You should know that your body consumes calories even if you are at rest for functions such as beating of the heart and keeping the body warm. This is called the resting metabolic rate ( RMP ).

Your RMP is determined by your body weigh, however your RMP will be higher if you build lean body mass ( muscle weight ). On the other hand if the weight loss program  leads to weight loss accompanied by a loss in lean body mass (reduction of muscle weight), it will also mean that the RMR will reduce as well. The reduced RMR will mean the body will require less energy while at rest and thus more chances of regaining weight.  

As a conclusion it is essential that the muscular fitness is increased along with the weight loss. Therefore a mix of aerobic exercise (to burn calories) and weight training (to increase the lean body mass) is the best technique for weight losers.

The idea behind combining a well balanced diet and proper exercise is to reduce weight while building more body mass, resulting in a higher RMP. Imagine the ability to enjoy eating more while keeping your desired body weight, not to mention the fun part in exercising. 

You should start by identifying what your ideal weigh should be. To find out what your ideal weight should be you should know what your BMI is.

So, let's talk about BMI. I am asuming that you are not an athlete , otherwise you should consult your sports nutritionist regarding your ideal weigh. BMI stands for Body Mass Index. It is calculated using your height and weight. In fact it’s a measure of the amount of fat on your body.

To calculate the BMI of a person you need to divide that person’s body mass (in Kg.) by the square of his or her height (in meters). You need not worry about this formula since you can use the calculator below.

BMI calculator in Metric System

So, let's see how you scored 

BMI below 20:

If you are not an athlete, a BMI below 20 can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight through a good diet and exercise habits to increase your muscle mass.

BMI between 20 and 22:

A BMI in this range indicates the ideal, healthy amount of body fat which is associated with living longest, and the lowest incidence of serious illness.

BMI between 22 and 25:

A BMI in this range is still considered acceptable, and is associated with good health.

BMI between 25 and 30:

You are considered hefty and should find ways to lower your weight through balanced diet and exercise. You are at a high risk for a variety of illnesses with your present weight. You should lose weight by changing your diet and exercising more.

BMI over 30:

A BMI in this range indicates an unhealthy condition. Your excessive prosperity is making you prone to heart diseases, diabetes, high blood pressure, gall bladder diseases and some cancers. You should lose weight by changing your diet and exercising more.