation and insomnia can trigger weight gain. So you must ensure that you sleep adequately to ensure the loss of some extra pounds from your body. 

Making some simple changes in your sleep habits can improve your sleep. To do this, you should track your sleep stages accurately. 

But how to do this easily? 

Lucky, most of the fitness trackers and smartwatches come with sleep tracking features and can record your night sleep and even afternoon nap. If you have a desire to improve your sleeping pattern, then feel free to buy a smartwatch or fitness tracker to get a more in-depth insight into your sleep habits. 

I personally use my Fitbit Versa 2 to track my sleep activities, and it gives me accurate data of my sleep every day in the morning. 

Final Verdict

While considering all the factors discussed above, you might be now understood that a consistent treadmill workout along with a good diet can help you lose weight in a few months. 

Now I hope that I was able to answer your question, can you lose weight walking on a treadmill? What are your thoughts on this? or do you want to add more on this? Then please feel free to comment below. 

Leave a Comment