Can You Lose Belly Fat by Running on a Treadmill?<\/strong><\/h2>\nYes, of course you can lose belly fat by running on a treadmill.<\/p>\n
It is however important to note that treadmill running alone is not the best way to lose belly fat. Losing belly fat<\/a> will require a calorie deficit, consistent treadmill running and techniques to lose weight at a healthy pace for the best results in belly fat loss.<\/p>\nLet’s discuss belly fat and how you can lose it from treadmill<\/a> running.<\/p>\nWhat Is Belly Fat?<\/strong><\/h2>\nBelly fat<\/a>, or abdominal obesity, is fat that covers your abdominal muscles. These muscles include:<\/p>\n\n- Transverse Abdominis<\/strong><\/li>\n
- Rectus Abdominis<\/strong><\/li>\n
- External Oblique<\/strong><\/li>\n
- Internal Oblique<\/strong><\/li>\n<\/ul>\n
These sets of muscles make up your abdomen which is covered with 2 main types of fat, namely:<\/p>\n
\n- Subcutaneous Fat
\n<\/strong>The layer of fat directly underneath your skin, you can feel it when you pinch your belly. This is the visible fat and is not necessarily harmful to your health because it stores the much-needed calories your body burns when you are running low.<\/li>\n- Visceral Fat
\n<\/strong>Visceral fat is fat that surrounds your internal organs, you cannot visibly see or touch it. This fat actively releases hormones and compounds that promote several harmful, disease-related processes in your body.<\/li>\n<\/ul>\nThe visceral fat is what is most damaging and difficult to lose – your belly fat can prove to be dangerous because of it. The National Library of Medicine suggests that belly fat puts you at a higher risk for diabetes and heart disease<\/a>, which is why losing it is an excellent decision.<\/p>\n\n![\"\"](\"https:\/\/indoorcardiopro.com\/wp-content\/uploads\/2024\/01\/63fba284e521f226c6d0d3b4_Can-You-Lose-Belly-Fat-by-Running-on-a-Treadmill-1024x737-1.jpeg\")
<\/div>\n<\/figure>\nHow to Lose Belly Fat By Running on a Treadmill<\/strong><\/h2>\nLosing belly fat from running on a treadmill requires a combination of diet and running techniques. Here are some of the most important things you can do to lose belly fat from running on a treadmill.<\/p>\n
\n- Calorie Deficit Diet<\/strong><\/li>\n<\/ol>\n
This is the first and most important step toward losing overall weight and belly fat<\/a>. You want to start with a daily calorie deficit of 500 calories. This will help you lose a pound of weight every week, which is a healthy amount of weight loss<\/a> according to the American Council on Exercise.<\/p>\nYou want to bring down your carbohydrate intake to 50-55% of your daily calories and increase your protein intake according to your current weight. Add 1-1.5 grams of protein for every 2 pounds of body weight<\/a>.<\/p>\nThis will help you maintain your muscle mass, which can drop when you lose weight. Additionally, you can supplement your calorie deficit diet with your treadmill runs. For example, if you lose 250 calories every day from your treadmill runs then you only need to cut 250 calories from your daily diet.<\/p>\n
\n- Run For 30 Minutes<\/strong><\/li>\n<\/ol>\n
Study shows<\/a> that exercising for 30 minutes a day, like running, will help you lose more weight than if you exercised or ran for 60 minutes a day. This is mainly due to the after math of your exercise. 30-minutes leaves you with enough energy for the remaining day and promotes better appetite.<\/p>\nWhereas exercising 60 minutes a day will lead to sedentary behaviors for the remaining day and you will eat more to compensate for the extra strain of prolonged exercise. This means you should run on your treadmill for 30 minutes daily and no more for the best results in weight loss<\/a> and belly fat reduction.<\/p>\n\n- Run Consistently<\/strong><\/li>\n<\/ol>\n
Consistency is key if you want to lose belly fat and you always want to be consistent with your treadmill runs. If you are a beginner then start with small goals even if you feel like going all in at first. This is so you can avoid any injuries and any kind of de-motivation from not meeting unrealistic goals.<\/p>\n
You can start with three 30-minute treadmill runs per week and make it a regular habit. Once you become habitual and comfortable then gradually increase to 5 days a week with 2 rest days where you can simply do stretches to avoid injuries and irregularities.<\/p>\n
\n- High Intensity Intervals in Runs<\/strong><\/li>\n<\/ol>\n
This is the best thing you can do to lose belly fat from running on a treadmill. High intensity intervals in running are similar to high intensity interval training, you can implement them in your treadmill runs to burn the most calories in 30 minutes.<\/p>\n
Segment your run into parts and start with a 5-minute jog then sprint with high intensity for 3 minutes and 2-minute jogs in between each interval of high intensity sprinting. End the session with a 5-minute cool down jog. You can adjust your treadmill during each part of the run.<\/p>\n
Let’s discuss belly fat and how you can lose it from treadmill<\/a> running.<\/p>\n Belly fat<\/a>, or abdominal obesity, is fat that covers your abdominal muscles. These muscles include:<\/p>\n These sets of muscles make up your abdomen which is covered with 2 main types of fat, namely:<\/p>\n The visceral fat is what is most damaging and difficult to lose – your belly fat can prove to be dangerous because of it. The National Library of Medicine suggests that belly fat puts you at a higher risk for diabetes and heart disease<\/a>, which is why losing it is an excellent decision.<\/p>\n Losing belly fat from running on a treadmill requires a combination of diet and running techniques. Here are some of the most important things you can do to lose belly fat from running on a treadmill.<\/p>\n This is the first and most important step toward losing overall weight and belly fat<\/a>. You want to start with a daily calorie deficit of 500 calories. This will help you lose a pound of weight every week, which is a healthy amount of weight loss<\/a> according to the American Council on Exercise.<\/p>\n You want to bring down your carbohydrate intake to 50-55% of your daily calories and increase your protein intake according to your current weight. Add 1-1.5 grams of protein for every 2 pounds of body weight<\/a>.<\/p>\n This will help you maintain your muscle mass, which can drop when you lose weight. Additionally, you can supplement your calorie deficit diet with your treadmill runs. For example, if you lose 250 calories every day from your treadmill runs then you only need to cut 250 calories from your daily diet.<\/p>\n Study shows<\/a> that exercising for 30 minutes a day, like running, will help you lose more weight than if you exercised or ran for 60 minutes a day. This is mainly due to the after math of your exercise. 30-minutes leaves you with enough energy for the remaining day and promotes better appetite.<\/p>\n Whereas exercising 60 minutes a day will lead to sedentary behaviors for the remaining day and you will eat more to compensate for the extra strain of prolonged exercise. This means you should run on your treadmill for 30 minutes daily and no more for the best results in weight loss<\/a> and belly fat reduction.<\/p>\n Consistency is key if you want to lose belly fat and you always want to be consistent with your treadmill runs. If you are a beginner then start with small goals even if you feel like going all in at first. This is so you can avoid any injuries and any kind of de-motivation from not meeting unrealistic goals.<\/p>\n You can start with three 30-minute treadmill runs per week and make it a regular habit. Once you become habitual and comfortable then gradually increase to 5 days a week with 2 rest days where you can simply do stretches to avoid injuries and irregularities.<\/p>\n This is the best thing you can do to lose belly fat from running on a treadmill. High intensity intervals in running are similar to high intensity interval training, you can implement them in your treadmill runs to burn the most calories in 30 minutes.<\/p>\n Segment your run into parts and start with a 5-minute jog then sprint with high intensity for 3 minutes and 2-minute jogs in between each interval of high intensity sprinting. End the session with a 5-minute cool down jog. You can adjust your treadmill during each part of the run.<\/p>\nWhat Is Belly Fat?<\/strong><\/h2>\n
\n
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\n<\/strong>The layer of fat directly underneath your skin, you can feel it when you pinch your belly. This is the visible fat and is not necessarily harmful to your health because it stores the much-needed calories your body burns when you are running low.<\/li>\n
\n<\/strong>Visceral fat is fat that surrounds your internal organs, you cannot visibly see or touch it. This fat actively releases hormones and compounds that promote several harmful, disease-related processes in your body.<\/li>\n<\/ul>\n<\/div>\n<\/figure>\nHow to Lose Belly Fat By Running on a Treadmill<\/strong><\/h2>\n
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