![]() So if your BMR is 2000 calories, you want to eat 1800 calories and run on the treadmill long and hard enough to burn 300 calories. This is called the Base Metabolic Rate (BMR) Click here for a calculator. You’ll have to figure out how many calories you burn without exercise. If running for 30 minutes only burns 300 calories but you want a 500 calorie deficit, how do you make up for the 200 calorie difference? You have to eat fewer calories. Running 30 minutes a day is very doable (although it’s a good idea to take one or two rest days a week). A 500 calorie deficit means you lose about 2 kg/4.4 lbs. For most people a 500 calorie deficit is sustainable for an extended period of time and is therefore more effective than a bigger deficit. A 500 calorie deficit is about the maximum deficit you want to aim for unless otherwise advised by a healthcare professional. If you eat 500 calories fewer a day than you use, your body will burn 1 kilo/2.2 lbs. How fast will you lose weight?ġ kg/2.2 lbs. ![]() So let’s say you run for 30 minutes a day and burn 300 calories. The heavier you are the more calories you burn in 30 minutes. Of course the exact number depends on how heavy you are and the intensity you run at. Running on a treadmill at a moderate pace for 30 minutes burns about 300 calories. That means you have to improve your diet as well as use your treadmill regularly. To lose weight, you should take in fewer calories than you burn throughout the day. The first thing you should understand is the energy balance. You will see your belly start shrinking after 4-6 weeks. a month provided your diet is also in order. Running on a treadmill for 30 minutes a day, 5-6 days a week at medium intensity is enough to start losing 2 kg/4.4 lbs. So how long do you have to run on your treadmill to start losing belly fat? As you can read above, it all has to do with how many calories you burn and your overall body fat percentage. How Long To Use a Treadmill To Lose Belly Fat? Suggested: Is 30 minutes on a treadmill enough to see results? It’s super easy to set up and control contrary to most other interval timers making the set up for any workout a breeze. A good interval timer is going to make HIIT workouts much more enjoyable. High Intensity Interval Training (HIIT) Is a great way to burn more calories in a short period of time. ![]() However, to lose a good amount of weight, combining working out with a balanced and nutritious diet is very important to get the results you want. Running on a treadmill for 30-45 minutes a day at moderate to high intensity for 5 days a week is a good goal to shoot for to significantly reduce your body fat levels. If you want to lose body fat, I’ve written an in-depth article on how to optimize speed, incline and duration on a treadmill to lose weight. To actually lose a significant amount of belly fat, you’ll have to stick to your workout routine for a while but this is the same as any other type of exercise.Ĭhoosing the right speed, duration and incline on a treadmill can be confusing. Lowering your body fat percentage will ultimately translate into reduced belly fat. Either way, it doesn’t matter and to reduce belly fat, you’ll have to lower your overall body fat percentage, there is no way you can do anything to burn your belly fat earlier than your body decides, no matter what type of exercise you do.Ī treadmill is a good tool to burn calories and therefore to lower your body fat. Females tend to store more fat in the glutes and thighs areas and the belly fat disappears a little earlier. The belly is actually the last place your body burns the fat from, especially if you’re male. Where that fat is taken from depends on age, gender, hormone balance and genetics. When you eat fewer calories than you burn throughout the day, your body burns fat to make up the difference. You can’t choose to reduce the amount of fat only in certain places it just doesn’t work that way. However, the way to get rid of belly fat is the same as the way to lose body fat in other places. It’s not any different than fat in other places on your body except that it’s possibly even less welcome.
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