How Much Weight Can I Lose Running On A Treadmill

Running on a treadmill is a popular form of exercise for many individuals looking to shed some pounds. But the question remains: How much weight can you actually lose by running on a treadmill? As an avid runner and fitness enthusiast, I have personally experienced the transformative effects of treadmill running on my weight loss journey. Let’s dive deep into the topic and explore the various factors that can influence weight loss through treadmill running.

The Science Behind Weight Loss

Before we discuss the specifics of treadmill running, it’s important to understand the science behind weight loss. To lose weight, you need to create a calorie deficit, wherein you burn more calories than you consume. This is typically achieved through a combination of diet and exercise. Running on a treadmill can greatly contribute to this calorie deficit, as it is a high-intensity cardiovascular exercise that burns a significant amount of calories.

Factors Affecting Weight Loss

The amount of weight you can lose running on a treadmill depends on several factors:

1. Duration and Intensity

The duration and intensity of your treadmill sessions play a crucial role in determining weight loss. Running at a higher intensity or for a longer duration will burn more calories, thus aiding in weight loss. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as treadmill running, per week to maximize weight loss benefits.

2. Body Weight

Your current body weight also affects how many calories you burn during a treadmill session. Generally, the more you weigh, the more calories you will burn while running. However, as you lose weight, your body becomes more efficient at running, meaning you may burn fewer calories over time. To counteract this, it’s important to gradually increase your running intensity or duration to continue seeing weight loss results.

3. Consistency

Consistency is key when it comes to losing weight through treadmill running. To see significant weight loss, it’s important to develop a consistent workout routine. Aim for at least three to five treadmill sessions per week, and make sure to challenge yourself with varied workouts to avoid plateauing.

4. Diet and Nutrition

While treadmill running can contribute to weight loss, it’s important to remember that diet and nutrition are equally essential. Running on a treadmill alone may not lead to substantial weight loss if you’re consuming more calories than you burn. Incorporate a balanced diet that includes lean proteins, fruits, vegetables, and whole grains to support your weight loss goals.

Tracking Your Progress

To effectively monitor your weight loss progress while running on a treadmill, consider tracking the following:

1. Distance

Keep a record of the distance covered during each treadmill session. Gradually increase your distance over time to challenge yourself and continue burning calories.

2. Speed

Note the speed at which you run on the treadmill. Increasing your speed can help boost calorie burn and contribute to weight loss.

3. Heart Rate

Monitor your heart rate during treadmill sessions to ensure you’re working within your target heart rate zone. This will help you gauge the intensity of your workout and optimize calorie burn.


Treadmill running can be an effective tool for weight loss, but the amount of weight you can lose depends on various factors such as duration, intensity, body weight, consistency, and diet. By incorporating treadmill running into a comprehensive weight loss plan that includes a balanced diet and consistent exercise, you can achieve your weight loss goals. Remember, everyone’s weight loss journey is unique, so listen to your body, stay motivated, and enjoy the process!