I suggest for now just continue as you are. The 3 kg drop in the first week is a big change, maybe you ate less in that first week and your body is compensating a little now. So long as you are getting fitter you will lose more fat. So focus on the exercise. Also ensure that you are more active in other parts of your life, such as more walking and generally being more active.

If you fail to lose fat then you could try reducing the whey shakes and peanut butter. Give it more time though and do not lose faith. You are doing great. Consider looking for a fitness class or other group activity as these do often push us harder – I always exercise harder in a class than I do at home on my own.

I try to eat 3 meals a day, 1 main meal consisting of protein, carbs & fat, fat to a min. of course. I usually keep oil to a minimum & avoid rice/noodles/bread/pasta & fried foods. My other 2 meals would be whey protein shakes (2x/day) & fruit, & the occasional slice of wholemeal bread with peanut butter, or a chocolate, which I usually take before or after working out when I really feel like chocolate.

My calorie intake per day ranges from 1000+ to 1800+; I make sure to increase it when I work out harder and longer.
I take fiber, omega 3 & CLA supplements. Why am I not losing weight when I am definitely cutting my calories and working out hard??

Until she came across this ad on the Internet. It changed her life for the better! … Her new problem now is to renew her wardrobe. All her clothes are suddenly become too large for her. She is really happy about her discovery and she is really in good shape!

This is another proof that we should never give up.

Firstly, do not assume that the title of this article is who whole picture. More recent research has shown that diet alone does not help you lose weight either. So what do you need to do?

You need to reduce calories, and also ensure that the food your do it is mostly lean protein, healthy fats and low GI carbs. Stop eating bread and cut out sugar. Replace all soft drinks with water and cut back (or stop) drinking alcohol.

For exercise, exercise everyday if you can. Perform intensive interval training and weight training, on separate days. Get plenty of sleep to recover from exercise and encourage fat burning.

There are many resources here at MotleyHealth to help you. Our guide to home Workouts is a good place to start. The advice on losing belly fat is popular, as it our weight loss plan.

To succeed you have to really want it and keep working hard. 20kg is a lot of weight to lose, but certainly possible. Just aim to lose 1kg per week, and if you lose more it is a bonus.

Diet and exercise combined is the only way to really lose weight.