Q. How can I effectively lose weight using a treadmill?

I used to spend a lot of time on the treadmill myself, thinking that sweating would make the fat disappear. Instead, I felt more exhausted and my appetite skyrocketed. That experience taught me to look at the root cause of obesity first. In Traditional Korean Medicine, obesity is not simply a matter of calories; it is most often due to Spleen Qi Deficiency (bi xu) and Phlegm-Fluid (dam eum). Spleen Qi Deficiency means the Spleen’s function is weak, so it cannot properly transform food into energy, and it accumulates instead. If such a person pushes themselves on a treadmill, they deplete their remaining Qi, becoming even more tired and prone to binge eating afterward. Phlegm-Fluid refers to waste products that build up in the body, which are not easily removed by exercise alone and can actually strain the joints. So here is my checklist: First, assess whether your body is ready for exercise. If you feel sleepy right after meals, have loose stools, or cold hands and feet, you likely have Spleen Qi Deficiency — in that case, prioritize herbal medicine to strengthen the Spleen-Stomach before starting a treadmill routine. Second, keep the intensity low: brisk walking rather than running, and do not exceed 30 minutes. The belief that 'the more out of breath you are, the more effective' is a misunderstanding. In TKM, if Qi is insufficient, exercise will break down muscle instead of fat. Third, pay attention to your breathing. Take deep abdominal breaths while running, and when exhaling, make a 'heo' sound — this promotes Qi and Blood circulation, leaving you feeling light and less fatigued afterward. Fourth, exercise alone is not enough. If Spleen Qi Deficiency or Phlegm-Fluid is the cause, you need to change your constitution with herbal medicine or acupuncture to maintain weight loss without yo-yo effect. That is why I now tell my patients, 'Exercise is a supplement; the fundamental treatment is herbal medicine.' Of course, there is no guarantee that this method will work for everyone, because each person’s body is different. But as someone who has made the same mistakes, I recommend pausing before the treadmill and examining your own body first.