If you’ve done some research on weight loss, you likely know there’s no fast miracle that has long-lasting effects. You might also have found that you cannot target fat in one specific area of your body. That being said, when you start losing weight in a safe and effective way, you’ll notice fat reduction all over your body. So that brings us to the question, can you lose belly fat by running on a treadmill? The answer is yes if you are consistent. Below we’ll outline how you can lose more fat overall by running on a treadmill.
Have you heard the saying “abs are made in the kitchen”? There’s a reason for that. While you might just be hoping to trim a few inches from your waistline rather than going for the coveted six-pack, you should still follow this mantra. Eating a well-balanced diet full of whole veggies, fruits, grains, and lean protein is the basis for losing fat. Your body needs enough nutrients to fuel itself and enough fiber and protein to help you feel full. Your diet should also be as devoid as possible for your time and budget of processed foods and refined sugars.
Nutrition is part of what helps you lose stomach fat but so is operating on a calorie deficit. When you burn more calories over the course of the day than you take in, you will burn fat over time. When your body has no immediate fuel on hand – i.e. food you’ve eaten – it has to convert stored fat into energy. An easy way to ensure you’re getting into the calorie deficit zone is to do cardio exercise like running on the treadmill.
If you’re new to running, you’ll do yourself more harm than good by hopping on the treadmill and hoping you’ll crank out 3 miles. You open yourself up to injury and even discourage yourself because you weren’t able to do the 3 miles. Instead, start by running in intervals – jog at a comfortable pace for 5 to 8 minutes then walk for 1 or 2 minutes. When you feel like you need more of a challenge, increase your running time or speed.
Add Some Incline
The more intense your workout is, the more calories you’ll burn. You can increase the intensity of your workout by increasing the incline on the treadmill. Start out by walking on a flat treadmill for 5 to 10 minutes then add a few degrees of incline to the treadmill and bump up the speed. It should feel challenging but not so difficult that you won’t be able to finish your 30-minute workout.
Don’t Do the Same Thing
Once you feel better about running, it’s tempting to just keep running the same distance every day. However, your body will get used to that threshold and soon it will get better at using fuel at that level of exertion. What that means is you might eat the same amount but burn fewer calories. To avoid this, vary your treadmill workouts. Do HIIT one day, jogging on a flat surface another day, and incline the following day. Each workout uses different muscle fibers and muscle groups, meaning you can trick your body into burning more calories.
Keep in mind that running on a treadmill won’t get you instant belly fat loss results. If you’re consistent with your exercise and diet, you’ll notice fat loss all over your body including your stomach.
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