Q. I’ve heard that using a treadmill is the most effective way to lose weight. How should I use it to help with my diet?

Treadmill exercise is an effective form of aerobic activity, but from a Traditional Korean Medicine perspective, one must consider the individual’s constitution (體質) and energy (氣) state. Even with the same exercise, some people lose weight easily while others only accumulate fatigue and experience rebound weight gain. For example, individuals with Spleen Qi Deficiency (脾虛) often have impaired water metabolism and weak digestive function; excessive exercise can further deplete their already low energy, leading to sudden appetite spikes or lethargy. In such cases, it is better to lower the treadmill speed (to a brisk walk) and extend the duration to 40 minutes or more. Another common misconception is that sweating a lot means losing fat—actually, fat is primarily excreted as carbon dioxide through breathing. Sweat only regulates body temperature, and excessive perspiration can consume Qi, potentially leading to Blood Stasis (瘀血) or Phlegm-Fluid (痰飮) accumulation. Therefore, avoid wearing sweat suits or plastic clothing while using the treadmill, and choose a well-ventilated environment. Immediately drinking cold water in large gulps or eating late-night snacks after exercise can worsen Spleen Qi Deficiency. Instead, 30 minutes after exercise, sip lukewarm water or warm barley tea slowly. I learned this the hard way after some trial and error. Lastly, relying solely on the treadmill may be insufficient; combining it with lower-body strength training (squats, lunges) helps boost basal metabolic rate and gradually shifts your constitution away from one prone to Phlegm-Fluid, a common cause of obesity. The real key is to avoid overexertion to the point of dizziness and to maintain consistency for about three months.