Does treadmill help lose weight on your stomach?

Does treadmill help lose weight on your stomach?

Belly fat is the most stubborn fat for most of us. With the right advice, anyone can have the physique they deserve and reach the slim waistline they always want. Here we’re going to show you how to use treadmill to lose belly fat.

1. What is the Purpose of a Treadmill

treadmill exercise

One of the biggest attractions of running is that it can be done outdoors. Running outdoors seems to make time go faster, expose you to fresh air and nature. With these benefits, you might wonder why someone still wants to use a treadmill. However, the treadmill is an indoor exercise machine with an all-weather advantage that allows you to customize your speed and slope to get the workout you want.


A treadmill is a stationary aerobic exercise machine on which you can walk, jog, or run. The treadmill can often change the way you work out by adjusting the speed and slope so that you can simulate a mountain slope with just a touch of a button. Most commercial treadmills can reach speeds of up to 12 miles per hour (19.31 kilometres per hour) and reach slope of 10 percent or more. In general, lighter manual treadmills are generally cheaper, while heavier electric treadmills are more expensive.


The belt on a treadmill is softer than the asphalt or concrete, so it can reduce some damage, says Rick Morris, author of “treadmill training.” Beginners worried about outdoor routes may find comfort in being able to control the timing and intensity of their treadmill workouts. If you have your own treadmill, it is very convenient for you to exercise quickly without driving to the gym or waiting for the sunrise. If you need to calculate distance for your running, the treadmill can help you calculate your mileage accurately.


Treadmills are usually used by people who love running but are too hot or cold to go outside. If you live in an urban environment, running outdoors can be bad for traffic and air quality. The treadmill can also help you simulate a specific track. For example, if you live in a flat area but are running mountain races, then the treadmill can help you train effectively.


Some people think that treadmill training is not as good as outdoor running. Treadmills can help elite athletes train more accurately. Marathon runner and running coach Jeffrey Horowitz wrote in the Washington post in April that treadmills can help runners better perform certain types of training, such as acceleration and interval runs. With a treadmill, you can set your pace and make sure you keep it for as long as you want.

Matters needing attention

If your goal is to improve cardiovascular health and burn calories, the treadmill will meet your needs. If you are a competitive runner, the treadmill can help you prepare for the marathon and other projects. Setting the slope on the treadmill to 1% of the run will help compensate for the lack of wind resistance and terrain changes, simulating outdoor running.

2. What causes belly fat?

The biggest feature of the cross

1. Bad eating habits

Sweets such as cakes and sweets, drinks such as soda and juice can:

  • Lead to weight gain
  • Slow down a person’s metabolism
  • Reduce one’s ability to burn fat

A low protein, high carbohydrate diet can also affect weight. Protein can make people feel full for a long time, and people who don’t have lean protein in their diet may eat more food.

Trans fats are found in many foods, including fast foods and baked goods such as muffins or biscuits. Trans fat can cause inflammation and can lead to obesity.

The American Heart Association recommends that people should eat healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats instead of trans fats. Reading food labels can help a person determine if their food contains trans fats not.

2. Excess alcohol

Excessive drinking can lead to a variety of health problems, including liver disease and inflammation.

A report on drinking and obesity published in the magazine Current Obesity Reports in 2015 pointed out that excessive drinking can lead to an increase in abdominal fat in men, although the results of the study on women are not consistent.

3. Lack of exercise

If a person consumes more calories than he consumes, his weight will increase.

An unhealthy lifestyle makes it difficult for a person to get rid of excess fat, especially around the abdomen.

4. Pressure

A steroid hormone called cortisol can help control the body and cope with stress. When a person is at risk or high pressure, their body releases cortisol, which affects their metabolism.

When people feel stressed, they usually use food to comfort themselves. Cortisol causes excess heat to remain in the abdomen and other parts of the body for later use.

5. Genetics

There is evidence that a person’s genetics play a role in whether they become fat. Scientists believe that genes can affect the risk of behavior, metabolism and obesity-related diseases.

Similarly, environmental factors and behaviors can also affect the likelihood that people will become fat.

6. Poor sleeping

Too little sleep can affect your health.

A study published in the Journal of Clinical Sleep Medicine showed that weight gain was associated with a short sleep time. Short sleep periods can cause excessive belly fat.

Poor sleep quality and short sleep time can lead to the formation of abdominal fat. Insufficient sleep can potentially lead to unhealthy eating behaviors such as emotional eating.

7. Smoking

Researchers may think that smoking is not the direct cause of belly fat, but they do believe that smoking is a risk factor.

A study published in the 2012 issue of PloS one showed that although smokers and non-smokers had the same level of obesity, smokers had more abdominal and visceral fat than non-smokers.

3. How to get rid of belly fat?

If you want to lose excess fat, then you need to make up your mind. By making the following changes, people can lose excess belly fat:

  • Improve your diet

    A healthy, balanced diet can help a person lose weight and may have a positive impact on their overall health. People should avoid sugar, high-fat foods and refined carbohydrates with low nutrient. Instead, they should eat plenty of fruits and vegetables, lean proteins and complex carbohydrates.

  • Reduce drinking

    People who want to lose excess fat on the abdomen should pay attention to their alcohol intake. Alcoholic beverages usually contain extra sugar, which can lead to weight gain.

  • Exercise

    A person can lose belly fat through daily exercise. A sedentary lifestyle can lead to many serious health problems, including weight gain. People who want to lose weight should exercise more in their daily lives. Aerobics and strength training can help people solve belly fat. If people combine aerobic training with high-intensity weight training, it will be more effective.

running exercise
  • Reduce stress

    Stress can make people fat. The release of stress hormone cortisol affects one's appetite and may let them to eat more. Strategies to relieve stress include meditation and moderate exercise, such as yoga.

  • Sunbathing

    A review published in the International Journal of Environmental Research and Public Health in 2016 pointed out that exposure to sunlight in animals may reduce weight gain and metabolic dysfunction. The review emphasizes that in terms of weight gain, few studies have focused on the effects of sunlight on humans. The report points out that more research is needed to support these findings so far.

  • Improve sleep

    Sleep is vital to people's health, and lack of sleep can have a serious impact on health. The main role of sleep is to let the body rest, heal and recover, and it also affects a person's weight. When a person tries to lose weight, including belly fat, adequate high quality sleep is essential.

  • Quit smoking

    Smoking is a risk factor for increased abdominal fat, and smoking can cause many other serious health problems too. Quitting smoking can significantly reduce the risk of excess abdominal fat and improve overall health.

4. Is it possible to lose belly fat on treadmill?

Running on a treadmill is one of the effective ways to reduce belly fat, which not only burns fat but also reduces visceral fat under the abdominal muscles. However, the best method of fat loss requires a combination of aerobic exercise, calorie reduction and weight training. Run weekly or other vigorous aerobic exercise for 75 to 150 minutes twice a week. You can also choose to perform other weight training such as squats and deadlifts.

The relationship between running and belly fat

Running and other aerobic exercises have a good effect on reducing belly fat.  In fact, Professor Kerry Stewart of the Johns Hopkins University School of Medicine claims that aerobic exercise may be more helpful in reducing visceral fat than diet or other types of exercise. Similar results can be obtained by boating, cycling and swimming.

Long-term effects

After you have reduced your waistline, training on a treadmill will keep your visceral fat away from you for a long time. In fact, according to research by the Human Research Department at the University of Alabama in Birmingham, even if you add some weight, exercise can prevent your belly fat from returning. In a scientific study, scientists only give participants 800 calories a day; some dieters are required to exercise, while others did not. After the dieting period, exercisers are required to keep exercising for the next year. Those who follow these guidelines don’t regain any visceral fat, even if they gain weight. In contrast, those who never exercised, and those who did’n stick to exercise, increased visceral fat by 33% at the end of the year.


If you are just starting to exercise or have any health problems, you need to consult a doctor before starting exercise. Running is a high-intensity exercise that can cause joint or muscle injury if you push too hard. In the beginning, stick with a brisk jogging; after a few weeks, gradually increase the intensity of running. Be sure to wear sturdy shoes for running, and warm up for about 5 minutes at the beginning and end of each run.

Lose belly fat

While running is a powerful exercise against belly fat, a healthy diet and lifestyle choices will give you the best results. Eating fiber-rich whole grains may be helpful, because fiber can help you feel full after eating – protecting you from the hunger feeling. All options include whole wheat bread and brown rice. High stress and poor sleep also increase visceral fat, so you can practice meditation or yoga and get 6 to 8 hours of sleep every night.

5. Conclusion

You may have heard of a widely quoted data: 95% of people who lose weight successfully by dieting will regain weight in years or even months. Although there is no conclusive evidence to support this statement, from a general situation, many people’s weight loss programs have not achieved true success. Usually this is just because there are too many dietary restrictions and it is difficult to maintain in the long run. However, this does not mean that your weight loss attempts are doomed to failure.

If you want to achieve long-term success, then you must keep training, stay healthy and maintain a healthy diet.

Teaching video

To make sure that you can use the treadmill correctly, we found a lot of teaching videos on YouTube. The tutorials in the video may have some differences from the ones in this article, please judge it according to your own situation.

References & Resources

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