What's The Best Thing To Do If You Have Done Everything And Still Can't Lose Weight?

ByAvy Barnes

In my own experience, there is nothing more frustrating, annoying, and disheartening that getting all excited to start a diet and exercise program, spend my hard-earned money getting the program, start the program, do it for some time, and then after all of that... I end up getting absolutely NO RESULTS! Do you experience this as well? Or, are you about to get started with dieting and exercising and you want to ensure this doesn't happen? Read on to find out how to ensure you get great results!

Okay, the first thing to do is to narrow down why you would have done many things to lose weight... but still didn't get results...

1. Were you drinking plenty of water during the diet? Drinking more water is one of the absolute most important steps for improving your overall health and body.

2. Were you getting plenty of sleep? Without more sleep, you are extending how long it's going to take for you to get in better shape.

3. Were you doing both cardio AND resistance training? Doing one or the other will not you get you impressive results.

4. Were you on a natural diet program based around strategically skyrocketing your metabolism?

Chances are, most people will answer the first 3 questions with a yes, and the last question with a very confused NO.

You see, the ultimate secret to success with getting an amazing body lies within doing what the body wants more than anything. And what the body wants more than anything is sleep, water, NATURAL foods, a healthy digestive system, and a faster metabolism. When you give your body what it wants, you WILL see amazing results take place incredibly fast.

The part of the equation that most people mess up on is increasing their metabolism and eating natural foods.

"Diet" foods (such as so-called healthy yogurt for example) are actually not that healthy (unless it is Greek organic yogurt by the way), and going on diet programs that have you restrict foods, or eat one type of food, etc., are definitely not healthy nor will they produce permanent results.

Boosting your metabolism is another thing that must happen if you want to lose weight and more importantly, body fat. Taking "metabolism boosting pills" or doing other things to try to unnaturally boost your metabolism is just asking for trouble. What you want to do is to go with a 100% all natural diet where you will be eating the right foods (which means ALL types of nutrients, the right amount of calories, and NOT starving yourself or depriving yourself) in the right way that will all cause your metabolic rate to soar.

Natural Healing Process - Understanding Detoxing

The natural healing process starts immediately, you either start to practise healthy options, such as eating real food and/or when you stop doing unhealthy things to your body. These include eating unhealthy food, partaking in unhealthy pursuits, flooding your body with medication, etc.

Up to a point, your body can cope with whatever you throw at it. But there comes a time when you will start to feel the effects. At this point, you have three options - ignore it (leading to a deterioration), seek a quick fix (which often adds to the problem) or face up to the fact that what you are currently doing is not serving you.

The latter option is the hardest to realise, but the most curative in prognosis.

The challenges don't end there. When you allow your body to do what it is designed to do, when you allow a natural healing process to occur, then you can experience what is often referred to as a healing crisis. In effect, you are letting the build up of toxins, that are so detrimental to health, go.

This letting go can be unpleasant. The more severe your health problem, the stronger the effects can be. Some of the common symptoms of a healing crisis include:

lower energyheadachedischarges - such as bile, mucus, phlegm, sinus, vaginalskin eruptions - such as boils, rashescoated tongueincreased body odourmore frequent bowel movementsincreased sleepinessweaknessincreased symptoms of current ailment

These symptoms are temporary, lasting from around a few days to a week for an averagely healthy person, to 3 - 4 weeks for a very toxic person. If they are too strong to carry out your daily routine, if they cause you distress or last longer than is comfortable, then you should seek the advice of someone who is familiar with this process. A homeopath can help to lessen the crisis without interring with it.

It's worth remembering that a body will only enter into a healing crisis if it knows it can handle it. Your body is intelligent. It won't embark on anything that it can't see through. All you have to do is to be in a space (both mentally and physically) to allow this to happen. Support is often vital.

The natural healing process is essentially a detoxification. You know that you will feel so much better when you come out of it. But it doesn't have to be unpleasant.

Massage, especially lymphatic massage, coffee enemas and good homeopathy prescribing can all lessen the pain of the process dramatically. The latter has the potential to eliminate it altogether.

Many practitioners, including GPs, are unfamiliar with the healing process and will prescribe medication to help you. These will worsen your condition, increasing your toxin load, which is likely to make you feel worse in the coming months.

The best way to avoid the pain of a natural healing process is to change over to a healthy diet in small chunks. Change one thing at a time. This way tends to have longer lasting results, too.
To find out more about healthy foods, click on the link below.

Healthy Eating and Weight Loss

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3 Diet Mistakes to Avoid When Trying to Lose Weight

There must be a reason why some struggle to lose weight while for others it seems like the weight just falls right off. It seems like losing weight comes easy for some and harder for others. What is a dieter to do?

Avoid these three mistakes for starters.

Mistake 1 - Having unrealistic weight loss goals or expectations. If you want to look like one of the guys on the cover of Muscle & Fitness in 90 days but have 100 pounds to lose, you are fooling yourself. An important aspect of writing goals is to make them realistic and achievable. When goals are achievable you won't give up when the going gets tough. Giving up is the last thing you want to do when trying to lose weight.

What to do instead: Make more realistic goals that are achievable. If you have a big weight loss goal like losing 100 pounds, break it down into smaller increments. At first, aim for losing a couple pounds a week. Build on your success. The more weight you lose the more confidence you will have.

Mistake 2 - Giving up too soon. Different people have different results. If you and a girlfriend are both on a quest to get healthier and get thinner, but she is losing weight faster, don't beat up on yourself. Keep reminding yourself that weight fluctuates. You could weight yourself tomorrow morning, and then the next day, and the weight will most likely be different. Give your girlfriend a high five for her success and later celebrate your success.

What to do instead: Stick it out. No matter what you face when dieting, give it you're A game. When things get tough remember all the people that love you and want you around for many years to come. That should be more than enough motivation especially if you have kids.

Mistake 3 - Not eating enough. You would think eating less would actually help you lose weight since you are eating fewer calories. In turn, you have fewer calories to burn off. But that is far from the truth. Your body needs a certain amount of nutrients; you are most likely not getting them when you don't eat enough calories.

What to do instead: Eat the correct amount of calories for your height, weight, and age. Starving yourself is not healthy weight loss. If you are not eating enough calories you are actually causing your metabolism to slow down. This is the exact thing you don't want. This will cause weight gain. Not exactly the results you were looking for?

Bottom Line? When you are trying to lose weight it is not always easy, but hang in there. There is light at the end of the weight loss tunnel. Allow what you eat to help you instead of hinder you.

Matthew Beavers is the author of Lean Sexy Abs. A free report for men and women to help them to with their weight loss efforts. Grab your complimentary copy at http://fitnessandnutritionsolutions.com today.

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The Health Benefits of a Superfood Diet

If you've been on the fence when it comes to choosing a healthy diet alternative, then you may want to consider a superfood diet as your main program of choice. When choosing a superfood diet, you are choosing a healthy program that can provide you with all the important vitamins, minerals, and nutrients your body needs to grow healthy and strong. By doing so, you will also be able to take advantage of many of the side effects of this diet which can consist of weight loss, a stronger immune system, increased stamina, and better overall health. In the paragraphs that follow, you're going to learn more about superfoods, and how you can use them to change the way you look and feel.

What are Superfoods?

There are a number of foods that will fall under the superfood category. However, it's important to stick with foods that are extremely healthy such as beans, nuts, lean meats, tomatoes, berries, spinach, pumpkin, and a variety of other grains, vegetables, and whole fruits. You see, by eating these foods on a consistent basis, you will be able to empower and strengthen the body in a way that will help you fight off disease, digest and metabolize food properly, and enjoyed a body that is extremely balanced as a result of this important diet.

Superfoods for Weight Loss

Probably one of the most important aspects of choosing a superfood diet will be using superfoods for weight loss. It's important to understand that your body does not want to be overweight. However, your body cannot metabolize food items that are foreign to its original design. Our body was not designed to process or metabolize foods that have been processed by modern technology. If you think about it, our bodies were created to live off of foods that are all natural and contain no processing whatsoever.

When the body doesn't know what to do with a specific type of food group or additive, it generally stores it as fat. Once you begin to eat healthy using all natural choices, you will discover that the pounds will simply melt away because your body is now utilizing the real vitamins and minerals it needs to sustain proper health.

When Choosing a Superfood Diet, You Are Making a Healthy Choice

There are a number of benefits you'll receive as a result of choosing this type of diet. Some of the results you can experience will include:

Halloween Survival

Halloween means tons of candy. And you can go to parties and scary movies and all the other festivities that make Halloween great! Don't forget the food and candy at all the parties; and all the leftovers.

But if you don't want to pack on the pounds, you need to be smart. There are many people out there who absolutely love chocolate and believe they can never have it again if they want to keep the pound off. They will sneak pieces in and then beat themselves up all day.

Here's great news: Dark chocolate can be healthy and delicious. It can help you lower your risk of heart disease. And it has natural stimulates that keep you from eating too much. It's healthier for you, lower in sugar and the nutrients in it help stimulate the satiety hormones. Only choose dark chocolate this year. Being a picky eater will save you pounds open you to a whole new range of flavors. Plus, dark chocolate covered fruit is a healthy addition the people will love!

There are a couple other things you can do that will save the holiday pounds. They are fast, easy and enjoyable! Here are my tips that really work to keep the weight off (unlike the eating before the party that never works):

Tip 1: When you eat candy, savor the flavors. Let it melt on your tongue. Avoid biting a large piece, chewing it quickly and swallowing whole (like kids do). Make each piece of candy an experience.

Tip 2: - Take a walk. Walking is one of the healthiest forms of exercise. It can lower your weight, disease risk and increase your energy. At this time of year, you can also enjoy the fall foliage!

Tip 3: Healthy Grossness: Place large grapes in yogurt for eyeball soup; Cut large strips from spaghetti squash for intestine; or edible gore from mashed sweet potatoes (add some cranberry juice for color)

Tip 4: Going to A Halloween Party? Drink lots of water. Then enjoy the cocktail. Alcohol dehydrates and causes sugar cravings. Keep hydrated to avoid putting on the pounds.

Tip 5: - Make your kids sing for their candy, literally! Whether out trick or treating or asking you for some later on, make your kids work for their treat. It will instill responsibility and maybe they will work off some of the extra pounds caused by the candy.

And don't forget, ration your kid's candy this year. Your child's teachers will thank you.

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Get Your Spouse or Significant Other to Join You in Efforts to Get in Shape

Having a significant other that you live with, or a person you are together with for much of the week could be the ideal candidate to really kick your weight loss efforts into overdrive. Having another person on the same page, focusing on what will be healthy and beneficial for your lives, will help you both focus on all the decisions throughout the day that must be dealt with. What to eat for breakfast? What's for lunch? Are we going to workout? What are we going to cook for dinner?

However, before tackling these types of questions, you both must agree on your health goals. Granted the goals may not be exactly identical, they should fit in the same category. In other words, maybe a man's (husband's) goal is to lose twenty pounds and become more muscular in the upper body, but the woman's (wife's) goal is to lose fifteen pounds and work on shaping her legs.

As you see, both of these goals fit pretty much in the same category (getting in shape) and both of these goals will require the individuals to focus on eating in a healthier manner and exercising regularly. If you can both make the commitment to strive for weight loss and a improved physique, the task will be much easier because you will both be able to motivate each other.

This can be a touchy subject for some, especially if the person is really self-conscious about their weight and the condition of their body. Therefore if this topic has not already been discussed between the two of you, be a bit careful and cautious when bringing it up. You don't want to offend or insult your partner when all you are trying to do is get both of you striving towards similar health and wellness goals.

You know your partner the best, so determine what would be the ideal way to bring up this subject if the two of you have not discussed it before. Maybe it could be as simple as "Baby, you know I've been wanting to lose 15 pounds and get my legs into better shape, how about for the next month we focus on eating healthier and exercising together a few times a week?"

Try not to get too elaborate with your initial goals and time table. Small successes no matter how insignificant they may seem will combine into larger ones. Therefore your first month's goal could simply be to lose five pounds and exercise three times a week. Focus just on that for the first thirty days. Then the following month your goal could be to lose 8 pounds and workout four times a week. Combining these two months you will have lost 13 pounds and have worked out at least 28 times! Doesn't seem like such small goals when their results are combined right?

Once you both agree on a plan and establish your goals, post them in a visible place where you will both see them on a daily basis. Take it upon yourself to be the leader. The proactive one who instigates action at least when starting out. So your partner can get used to this healthier way of life and sees that you really mean business. You may find that soon your significant other will be the one coming up with ideas for healthy meals and even exercise ideas you may not have thought of before.

Your partner will also come in handy on those days when your energy or motivation may be lacking and you need to be spurned into a workout, or when you need someone else to prepare the meal that day. Even merely just having that person alongside you while jogging around the neighborhood can help with increasing the duration of the workout. Time just seems to pass by quicker when there's someone with you. Another reason why getting your spouse or loved one directly involved with this process can be advantageous.

Use this opportunity to not only get into better shape and improve your health but also have quality bonding time with the person you love. Who knows, maybe a month or two down the road you both will be energetically taking up new sports and activities because you're both enjoying the increased active lifestyle and want to explore what's out there. Have you ever had the desire to learn how to surf, kayak, play tennis, racquetball, roller-blade, wakeboard, mountain bike? There are fantastic options you can start learning how to do when you are ready. Use this new found commitment to start learning what you've always dreamed of doing and at the same time lose weight and get in the best shape of your life right alongside your significant other.

Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has now embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://HealthyChoicesInLife.com as he strives to lose 60 pounds through dedicated exercise and healthy eating. Plus get a FREE monthly Healthy Choices Newsletter along with a FREE 18 page weight loss guide at http://healthychoicesinlife.com/couch.

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You Can Lose Weight and Keep Fit!

Health Starts With a Nutritional Diet

There is a lot of nutritional information out there. What is best for you is to decide on the right diet for your present situation. There are a lot of factors to consider; so let's have a look at some and see where you are today.

1. What is your present weight and what is your ideal weight?
2. What is your life-style: active, sedentary, or average?
3. Do you have any health issues?
4. Where do you live: city, rural, suburbs, country?
5. What are your goals?
6. What is your time frame to reach your goals?

In the following sections we are going to examine ways you can get started to reach your goals. We will discuss where you are know, what it will take to get you started and where you will be at the end of the time frame you have set for yourself. Let's first have a look at how you can loss weight by eating a balanced diet.

Once you have decided what nutritional diet is right for you move onto the next phase and create a lifestyle that will help you reach your final goal.

Choosing The Best Program For You

Exercise For Best Results

Now that you have decided what diet is best to help you lose those unwanted pounds you can create a program of fitness exercise that will take you to the next level. Everyone is at a different level of fitness so where you start is important. Chose an exercise program that fits with where you are now, what your lifestyle will support and where you want to be when you reach your goals.

Instead of hoping that hard work will pay off, it is best that you do everything in your power to give yourself the best chance to reach your goals. You may decided to go it alone, but from my experience it is best to at least start with a personal training. This could be a yoga instructor, a weight lifting trainer, a running coach: you choose!

Obviously there are some great personal trainers. The important thing is to get started. A tendency we all have is thinking about what we want, planning what we will do and then saying "I will start tomorrow"! Planning without action is like learning to drive a car by just reading the manual. This is your chance to become the person you have always wanted. Remember, if you do not have your health you cannot have the life you want.

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Smart Sugars and Your Triglyceride Battle - CAUSE for FAT GAIN and What to Do About It

The "answer" to FAT GAIN is on magazine covers everywhere you turn. But, few know the CAUSE for fat gain! In one word, it is TRIGLYCERIDES. Triglycerides impact your body and is the CAUSE for fat gain. Sugar consuming humans have a glucose metabolism challenge and an ongoing triglyceride battle.

A high triglyceride level makes it impossible to lose weight. Triglycerides are lipids that facilitate the bi-directional transfer of blood glucose and adipose fat through the liver. Balance is the key. High triglycerides cause chaos with the bi-directional conversion of adipose fat and blood glucose.

Lipids are fatty structural molecules with the primary biological functions for storing energy, building cell membranes, and when sugar(s) are added, to make glycolipids to serve as important signaling molecules inside the cell.

Accelerated fat loss for the obese is experienced when they lower their triglycerides and keep them under 150 mg/dL which is considered normal. Over 200 is high and 500 is very high.

The raging fat battle is between good fats and bad fats, good sugars and bad sugars. Saturated fats (bad fat) along with bad sugars result in high plasma levels of triglyceride-rich lipoproteins which produce glucose intolerance leading to diabetes. Food and drink high in bad sugars cause increased triglyceride levels. These foods are converted into triglycerides and are stored in the adipose tissue, or fat cells.

Obesity is normally based on the amount of body fat in the form of adipose tissue. Adipose (meaning fat depot) fat, or tissue, is the loosely connective tissue composed of adipocytes primarily located beneath the skin, but is also found around internal organs. Adipose fat stores energy and cushions and insulates the body.

High triglycerides indicate a metabolic disorder with the lipo-glucose conversion process. In such cases, the conversion process between blood glucose and adipose fat is impaired, resulting in a buildup of triglycerides. This can be a difficult condition to overcome and does not respond well to diet and exercise. Inability to lose fat with diet and exercise is the cause for frustration and abandonment of all hope for many.

High triglyceride levels can produce LDL (bad) cholesterol and can quickly cause cardiovascular and pancreatic problems. When LDL and total cholesterol are high, the root cause is most likely high triglycerides. More people are recognizing that statin drugs are not the answer and may cause even more serious problems.

Polyunsaturated fat, (the good fat) as Omega-3, has been shown to lower triglycerides by balancing blood sugar, reducing inflammation, and helping to regulate metabolism. Exactly how this happens is not yet clear, but we understand that Omega-3 decreases lipid synthesis (lipogenesis) and may allow the hormone leptin to work better which researchers have linked to how fast fat is burned.

Certain good sugars including Trehalose help construct quality glycolipids inside the cell while other Smart Sugars are the building blocks for glycoprotein receptor sites that coat the surface of human cells for proper communication. Cellular communication allows our bodies to know and to take action toward fulfilling the exact need of each cell.

Research confirms that Trehalose can inhibit fat cell hypertrophy (cell enlargement) and prevent metabolic syndrome which induces insulin resistance that leads to type 2 diabetes.

Expand Your Mind - Improve Your Brain
http://www.endowmentmed.org/content/view/826/106/

Free book - "Change Your Sugar, Change Your Life"
http://www.DiabeticHope.com

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How Do You Know If Your Diet Is Working?

In most instances, when people go on diets, they do so because they read something awesome about a new fad, or they had a friend who swore by it, or maybe they just want a change of lifestyle. Either way, venturing out and committing to a new "nutrition" program may be the solution to sometimes lifelong weight issues. Or then again, maybe it won't be.

How can you tell whether your diet is working though? Is it more than simply looking at the scale? Of course it is. There are many 48 hour diets out there that claim you can lose up to 10 pounds in a couple of days, but is that really healthy? You may look at the scale and see that it has moved several notches to the left. Most would probably bet that the "weight" you lost was not fat, but simply water weight. Regardless, "Woo Hoo!" Awesome, you say. But was the path to get to your goal worth it in the end? How do you know?

It's never really about saying that this diet program is better than that diet program. Having a vegan try to convince a paleo-devotee that meat is horrible for your body may be like trying to move a 100-pound boulder up a hill. You may be able to do it, but it may become too tiresome in the process. Is there a way where they both could be on the same page and say that maybe both diets are working?

Rather than look at societal or emotional issues associated with a specific diet, it is important to look at the internal health of an individual while on that diet. Is there something a person could use to help determine the internal health while on a diet? There is, and it can be found in the bathroom cabinet. This one tool, one-resource available to everyone regardless of lifestyle can help to determine how healthy a diet is working for you. What is it? What can tell you if you are on the right track? The answer is in a good old trusty thermometer.

A thermometer is much more than determining whether you have a fever when you are sick. When used in conjunction with a diet and nutrition program, you can determine really how efficiently your body is running on this new "diet." Most people would believe that, outside of being sick, the body would consistently be at 98.6 degrees. For a majority of people, this is the farthest thing from being the norm, and the likelihood that it would be below 98 is commonplace.

What is that telling you? If you are not "sick", a lower body temperature is yelling that the body is slowing down and is having a difficult time processing something you ingested or a physiological function has caused a minor slowdown. This can generally be traced back to digestion. If you are eating 3 meals a day, your body is digesting that food 24 hours a day. This means that your body spends most of its time digesting foods.

So if you want to know how that new diet is stacking up within your body, take your body temperature. I would bet it's probably not where you think it should or would be. If it's not, you may want to look at finding out which foods will help your body run more smoothly on the inside. Just like a car, in order to have it running optimally, you probably should put in the cleanest time of fuel. And the way you determine the quality of the gas is by finding out how far you can go on that tank of fuel.

Jared Toay, aka. the "Digestion Dude" has actively been promoting the importance of health and digestion for more than 4 years. A weight loss expert, Certified Nutritional Specialist, creator of Be A Fitness Freak, and founder and Chief Zymology Officer of ALive Soda, he has had a lengthy journey on his way to healthy living. An accomplished author and speaker, he would love to send you an eBook focusing on digestion and nutrition at http://beafitnessfreak.weebly.com/free-ebook.html or join him on his "Be A Fitness Freak" fanpage on Facebook, http://www.facebook.com/beafitnessfreak to learn about his revolutionary Focus On Foods wellness program.

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What You Are Eating and Drinking to Lose Weight That Is Actually Bad for You

ByBrian Sater

There are a lot of myths out there about losing weight. There's also a lot of advice that we get which may be well-intentioned, but flat-out wrong. I'm going to show you some typical things that you are eating and drinking that you have been told are healthy, but just aren't.

Let's start out with a drink. You're done with your workout and you do like you see the athletes do on TV. You get a Gatorade. Do you know what the second ingredient is listed on the Gatorade bottle? It's high fructose corn syrup!

That high fructose corn syrup can lead to obesity, high blood pressure and more. Besides water, a great natural product you can use to replenish those minerals you've just sweated out is Rebound. You can find it on my blog.

Next, let's look at waking up in the morning and having a good old bowl of healthy cereal. Cereal companies pay advertisers a lot of money to make their boxes look attractive and to tell you how healthy their cereal is.

When you look at the label, most cereals have a lot of sugar in each serving. Have you ever looked at what a serving size is? You usually have about 3 servings in your bowl.

That sugar will give your body hunger cravings. That's why you're hungry not soon after. What's the best kind of cereal to have? You want to check the label and make sure you are looking for low sugar and high fiber. Oatmeal, and I am talking about steel oats here, is your best bet.

What's wrong with yogurt? Did you know that most yogurt has tons of sugar? Like I said above, sugar will give you cravings and you will eat more. One of those small containers can have more than 20 grams of sugar!

I started eating Greek Yogurt because you get twice the protein and half the sugar of those other yogurt. My favorite way to have Greek yogurt? In a Smoothie with some protein powder, frozen fruit, ice, almond milk, and Stevia.

I bet you're also being told to eat whole wheat. Whole wheat grains in bread and pasta don't have nutrition. Why? Because when they are processed, the natural fiber and nutrition have been almost completely stripped out.

These are what they call complex carbs. These complex carbs get stored as fat in your body because they act like sugar. Guess which part of your body they get stored as fat first? Your midsection, as belly fat.

Whole wheat bread has to say 100% whole wheat on its label to make sure you are getting just that. What alternative do you have? Sprouted grains. Breads such as Ezekiel 4:9 are available in that variety.

I hope I have debunked some healthy food myths. I hope that I have also given you some healthy alternatives to help you with your weight loss. Remember, the healthiest food is always the one that doesn't come in a box.

You can get more weight loss tips and fat loss recipes on my blog at http://healthpromotionandwellness.blogspot.com You can also get the Free 7-day Ideal Fitness eCourse at http://www.briansfatloss.com

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Finding the Right Calories for Weight Loss

ByRichard Ambrose

Dieting can be a mentally draining endeavor. There are so many diet plans which are often contradictory to each other; you don't know which plan is the best. You have low carb, low calorie, hypo caloric, gluten free, Paleo diet and so many others; you don't know what to choose.

No matter which diet you choose, the all must adhere to the same law of thermodynamics. If you eat more calories than you burn, you will gain weight. The same holds true for the opposite. If you consume less than you burn, you will lose weight.

So how do you know how many calories you need to consume on a daily basis? Although you want to cut your food intake, cutting them too low can be almost as bad as eating too much. Too much of a calorie deficit will lead to quick initial weight loss but soon your metabolism will slow down. When you return to your normal calorie intake along with your slower metabolism, you will gain weight and return back to where you started.

A healthy weight loss diet will yield 1-2 lbs. of fat loss per week. There are exceptions such excess water loss during the initial stage of the diet or obese individuals who hold excess water weight. If you don't fit in these categories and you are still losing 5 lbs. a week, you need to re-evaluate your progress to ensure most of that weight loss isn't muscle mass.

There are several ways you can calculate the amount of calories needed to sustain a healthy fat loss rate. There are complicated equations that take height, weight, and activity level into account. A simpler equation is to take your current weight and multiply it by 15. This is your maintenance calorie level. To lose weight you can take that number and subtract 500 calories per day. Each person is different so you may need to adjust these number a bit.

A truer measurement of you daily caloric intake is to actually measure the amount of calories you are consuming each day. For seven days, record everything you eat. Find a calorie counting website like Fitday to calculate your total calories eaten for the week. Take this number and divide by 7. This is your average daily calorie intake. Take your daily calorie intake and subtract 300-500 calories each day. To ensure accuracy, pick a day for a weigh in and weigh yourself at the same time of day each week. If you are losing weight, stay on track. If you didn't lose any weight, subtract an additional 200 kcals.

If you don't want to guess how many calories you burn each day, you can use a fitness tracker that calculates this data for you. Fitbit vs Bodybugg is a hot debate as to which is the better tracker. Click here for a comparison.

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