There are lots of fad diets and "lose weight quick" plans on the market today. Some of them may work, but many of them are scams and do not typically provide the extreme results they may advertise. The truth is that there is no overnight way to lose weight. Whether you need to lose a drastic amount, or just a few pounds, it will take some work and dedication.

The key to weight loss is all in the numbers, the mathematics of it. While I still cannot offer an easy formula, keeping an eye on some numbers will give you a good indication of how well you are doing towards your goal.

First of all, you are going to have to focus on calories. Other sources may tell you to focus on carbohydrates, or fat, or "trans fat." While these are all part of what can cause weight problems, calories are the main number to use. Each of these other measures will add into the calories count. As long as you focus on calories, you are looking at the big picture.

So everything you eat must now be counted for calories. Keep a notebook or journal if you must. Add the calories in everything. You will begin to instinctively look for the Nutrition Facts panels on your food packages. If you eat something and can’t get to the Nutrition Facts or it doesn’t have them, write it down and look up the calories online or in a book when you can. Based on how much you weigh and how much you’re trying to lose, you can figure up the proper amount of calories for you to eat each day.

The next step is just as important. Once you know how many calories you’re eating, you’ve got to be able to know that you’re getting rid of them. I suggest buying a pedometer. It is a simple device that clips on your pants or belt and counts your steps. Good ones can tell you how many calories you’re burning based on how much you’re walking. You can pick one up for under ten dollars easily. You may be surprised at how many calories you can burn just in your regular daily walking.

But walking isn’t all you do. Find an activity that you enjoy. It can be tennis or weightlifting or yoga or anything, as long as it’s active. Do a little research and find how many calories that activity burns per hour. While you’re at it, research everything else you do. You’ll find that most every physical motion burns some amount of calories. Even sex burns huge amounts of calories by the minute! And don’t forget about the little things. Even breathing burns some calories!

Once you’ve got all your information, just do the math! You know how many calories you’re eating, and you know how many you’re burning. Now adjust your eating and exercising habits to make sure that you burn more than you eat. It won’t be difficult.

As long as you can burn more calories than you eat, you can lose weight. That’s the only surefire way to see results. So now you see how the key to weight loss is all in the numbers.
Written by Marty Coffey