Want to lose weight and is short on time and doesn’t want to run outside? Do you think you can lose weight in 2 weeks? If you are confused and want to find out how to lose weight on a treadmill in 2 weeks…then read on…
How To Lose Weight On A Treadmill In 2 Weeks?
If you run on a treadmill for 20-30 mins a day for 2 weeks, you will lose weight. However, how much weight you will be losing is completely dependent on the speed at which you are running and the amount of effort you can put in.
Losing weight on a treadmill is easy, you just have to start the machine and get running.
However, the amount of weight you will lose will depend on a lot of factors like:
- Training intensity
- Level of fitness
If you are not a beginner, you will in general lose less weight, compared to a beginner.
Your body is already used to this kind of strain, so it will take a much bigger effort from your side to see a significant change.
However, if you are a beginner, with some effort, you will be able to see a lot of changes in your body. For you, a treadmill run of around 20-30 mins at a moderate pace will be good enough to lose weight.
If you are a seasoned athlete, it will take 20-30 mins of HIIT level effort to see that much of a change.
Also Read: Best Treadmill for Tall Runners
How much weight can you lose in 2 weeks on the treadmill?
You can lose from 0.6 lbs to 6 lbs (approx.) in 2 weeks on the treadmill if you are running for 20-30 mins and at a speed between 2 mph to 25 mph. If you increase the time, you will be able to lose more pounds proportionately.
The amount of weight you can lose in 2 weeks will vary greatly upon a lot of factors as mentioned above.
However, the primary factors that will provide you with a noticeable change are speed and time.
If you are a beginner, I considered the lowest possible setting on a treadmill which is around 2 mph and the highest settings go up to 12-14 mph in many of the home treadmills. However, for a commercial-grade treadmill, it goes up to 25 mph.
This is the reason I considered these two-speed parameters.
Also, a healthy amount of time to run on a treadmill is around 20-30 mins. Of course, you can increase the time, however, for a healthy weight loss, this amount of time is sufficient.
Another thing to point out is, although you can run at 25 mph, that may not be practical to do, and that too on a regular basis. If you can reach around 10-12 mph, then that is good enough for your weight loss.
Can you lose 5 Kgs on a treadmill in 2 weeks?
Yes, you can lose 5 kgs on a treadmill in 2 weeks if you run at a speed of 10 mph at 4% incline and for 115 mins assuming your weight is 160 lbs. However, it will vary a lot, if you change any of the parameters.
How did I arrive at these numbers?
5 kgs are around 38580.85 calories. (5 kg = 11.0231 lbs, 11.0231 lbs = 38580.85 calories )
Now you will have to burn these many calories in 2 weeks or 14 days.
So, each day you will have to burn at least 2755.775 calories.
If you weigh around 160 lbs, then if you run on a treadmill with the parameters mentioned above, you will be spending 2791.2 calories, which is a little more than the required count of calories.
If you want to find out the exact parameters according to your weight, then you can use this calculator.
However, one word of caution, if you are trying to lose 5 Kgs in 2 weeks, that may not be healthy at all. A healthy amount of weight loss will be around 0.5kgs to 1kgs per week.
Anything more than that is not sustainable and will put a lot of stress on your body.
What should be the running speed to lose weight on a treadmill in 2 weeks?
You can use anywhere between 2 mph to 25 mph running speed to lose weight on a treadmill in 2 weeks. However, the amount of weight that you will lose is directly proportional to the speed of the treadmill.
If you are surprised by the huge range that I’ve suggested, let me put your mind to rest.
If you are a beginner and have never done any exercise in your life, you will be able to lose weight with any form of exercise, even if it is of low intensity.
The thing is you will be burning more calories those this added effort. If you keep the amount of food intake to be the same, then this additional effort will help you lose weight.
Pair it with portion control and dang, you will be able to drop weight very easily.
Now if you have been an athlete throughout your life, you will not be able to lose any weight with this much effort. For you, the intensity should be more.
This is the reason, you will have to up your effort. Although, 25 mph is very high and an unsustainable speed, you can run at that speed, if you are comfortable.
However, you will have to take care of your diet as well and will have to be strict with it, if you want to lose weight.
At what incline should be the running to lose weight on a treadmill in 2 weeks?
You can run at 0% to 15% incline on a treadmill to lose weight in 2 weeks. However, the higher the incline the more is the effort you will put in and the more calories you will burn. As a result, you will be able to lose weight faster when you increase the incline %.
No, you have read it correctly…
Using incline on a treadmill to lose weight in 2 weeks or in any timeframe is purely optional. You may or may not use it.
However, if you use it you will have to use more effort for the same amount of speed. Also, that will put additional pressure on your knees and that is one more factor to consider.
If you are a heavy runner, then it’s better to not use an incline at all in the initial stages of your weight loss. You may end up with a knee injury.
Also, if you don’t want to run at a crazy speed, but want to increase your efforts, you can just increase the incline by keeping the same speed or decreasing the speed a bit.
How long does it take to lose belly fat on a treadmill?
You will start seeing changes in your belly fat if you run on a treadmill for 30 days. For your friends and family, this time will be around 90 days.
However, keep in mind that you will not be losing only around the belly. You will be able to see an overall reduction in your all-around body.
Also, if you don’t find any visible changes in your belly fat, try measuring it in one of the below ways:
- Check for inch loss in your hip and waist area on a weekly basis and also record it.
- Check if your existing clothes are getting looser around the waist and hip region.
If so, you are losing belly fat from your treadmill running.
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.