by when should I expect results?

Hi Suchitra!

1. There is a diff between weight loss and fat loss. Weight loss can be because of water loss also. If you could check you fat percentage somehow and monitor that you will better know if you are losing fat or not. Since you are doing running, May be you are losing fat and gaining muscles and thats how you dont see a change in your weight.

2. To lose 1 pound fat form you body, you need to save 3500 calories, which you can do either by eating less calories or by burning more calories. So you need to know how many calories you are saving daily. Do not target losing more than 2 pounds in a week. You can use this tool to monitor it on a daily basis. http://www.lifemojo.com/my-journey

And here is a tool to calculate your fat percentage etc: http://www.lifemojo.com/analysis/body

Thanks! But what does 'save 3500 calories' mean?

And the fat % logic seems pretty relieving right now :) Will monitor that. Thanks again!

For example, your daily calorie burn rate is 1800 without doing any specific physical activity. (Its called BMR, Basal Metabolic Rate).

Now if you are burning 200 calories in running, your total daily requirement is 2000 calories.

If you eat 1500 calories a day, you save 500 calories...right? 500 calories for 7 days makes 3500 calories. So in one week, you can lose a pound.

Did I answer your question?

The tool http://www.lifemojo.com/analysis/body calculates your BMR as well, by the way.

OK got it. It says y BMR is around 1300 cal a day. Plus I have a goal of 3kgs in 4 weeks and I have completed about 8 days of the 4 weeks without any loss in weight. I have been eating within my 'calorie budget'.. but I suppose I'm not 'saving' enough calories per week.

Will work on it a little. Thanks :)

If you are eating with-in your calorie budget, you must lose weight. The calorie budget is calculated on the basis of your goal. You can increase your budget by doing exercise.

Just read about a latest research on the effect of just exercising on weight loss. According to the research:

"Few people achieve significant weight loss with exercise alone, not without changing their eating habits."

"The research data demonstrate that significant and meaningful health benefits can be achieved even in the presence of lower than expected exercise-induced weight loss. Less successful reduction in body weight does not undermine the beneficial effects of aerobic exercise."

Suchitra,
I completely agree with whatever said above and would like to add a point which is not reflecting above....
1) If you keep doing the same activity body get used to it, initially you see results after sometime it slows....the solution is either you need to increase the intensity or change the activity.
2) Next most important aspect is strength training.