How to Easily Lose 40 Pounds On A Treadmill

How to Lose 40 pounds on a Treadmill Fast!

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Hi friends! It’s your favorite blogging friend Kathleen, and today, we’re going to talk about fat.

No, I don’t mean bacon fat (mmmmm- bacon) but your donut belly, pizza thighs, pastry buns, or wherever your body likes to dump those extra calories. We are going to have a little chat about how you can drop those pounds with a little work.

You can lose 40 pounds or more on a treadmill however it will involve running longer, doing HIIT and more sprints.  Lifting weights while walking or running, and sticking to a healthy weight loss diet will also help.

You can also try more of my tips below.

Nothing is free, my friends, and if you’ve gotten a little too carried away with the newfound baking projects via Pinterest, then it’s no surprise you’re paying the price now. If you want to drop a few pounds, I’ve got some great news for you. It’s hard, but not as hard as you might think.

Yes, it will take a bit of commitment on your end, but it won’t take that much time. If you are serious about wanting to drop 30,40, 50 pounds, or more, you’ll want to keep reading because Kathleen here is going to fill you in on what you need to do.

Are you ready? Let’s hit the road!

How Long Does It Take to Lose 40 Pounds on a Treadmill?

Let’s cut to the chase, shall we?

Losing 40 pounds on a treadmill should take you about 4-5 months, on average. Of course, it varies among people of different weight, age, and activity level, but generally you need to have a calorie deficit of 3,500 calories to lose 1 pound of weight.

Lady learning how to lose weight on a treadmill

To understand weight loss calculations, it’s like this.

One pound of body fat roughly equals 3,500 calories. So to lose that much body fat, you need to lose 3,500 calories. Another way of saying that is to create a 3,500 calorie deficit so you could lose 1 pound of weight.

In short, it’s possible for you to lose 40 lbs working out on a treadmill within 5 months. On one condition: you should create a 7,000 calorie deficit per week for 5 months. If you do that without fail, you’ll lose 2 pounds per week, so in 5 months or 20 weeks, you should be 40 pounds lighter.

While 5 months might seem like an incredibly long time, consider this, where are you going to be in 4-5 months? I mean, that time is going to pass whether you spend some of it on a treadmill or at Dunkin’ Donuts.

Let’s say you’re 5 months away from your birthday. You can celebrate it with a sleek, sexy little outfit or you can munch away on the birthday cake and hide under a big muumuu. The choice is yours because time will pass regardless of what you do.

The great thing about using a treadmill is that, if you keep it up, you can maintain a healthy body weight with almost no effort.

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Is It Possible to Lose 40 Pounds in 3 Months?

It certainly is, but it won’t be as easy.

Healthy weight loss involves losing about 1-2 pounds per week, that’s about 12-24 pounds in 3 months. So, to lose 40 pounds in 3 months, you need to lose about 3 and 1/3 pounds (11,000+ calorie deficit) per week. That’s not unrealistic, but you will need to run on that treadmill even longer.

lady learning how to lose weight with a treadmill

Alternatively, you could run on the treadmill and do some other sort of exercise, such as weight training or do some HIIT sprints on the treadmill.

Other tips to lose weight faster include:

  • Cut back on refined carbs, such as bread, tortillas, cookies, cake, and pasta.
  • Focus on eating more protein and low-starch veggies. Avoid potatoes and corn since these are high in carbs.
  • Exercise (running or walking on a treadmill is great) for at least 30 minutes each day or up your game and work in 60 minutes per day.
  • Wear light weights on your arms and/or legs to really up the number of calories burned.
  • Consider wearing a weighted vest and walk or run at a brisk pace to burn more calories.

Remember that you don’t have to do all 60 minutes at one time. If you can only manage 30 minutes in the morning, for example, take a 15-minute walk on your lunch break and another 15 minutes after dinner, and you’re good!

Moderate-intensity runs are a great way to drop weight quickly and maximize your calorie burn.

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How Much Weight Can You Lose in One Month on a Treadmill?

That will depend on how much you weigh now, how fast you plan to walk or run, and how long, as well as how often, you stay on the treadmill.

For example, a 200-pound person walking at 3.5 MPH will burn roughly 344 calories. If this person walked 1 hour every day at 3.5 MPH, it would take him or her more than 10 days to create a calorie deficit of 3,500 calories and lose 1 pound of weight.

lady at home exercising on a home treadmill

This is assuming that the person did not cut back on calorie intake.

But here’s a trick: By eating a healthy diet, one that’s low on carbs, you can create a calorie deficit.

So, cutting back another 344 calories each day, that same person could double his or her weight loss effort and lose that pound in 5 days, instead of 10 days. This means losing 6 pounds (instead of 3 pounds) in 1 month.

You can find a weight loss calculator here.

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How Long Should You Stay on a Treadmill to Lose Weight?

No matter how old you are, how much weight you want to lose, you can benefit from 150 minutes of exercise each week. This is only 25 minutes a day, 6 days per week. Let’s round it up to a full 30 minutes since you want to spend a few minutes warming up and cooling down.

Get in your 30 minutes on the treadmill any way you can. If you need to get up early or go to bed a bit later, that’s fine. As I said earlier, if all you can do is 10 minutes at a time, that works just fine!


If you can exercise regularly, a treadmill workout is one of the best ways that you can maximize calorie burn. Doing HIIT workouts will help you burn calories for hours after you have stopped working out.

High-Intensity Interval Training workouts help you burn more calories by making your body work hard for a set period of time (usually no more than 1 minute) and then allowing your body to rest for a set period of time (again, usually no more than 1 minute). This is a great way of maximizing calorie burn.

While scientists don’t fully understand why this works, they know that it absolutely does.

By the way, healthy weight loss does not mean that you have to run a marathon. Even brisk walking, such as 3.5 MPH, is a healthy way to lose weight and get in a good cardio workout.

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Remember to Change Your Diet for Healthy Weight Loss

Losing weight will be much easier if you make some simple changes to your diet. We all love our afternoon soda and cookie, but those empty calories aren’t doing your belly any favors.

Take a good hard look at your diet and consider cutting corners. You can swap out that big RC Cola with a Diet Dr. Pepper (those are really good) and ditch the potato chips for some baked butternut squash chips.

There are healthier, tasty substitutes for nearly everything that isn’t good for you. Make Google your new friend and simply type “healthy exchange for X”. You will be surprised at the number of choices you will have.

Of course, if you try to cut out every single thing in your diet that you enjoy, you won’t last long. Overdoing diet restrictions (such as eating only 600 calories a day or that 10-day cabbage soup diet) will not work in the long run. You will return to your old eating habits and put that weight back on PLUS a few extra pounds in no time.

Yes, I’m talking from experience.

Work on eating right 80 percent of the time and the other 20 percent won’t matter. Many people find it helpful to eat right and exercise 6 days a week then enjoy a treat, such as their favorite cookie or hot dogs with all the trimmings, on their rest day so that they don’t feel deprived.

You too can do that – cut back on carbs or your overall calorie consumption, whichever method works best for you.

Losing weight is a lot of work, but the payoff is so dang worth it!

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The Final Takeaway

Live a healthy lifestyle and you will never regret it.

men working out on a treadmill to lose 40 pounds

I love my treadmill and used one daily for years until I injured my back. I quickly gained weight and had to go on my own weight loss journey, so I completely empathize with those who are working to lose weight.

If I had one piece of advice to give my friends, it would be that you should do all things in moderation, including healthy eating and physical activity.

Extremes in anything are not healthy and won’t serve you well in the long run.

Life a happy, healthy life because we’re only here for a short time!