Will I lose weight if I work out hard on the treadmill? Please tell me the most effective way to exercise.

I once went through a phase of blindly pushing myself on the treadmill, only to experience a sudden crash in energy that left me struggling for days. As someone who has learned the hard way, I want to provide a stepwise guide based on your physiological state. Weeks 1–2 are the 'Adaptation Phase.' Walk for about 30 minutes at a pace that causes slight perspiration. Those with Spleen Deficiency (脾虛)—where digestive functions are weak and energy is low—will fatigue quickly if they run from the start. The goal here is simply to facilitate overall circulation. Weeks 3–4 are the 'Acceleration Phase.' Increase the intensity using interval training, alternating between walking and light jogging. If you have accumulated Phlegm-Fluid (痰飮)—metabolic waste that makes the body feel heavy—this is the stage where these wastes begin to be expelled through sweat. After one month, you enter the 'Stabilization Phase.' At this point, you should incorporate strength training to increase your basal metabolic rate. If you have severe Blood Stasis (瘀血), you may experience localized swelling or feel that certain areas are stubborn to lose. In such cases, TKM treatments to improve circulation can significantly boost your exercise efficiency. Ultimately, dieting is a process of restoring balance to the body. Instead of overexerting yourself, gradually increase the intensity to a level your body can handle. If you need an accurate assessment of your condition, please feel free to visit our clinic.