Ready, Steady, Lose!


Timothy Felix Rajadurai, the Founder and Chief Trainer of Active Fitness, claims there is no secret to sustainable weight loss. According to Tim, it falls into the realm of common knowledge.

"There's no secret, since it's a topic that is openly discussed every day. And there are no shortcuts, either. The key to losing weight and keeping it off is to simply eat healthily daily, and exercise regularly," shared Tim.

Thanks for the reminder, Tim. In truth, most of us already know what we should be doing!


"A healthy rate of weight loss is around 1kg a week, but it depends on how heavy you are," shared Tim. "For those who are not far from their ideal weight range, a loss of 1 kg every 2 weeks is still very healthy."

Conversely, for the very overweight, the first few kilos should tumble off with relative ease once a healthier diet and even a moderate exercise regime are suddenly adopted.

Generally, weight loss in excess of 1 kg per week is not advisable, as you may lose muscle along with the fat.

To lose 1 kg per week, you need a calorie deficit of about 1,100 calories per day. That doesn't mean eating 1,100 calories fewer than usual every day. Ideally, the deficit should be achieved through a combination of consuming fewer calories through healthier eating choices and burning more calories through increased physical activity.


Tim shared that the common mistake that the majority of individuals make upon attaining their ideal healthy weight is to simply get complacent.

"They think they no longer need to enforce the healthy eating habits they practiced to achieve their success in the first place It's all about mindset," said Tim.

However, Tim is no killjoy when it comes to enjoying food. He advocates an occasional treat – and preaches the '80/20 rule'.

"I like the 80/20 rule. Unless your goal is to have rock-hard abs year round, you don't need to eat like a squirrel. I recommend eating 80% of your daily intake as healthy food, preferably prepared by you at home. This prevents you from eating unnecessary calories. Then you can indulge in the balance 20% of the food you eat," suggested Tim. "But be careful, as it's easy to over-eat the 20%!"

Tim added a cautionary note. "Don't eliminate carbs, fats or proteins. Your body requires good sources of all of them."

In summary, and at the risk of stating the obvious, a balanced diet and regular exercise are the keys to sustainable weight loss. And if you'll forgive us for stating more of the obvious – today is a great day to get started!

With thanks to:

Timothy Felix Rajadurai
Founder and Chief Trainer
Active Fitness