I want to lose weight using a treadmill. How can I do it effectively?

I used to struggle with treadmill dieting too—running mindlessly only led to joint pain and rebound weight gain. In Traditional Korean Medicine, the concept of 'constitution' is crucial; the same exercise can have completely different effects depending on your body type. 1. **Start with a constitution diagnosis** – Taeeumin (greater Yin type) have more body fat and respond well to endurance exercise, while Soyangin (lesser Yang type) are muscular and benefit from short, intense interval training. I learned this the hard way by using the wrong approach. 2. **Pre-exercise preparation** – Raising your body temperature is key. People with Spleen deficiency (weak digestive function) should especially avoid cold exposure, as it further weakens the spleen. Even when using an indoor treadmill, warm your hands and feet before starting. 3. **Maintain appropriate intensity** – Overexertion leads to fatigue and can cause edema. TKM emphasizes steady, moderate exercise to prevent blood stasis (stagnation). A heart rate of 120–140 and light sweating are ideal. 4. **Post-exercise recovery** – After exercise, phlegm retention (dam-eum) can accumulate in the muscles. Stretch to release it, then replenish your energy with warm ginger or jujube tea. Skipping this step makes rebound weight gain more likely. 5. **Pair with diet** – Whether to reduce carbs or increase protein depends on your constitution. For example, Taeeumin benefit from a vegetable-focused diet, while Soyangin need sufficient protein to prevent muscle loss. Consulting a TKM clinic gives you a more precise plan. Remember, running more doesn't guarantee weight loss. Listening to your body and staying consistent—without forcing it—is the real secret to effective dieting.