Hotbecky - here's my question "Do you truly eat right?" I've trained close to 500 individuals and I've never met someone that didn't need a little work on their diet. I'd also ask how often do you weight train?

Here's where your answers should fall if have everything on track -

1. Eat 4 to 6 times per day, small meals, all balanced with carbs around 60% or your diet, protien 30% and fat 10%.

2. Weight Training - 2x per week, a couple of sets per muscle part. Note - if you repping out 30 reps per set then your weight is too light. You should be able to perform no more than 15 reps per set before resting if your weights are at the correct weight. Note – cardio should be kept to 3x per week and up to 30 minutes but nor more than that.

Put it all together and you are now building lean muscle creating a hostel environment for fat. This is how you lose "fat" the correct way (and keep it off :)

Carlin Olson
truetraining@yahoo.com

Well, that's the right combination: eating less and exercising more.

Of course, you need to drink plenty of water, to help keep hydrated, energized and to help your body process and cleanse.

More important is to check with your doctor before embarking on any major change to your diet or exercise routine.

Once you're sure you've got the medical okay, you can consider finding a trainer at the gym (if you go to a gym), or someone who can help you understand which exercises to do for the goals you want to accomplish.

They might suggest adding weights or increasing the intensity of your workouts.

From what I've read you want to lose a reasonable amount of weight each week ... like two pounds. That way you're more likely to keep the weight off.

Also, most people who have successfully lost weight will tell you that it's not about a particular diet, but more about a way of life and a way of eating that lets you not starve and still have the treats you want and deserve, so you don't feel resentful that you are denying yourself.

Make sure you're getting all the nutrients your body needs with the foods you're eating, drink lots of water, get regular exercise and I bet you'll be losing weight in no time.

Come back and let us know what's working for you!
Good luck.

Everything I have read indicates it's a balance of eating less and exercising more that leads to weight loss. The goal is to lose a small amount of weight each week, like two pounds—something manageable and not too drastic.

Remember to drink plenty of water to help flush your system. The type of exercises you're doing really depends on your goals. You should probably consult a trainer or someone at your gym if you're going to a gym to make sure you're getting the most out of your workout. You may want to increase the intensity of your workouts or try adding weights, but you should always consult a doctor before embarking on any new health routine to make sure you're healthy enough for a diet/exercise regimen.

I use the word diet loosely. I believe it's more important to change the way you eat. Dieting doesn't always help people. Many people feel deprived when they diet and end up losing interest when their eating habits are so restricted. Better to find a way to eat healthy foods and enjoy the things you like in moderation.

Of course, if you haven't signed up for the First30Days of Losing Weight tips you will want to do that and make sure to read the article and Top Five Things piece. These are not hot links, but you should be able to cut and paste them.

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Good luck with your weight loss goals. Share your wisdom on what's working for you along the way.