Human body is a store of energy that can be divided into two components- fat mass and fat-free mass, fat contains much more energy and requires more energy to burn. To lose weight, the energy out must be greater than the energy in. The amount of weight lose will depend on the loss of fat or fat-free mass. It takes a much bigger energy deficit to lose a kilogram of fat than a kilogram of fat-free mass, more energy deficit per kilogram of weight loss is needed if you are overweight.

Avoid eating more to compensate for the exercise, being less physically active after exercise will be counter productive, keep on moving indoor. Keep yourself busy with domestic chores and spend less time in front of television, avoid ‘activitystat’ hypothesis -the idea of setting setpoint for energy expenditure like the setpoint on a thermostat, increase of physical activity in one domain, then there is an automatic compensation in another.

Changing of diet, eating when you are hungry, eating of smaller portion and changing of activity pattern can aid the weight lost process. Strength training-using weights or your body weight increased fat-free mass by about 2kg (4lbs 6oz) in overweight men and about 1kg in women, even though weight remained unchanged. A good test of whether you’re swapping fat mass for fat-free mass is just to measure your waist girth. If it’s getting smaller while your weight is stable, then you’re probably losing fat and gaining fat-free mass.
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