Why do people go on a diet? Well, the main reason is to look better and get healthier, right? But many individuals give up or relaps after some time because they lack the support or determination. They focus on weight loss rather than fat loss. Anyone can los  weight, just don't eat for a week or so, but then you will burn up muscle and fat. Alternatively it's better to focus more on fat loss.

You will lose fat if your total calorie intake is lower than that your body burns. Very simple. Then, if I lower my calorie intake by 500kcal per day and I lose half a kilo at the end of the week, so when I double that amount, I lose fat faster? Well, technically yes, but it's nearly impossible to keep to low-calorie diets long-term. You eventually get hungry and waste your effords.

A better approach is to trade fat for muscle. Muscles are the power houses in your body. Little things called mitochondria in your muscles convert fat into energy, so the more you have, the more fat you lose, you would say.

A low body-fat person with no muscles to show is just skinny, hence unattractive (the main reason to go on a diet). Think about pumping some iron. You don't have to look like Arnold Schwarzenegger but some outline is more appealing. Focus on building your muscles, eat maintenance calories and concentrate on increasing your strength. Your weight doesn't really matter because you will be in a much better shape. People with more fat tissue should focus more on losing fat. Lift those heavy weights, increase you muscle mass and avoid muscle loss from dieting.

Should I eat and live more healthy for this diet? Not a must, but it's highly recommended. Not only is it good for your body, it forces you to stay away from certain foods and habits. Just remember:

Focus on fat loss, not on weight. Only when the intake amount of calories is below of what your body burns, then you can lose fat.

I don't tell you not to step on a scale, use for reference only. There are many apps that helps you track your calories. Not necessary, but it gives you an estimate on how many calories you are burning. Then you can create a calorie deficit suitable for your body. It can be tedious and a lot of work, but you can't solve the problem if you don't know what causes it.