Last updated on August 26th, 2022 at 04:36 am
Do you have an overweight body and want to know how to lose weight on a treadmill in 2 weeks?
Are you feeling motivated and setting a goal towards your excess weight loss?
There are many factors that are involved in losing weight in 2 weeks.
We cannot ignore that overeating and a lazy routine lead us to obesity. Our modern lifestyle is too static.
We are occupied in a busy routine, where we eat snacks and watch Netflix the whole day while lying down on a couch.
When you sit in front of a laptop and do work from home you will notice that after some time you are gaining weight.
If you want to lose weight on a treadmill in 2 weeks then you need proper diet plans and workout programs.
It is not a big deal to lose weight because every problem has a solution.
So we will discuss factors and solutions that can help us to lose weight on a treadmill in 2 weeks.
Role Of Treadmill In Losing Weight
A lot of people ask a question which fitness gear is best to start weight loss goal?
I must say the Treadmill is the most reliable gear we can keep at our place to lose weight.
The treadmill is one of the best fitness machines that helps you in aerobic exercise.
Everybody wants a slim and healthy body in less time.
For this purpose, you can choose a treadmill in the beginning.
With healthy eating and regular workouts on a treadmill, you can lose excess weight of 2-3 lbs per week.
This leading gear these days comes with new modern techniques that can help us in cardio exercises.
How Much Treadmill Time do You Need Per Day To Lose Weight?
I would never suggest you start losing weight with heavy exercise and long walks on a treadmill.
It is dangerous for our health that one day we are lying down on a couch and the next day we are running for an hour.
Start with easy walking, you can walk for 30 mins and cover a distance of 1.5 to 2 miles.
It would be best to start with 4 mph and 50-60% of your maximum heart rate.
It will make your body get used to walking on a treadmill.
And you will see a difference that you get motivated and active with just easy walking in the beginning.
Moreover, add little cardio too to see good results in 2 weeks.
When you see that now you need to speed up your pace to get visible results.
Take your walk for an hour per day to burn more calories and get rid of extra weight.
Increase your speed from 4 mph to 5 mph and shorten your time from 30 mins to 15 mins to get speedy results.
It’s the most optimum advice that you should spend 250-300 minutes per week to lose 2 lbs.
Everyone has a different body type and health history which is a major factor in losing weight.
30-Minute Treadmill Workouts For Weight Loss
No doubt that the treadmill is beneficial for losing weight fast.
You need to focus on the plans that you are choosing for weight loss.
Most treadmills are equipped with preset workout programs that are designed by world-famous trainers.
If you will do a workout according to the preset programs you can see a visible change in your body.
Treadmills provide many benefits to the body from losing weight to body-shaping and improving our cardiovascular health.
High-Intensity Interval Training is an effective and most trending workout in the fitness world.
I like the most interesting thing about this training is that it challenges your body and burns calories fast.
You can perform a high level of cardio for a short duration
Simple walking or running will never provide you desired result of losing weight in 2 weeks.
You need to add high intense exercises to meet your goal.
You need to work around 85-95% of your maximum heart rate to maximize fat loss with HIIT.
Warm up for 5 minutes with a brisk walk. Then jog for 1 minute at the speed of 5 mph.
Now rest for 2 minutes and then again repeat the process 15 times at least for quick results.
Intervals are short periods of time where you can run at a specific speed to burn calories fast.
Treadmill Walking Uphill
Walking uphill on a treadmill is way too efficient in losing weight. It works especially for the lower body areas.
Burning more calories and losing weight fast by increasing the incline is helpful in toning the lower body.
If you have a preset program of the incline in your treadmill then use them for better results.
The maximum heart rate for incline should be 60-80%.
Start with a 0% incline and gradually increase by the increment of 0.5%.
Workout on a high incline level to see apparent results otherwise walking on a flat surface will not give you results.
It will help you to strengthen your cardiovascular health, muscle building, and fat burning.
Also Read: 30 minutes daily treadmill workout
Proper Diet Plan
You cannot achieve your weight loss plan without having a proper diet plan.
Overeating and workout will not work together you need to follow a proper diet plan according to your body type.
You can ask for a diet plan from a dietician or your fitness trainer.
There are many apps that can count calories and let you know how many calories are required for your body.
Here we will discuss things that aid you in losing weight in 2 weeks.
The foremost rule for losing weight is to control your calories.
You need to make a notable effort to cut down your calories if you want to lose weight.
The best way to cut down the calories is to control calories in what you eat.
You can make a diet plan that can burn 300 calories per day.
At the same time, you can cut down an extra 300 calories by jogging and running on a treadmill.
An average body needs 1500 calories to sustain health.
You need to burn about 3500 calories to reduce 1 pound.
Otherwise, you will feel lethargic and can’t work properly.
We cannot ignore the fact that genetics play an essential role in losing weight.
Along with jogging on the treadmill and calorie control, you can lose weight in 2 weeks.
Change The Way You Eat
3 times big meals are not advised by the dieticians.
High intense workouts and running will bring an efficient result if you will change your eating habits.
But change your eating habit by dividing your 3 meals into 6 small meals. It will increase your ability to burn fat.
Eat slowly, take a small bite and chew every bite 32 times to digest it well. Drink at least 2-3 liters of water.
Eating more fiber and leafy vegetables is highly recommended for weight reduction. Cut the carbs and take black coffee.
Do challenging workouts on a treadmill to burn more fats with diet control.
Importance Of Treadmill For Losing Belly Fat
The most stubborn fat which everyone wants to lose is belly fat.
Treadmills are friendly for joints and knees so you can prolong your workout to reduce belly fat. The treadmill is a healthy way to lose belly fat fast.
There are various preset workout programs on the treadmill that are specially designed for belly fat.
For getting long-term benefits of treadmill try to build stamina first. Slowly start your walk and then increase your pace.
It’s not a game of comfort zone you need to set goals and add different belly fat exercises.
Visceral fat is the hardest belly fat which is hidden fat and it takes time to lose it. Because it is wrapped around the internal organs such as the intestine and liver.
As it is hidden so it is associated with many diseases and is hard to lose
Subcutaneous fat is our upper belly fat it is not as dangerous and hard to reduce as visceral fat.
You can remove subcutaneous fat by adopting a healthy lifestyle and proper workout program on a treadmill in 2 weeks.
It in fact protects us from many diseases.
Poor sleeping and late-night eating habits have a major role in belly fat gaining.
Don’t lose hope it is possible to reduce belly fat while using the treadmill.
Running and jogging on a treadmill is more effective when you add HIIT workouts, incline climbing, and aerobics.
Hire A Personal Trainer
There are numerous issues that evolve when we try to do things on our own.
While using a treadmill you require a proper trainer if you are a newbie.
People start workout plans that are not suitable for them. Or start diet plans which are not according to their health.
This thing takes them to severe health issues like knees or joint pain or strain due to excessive exercise.
Some people want to lose weight in a short time like in 2 weeks or less without examining their genetic history.
Poor diet plans, excessive exercise, walking, or running for more than require time make us lethargic.
So to avoid all this physical and mental stress you need a proper trainer that helps you to reduce weight.
Certified fitness trainers come up with diet and workout plans that don’t make you weak.
Because they know about the proper diet, exercise, and your health history.
There are dieticians who specialize in diet food and make your diet plan to cut carbs and calorie intake which give a boost to your weight reduction.
Key Factors Of Losing Weight On A Treadmill
There are a few factors that help us to live a healthier life and lose weight to avoid obesity.
To start walking and running on a treadmill needs consistency. You cannot reduce weight in just one day by using a treadmill.
Some people walk on a treadmill for 2 or 3 days and if they do not see any output they refuse to walk again.
If you want to see the visible results you need to be consistent.
Follow all the steps regularly to lose weight in two weeks.
I assure you that if you start eating healthy, never skip your running, jogging, and cardio on a treadmill. You will see that in 2 weeks your body is coming into shape and you are reducing weight.
Set A Goal
Set a goal for 2 weeks weight loss challenge. Be determined that you will avoid all junk and unhealthy habits.
Choose workout programs before you start your challenge that is suitable for your body.
Make sure that you are giving enough time to your walking and running with full determination.
Focus is key, always remember that once you achieve your goal in 2 weeks weight loss challenge you can go further for your desired body.
If you feel that you are demotivated or bored then place your treadmill in front of your favorite tv show and enjoy your walk.
Avoid Unhealthy Habits
For losing weight in 2 weeks you should unfollow all your unhealthy habits.
Most people awake late at night they watch movies or use their mobile phones.
No doubt that when you awake till late at night you feel hungry and will search for food and eat whatever you get.
That’s the major mistake we make when we start our weight loss program.
We do not avoid junk and other unhealthy activities which definitely lead us to weight gain.
So when you become consistent and set your goal of losing excess weight you should avoid all unhealthy activities.
Benefits After 2 Weeks Of Using Treadmill
You can not only lose weight in two weeks but also get other benefits that will change your personality.
- Losing weight will promote your skin health you will see that water intake, proper diet plan, and daily workout plan gives you glowy skin.
- It will also deal with increased HDL cholesterol levels, control blood sugar and improve memory.
- Routine walking and running on a treadmill promote better sleep so can stay active all day.
- It will strengthen your muscles, improve your cardiovascular system and boost your immune system.
- Walking on a treadmill is beneficial for decreasing stress, fatigue, anxiety, and depression.
- Using handrails during a walk will protect you from unbalancing.
- Daily use of the treadmill will decrease joints, knees, and ankle pain.
A Bottom Line
I am sure now that you can lose weight in 2 weeks with all the guidance that you have been provided with.
Losing weight is possible by consistency and determination. The treadmill is everyone’s favorite gear to start weight loss journey.
Its compact and durable construction allows everyone to walk with confidence.
All you can do is buy a treadmill, follow the instruction of the user manual to assemble it.
If it is equipped with preset programs and you are aware of using then what are you waiting for!
But never overlook your health condition and hire a fitness instructor if you are a newbie.
Now you can start your walking and jogging to lose weight on a treadmill in 2 weeks.
I am Humaira Maqbool, content writer on FitnessGearsHub. Fitness is my passion, I love to learn and explore modern fitness gears, applications, and exercises. As a fitness freak, I explore new exercises and experience fitness gears. I will share my knowledge and information about fitness gears based on my personal experiences and would love to solve the problems that you are facing about fitness machines.