Consistency is important. If you are a regular and control food, you can lose a lot of weight out there. I used to be a regular (now due to personal reasons I miss few days in a week), but food control was minimal back then. Still I lost 1 kg every month. The perk is that the lost kg do not return so fast. Even though my diet is haywire, I haven't gained the weight that I lost at curves.

Hope that helps.