How can I effectively lose weight using a treadmill? It seems like just running alone causes yo-yo effects or doesn't help me lose weight well.

Treadmill dieting seems simple, but in clinical practice many people fail because they think 'just exercising hard is enough.' Why? In Traditional Korean Medicine (TKM), obesity is not simply an energy imbalance. When Qi flow is blocked or the Spleen is deficient (Spleen Qi Deficiency), metabolism slows and fat accumulates easily. The Spleen is responsible for digesting food and transporting nutrients throughout the body; stress or irregular meals weaken it, reducing metabolic rate. Running on a treadmill alone in this state may consume remaining Qi, causing fatigue and even generating Phlegm-Fluid, which contributes to stubborn abdominal fat. Here’s a checklist for treadmill use: First, start with brisk walking at a pace where you can still talk—avoid running initially to protect joints and prevent appetite surges. Aim for 30–60 minutes daily. Second, eat properly around exercise: have a light snack (e.g., banana, nuts) 1 hour before, and consume protein and vegetables within 30 minutes after to prevent muscle loss and support Spleen function. Third, listen to your body: if exercise increases appetite, disrupts sleep, or causes persistent fatigue, your body is signaling that the intensity is wrong. Pushing alone can worsen Spleen Qi Deficiency and Phlegm-Fluid, leading to more central obesity. Fourth, think long-term: while some lose 3–4 kg in 1–2 months with exercise alone, most face yo-yo rebound. I personally struggled with treadmill-only approaches before realizing that constitutional adjustments from TKM are essential. In summary, the treadmill is a good tool but limited when used alone—especially for Spleen Qi Deficient or highly stressed individuals. Restoring metabolic function through TKM consultation and personalized exercise guidance is often a more effective order of treatment.