The human body is constantly active. It takes in oxygen when we breathe and transports it to every cell, muscle, tissues and organs, while maintaining and repairing itself. This constant energy comes from two main sources - energy from food and stored fat. The body converts energy from food and is measured in calories. When we eat more calories than needed, it is stored as fat.
In order for weight loss to take place, one must eat fewer calories than the body needs. If you are overweight, it is because your calorie intake is greater than your energy requirement. The only remedy to this is to eat fewer calories. This however is easier said than done as the body by nature does not like to lose weight. Due to survival instincts, if our food intake begins to decrease, our metabolism does as well in order to conserve energy.
To overcome this obstacle, in addition to eating less calories, it is necessary to do exercise. Exercise raises the energy requirement and forces the body into using any stored fat for energy, thus increasing the weight loss process.
When the body first begins to lose weight, most of the weight is fluid, and not fat. This can be deceiving as the initial weight loss can be quite rapid. Also, stored fat requires less energy to maintain than muscle, so as the body tries to conserve energy,it prefers to retain the fat. This proves that diet alone will does not guarantee any loss of purely fat. The best way to lose the fat is to combine a sensible diet containing fewer than normal calories, with regular exercise. The exercise should amount to at least 20-30 minutes per day of moderate intensity.
The following shows the suggested amount of dietary fat that should be permitted per day to ensure successful weight loss.

Assuming a maximum of 30 percent calories from fat, here are the number of fat-grams you may eat, depending on your total calorie intake.
1200 calories/day = 40 grams of fat
1400 calories/day = 46 grams of fat
1600 calories/day = 53 grams of fat
2000 calories/day = 66 grams of fat

Recommended Fats/Oils Diet and fat experts are leaning more towards recommending greater use of monounsaturated fats (like olive oil), along with omega-3 essential fatty acids found in foods like fish oils, flaxseed oil and walnuts. Unrefined, organically produced oils are more diet nutritious and healthy.
All types of fat are energy dense. Fat containing 9 calories per gram. Because fat contains so many calories it is easy to consume too many calories from fat and this, in turn, may contribute to weight problems. Convenience and fast food, cookies, candy and commercial snacks are typically high in fat and should be consumed in moderation.

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