Step 1
Record your starting body weight. Step on a scale and then write down your body weight in a notebook. Once per week, on the same day every week, step on the scale and record your updated weight in your notebook. This will help monitor your progress and increase your motivation and accountability.
Step 2
Calculate the number of calories you burn per day. According to Debra Wein, a registered dietitian and Certified Strength and Conditioning Specialist, you can estimate the number of calories you burn with a mathematical equation. Women find their daily calories burned with 655 + (9.6 X weight in kg) + (1.7 X height in cm) – (4.7 X age in years). Men calculate their value with 66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years). Determine your weight in kilograms by dividing your weight in pounds by 2.2. Find your height in centimeters by multiplying your height in inches by 2.54.
Step 3
Monitor and adjust your calorie intake so you create a caloric deficit with your diet alone. To lose weight, you must consume 250 to 500 fewer calories than you burn. Subtract 250 or 500 from your daily burned calories total. This alone will equate to a 2- to 4-lb. loss.
Step 4
Work out on your treadmill for 60 minutes six days per week. According to Harvard Health Publications, a 185-lb. person will burn about 1,110 calories every 60 minutes they run at 7.5 mph. This same person will burn 800 calories in 60 minutes of jogging at 5.2 mph and 356 calories in 60 minutes of walking at 3.5 mph. This equates to 6,660 calories running, 4,800 calories jogging and 2,136 calories walking, per week. This in turn translates to about 1/2 to 2 lbs. of weight loss per week, or 2 to 8 lbs. per month.
Tips
If you can't walk, jog or run on the treadmill for 60 minutes at a time, consider splitting your total workout time into separate, multiple bouts of exercise throughout the day. For example, complete 30 minutes on the treadmill in the morning and 30 minutes in the evening.
