Whether you lose 2 kilos or 20 kilos, the same law of physics applies. Remember the basic principle: your weight is determined by the amount of energy from the food you eat and the amount of energy you use in your daily activities. Your body weight remains constant when there is a balance between your energy intake and energy utilisation. When your calorie intake is greater than your utilisation, your body weight increases over time. The reverse applies for weight loss.

Lose fat, not just weight
There is one very important point to keep in mind - weight loss is not the same as fat loss! Weight loss, is after all, not just about reducing body weight; it may involve loss of fat, muscle or fluids. Without a properly planned weight management programme, your weight loss may end up cannibalising your body muscle.

To achieve a healthy body weight, your primary aim should be the loss of your body fat while preserving your muscles & fluids. In short, weight loss should ideally come from fat loss. This is where the concept of a “healthy body composition” is important. Your body composition is defined by the lean and fat tissues in your body, so obviously, your body composition determines your health.

Maintain your weight after fat loss
The main issues of weight loss are whether you managed to lose some weight, the speed with which you lost it and maintaining the weight you lost in the long-term. There is no such thing as an instant and miraculous weight loss solution. These solutions are often in the form of unsustainable fad or crash diets and sometimes use of unsafe supplements. So, try not to take short cuts with the aim of getting quick results with less effort.

Reducing calories can be an effective way to lose body fat if done correctly. However, this needs to be complemented by a healthy and nutritional diet plan plus a regular workout programme.