How to Lose 10 Pounds on a Treadmill in a Month?(Experts answers)
How to Lose 10 Pounds on a Treadmill in a Month? When most people first start losing weight, they typically want to lose weight very quickly, especially if they’re goal-oriented. Therefore, for those planning on losing weight with a treadmill, you may want to lose 10 pounds or even more in your first month.
While you should always aim high, it is also important to be realistic about your weight loss. Not only is losing 10 pounds in a month very difficult no matter what method you use, but it is also unhealthy.
There are several reasons why you shouldn’t want to lose 10 pounds in a month – even if you do have a lot of weight to lose.
Reasons You Shouldn’t Lose 10 Pounds a Month
There are several reasons why you shouldn’t lose 10 pounds a month. We’ll take a look at the potential negative effects below:
Muscle Lose
When you lose over a pound or two a week, you’re putting yourself at risk of muscle loss. There is very little chance that losing weight that fast will yield only fat loss. Instead, there is a pretty big likelihood that some of the loss will also be muscle.
Studies have proven that many people on low-calorie diets that lose weight quickly are also at extremely high risk of losing muscle. However, they typically don’t lose more weight. Therefore, these people actually lose less fat than those that lose weight slowly. It appears that your body tends to hold onto your fat when you try to lose weight quickly.
Metabolism Slowdown
Losing weight too quickly can also affect your metabolism. Your body will think that you’re starving, so it will turn down your metabolism to try and keep you alive. With a slower metabolism, you’ll burn fewer calories each day while resting. Therefore, you’ll also end up losing less weight (and needing to do more extreme diets to lose any weight).
In fact, studies have found that those who lose weight quickly may burn as few as 23% fewer calories per day. Therefore, they’re likely working harder with fewer benefits.
Furthermore, this drop in metabolism will last quite a long time. In many cases, once people quit the diet, they begin to gain more weight than they did before. Therefore, they end up weighing more than they did before.
Nutritional Deficiencies
If you’re working out extensively and eating very few calories, you may end up with nutritional deficiencies. When you workout, your body needs extra nutrients to fix the damaged muscles. However, if you aren’t eating the proper calories, it can be difficult to consume everything you need, especially nutrients like iron and B12 vitamins.
There are several negative consequences of nutritional deficiencies. For instance, you may lose your hair, since your body will not be consuming enough nutrients for hair growth. Extreme fatigue is also common since iron is necessary to transfer blood throughout your body. Without enough oxygenated blood, you can feel extremely tired.
Your immune system may also not function properly, since it needs a variety of nutrients (and calories) to thrive.
You may also be sore for longer after workouts and be unable to work out to your full potential, which may also lead to less weight loss overall. You may also experience muscle mass loss, which will also lead to fewer calories burned down the road.
Causes Gallstones
Gallstones are hard stones within the gallbladder. As you might imagine, these sharp stones can cause all sorts of painful side effects. Sadly, if you lose weight quickly, you may be at a higher risk of gallstones in the future.
The gallbladder releases harmful digestive juices that can break down fatty foods. However, if you don’t eat enough of these foods, then your gallbladder won’t need to release these juices. But if the juices sit around for too long, then these juices may join together and turn into stones.
Often, this causes extreme pain and indigestion. It is not a condition you want to have in the least.
Maintaining Fast Weight Lose
Furthermore, you are often unable to maintain weight loss. Often, many people don’t have difficulty actually losing weight. Instead, they have trouble keeping the weight off. It isn’t odd for some individuals to gain all their weight back and then some.
In fact, nearly everyone regains their weight after three to five years. For this reason, many people suggest losing weight slowly and steadily. THerefore, you’re more likely to keep it off over the long term.
However, faster weight loss may be easier to achieve with professionals, who often help during the maintenance stage. With that said, doctors often want to avoid rapid weight lose as well, as it can cause health problems.
In other words, if you want to lose weight quickly and keep it off, you should lose it slowly. Losing ten pounds a month is not a great option.
So, How Much Weight Should You Lose?
If you should be losing 10 pounds a month, how much weight should you be losing?
Generally, people recommend losing a pound to two pounds a month. Usually, this is a safe rate for just about everyone. Losing more than that can put you at substantial risk of complications and health risks. Therefore, it is not recommended at all.
With that said, many people lose weight faster than this. In the end, it depends on how you’re losing weight.
You should avoid crash diets, which is specifically eating fewer than 800 calories a day. Most people lose weight at close to 1,500 calories. However, you should preferably calculate what you are doing (by eating normally for a day or two and counting calories), and then reduce that by 200. If you still aren’t losing weight after two weeks, you can lower it by another 200.
Losing more than two pounds a week often occurs when people add exercise and diet together. If you walk on a treadmill for only 20 minutes a day and then reduce your calories by 200, you may be surprised at the number of calories you lose.
Furthermore, following a crash diet causes you to lose a lot of water weight. Obviously, this isn’t actually fat. However, the body will often keep excessive water in fat. So, when that fat is burned, the water will be dissipated as well. Therefore, you may notice a random drop the first week, but your weight loss will likely level off after that.
FAQs Of How to Lose 10 Pounds on a Treadmill in a Month
Is It Safe to Lose 10 Pounds in a Month?
Typically, you should aim to lose about two pounds a week, which translates to about eight pounds a month. Therefore, ten pounds may be a bit more than you’re supposed to lose. However, losing ten pounds isn’t necessarily unsafe. You just don’t want to lose anymore than that.
With that said, losing even a pound a week is a great achievement. In fact, you may experience losing more weight at first (as your body will shed quite a bit of water weight), but it should level off quickly to about one pound a week.
Generally, 10 pounds is fine to lose at a monthly rate, as long as you’re doing it by exercising and eating healthy. Crash diets do not work, even if they do help you lose ten pounds a week.
Why Is It Unhealthy to Lose Weight Fast?
There are several reasons why you may want to lose weight quickly. However, there are some health problems involved with losing weight too quickly. Plus, it is very difficult to keep weight off after you’ve lost it very quickly. Therefore, it is always best to lose weight slowly. Otherwise, you may not be able to keep it off.
The health problems that losing weight quickly may cause include throwing off your metabolism, gallstones, and similar issues. Plus, not eating enough can cause malnutrition. In the short term, you may end up losing your hair or becoming anemic. However, if you keep on the crash diet and overexercise for too long, then you may end up with heart and brain problems.
Your body needs nutrients, and it cannot get them if you’re only eating 800 calories a day. Eventually, this will cause problems. Those who are already nutrient-deficient (such as those that eat a processed food diet) will experience problems even faster.
Conclusion
While it may be tempting to lose weight extremely fast, it is often not recommended not to. Losing weight too fast can be a serious problem, causing all sorts of health issues. Plus, losing too much weight can make it even harder to keep the weight off, which is a serious issue.
In fact, it isn’t odd for those who lose weight fast to quickly gain it back and then some. Crash diets tend to cause serious issues with metabolism, which can make it even harder to keep the weight off or lose it again.
With that said, losing ten pounds in a month isn’t necessarily unhealthy. However, it is right on the edge. Therefore, you don’t necessarily want to aim for ten pounds. Instead, we recommend shooting for eight. However, if you happen to lose ten instead, then that would be fine health-wise.
