Since I started my weight loss journey, I get asked all the time by co-workers what I eat, or they ask if I am eating at all! Guess what, I feel like I eat all the time and yet I'm losing weight! Its all about what and when you eat!

When you start your weight loss plan, its always easiest to know how many calories your body burns naturally (metabolic rate.) I recently heard on Dr. Oz that you can find out your metabolic rate you take your weight and times that by 12 and that is the magical number. That is the amount of calories your body burns naturally. The only issue I have with that, is that does not factor in a high or slow metabolism. I have a very slow metabolism, and yes, my doctor even told me so. That's why I would suggest seeing your own doctor to see what the magic number is.

To lose weight, you just eat less calories than your body burns. Even if your body only burns 1600 calories, it is not recommended that you eat less than 1200 calories because then your body goes into starvation mode and stores all the fat. That is why I had a lot of fat, I didn't eat enough! No starving yourself! That is not a healthy way to lose weight, we all know this, but sometimes when you hit that plateau, you need to realize not eating won't fix the problem.

Keep a food journal. Write everything you put into your mouth down. Breakfast should be eaten within 30 minutes of waking, and try eating every three hours if you can. A small snack around nine, lunch at noon, a snack at three, dinner at six, and an hour before bedtime have something with a lot of protein. I personally have a vanilla protein shake, and it tastes like dessert! When you journal, just keep track of the calories if you want. That way you know if you are going over or way under your "allowed" daily calorie amounts. I also keep track of fat, saturated fats, protein, and carbohydrates.

It can be as simple as that or you can really get scientific and on days where you have hard workouts at the gym to eat more carbohydrates to fuel your muscles during the workout, on days where you take a 20 minute walk you have fewer carbs but more protein. Do what you're able and willing to do. You know how much work you are willing to put into your journey, don't overwhelm yourself and give up because you tried to do it all! Baby steps!

Now it comes down to the food, the best part!! I have been taught to be a label reader!! Yes, it takes more time at the grocery store, but it's worth it. Make sure you are eating whole foods. The less amount of processing the better! The fewer ingredients, the better! Stay away from sugar, high fructose corn syrup, aspartame, bleached flours . . . stick with whole grains when possible. Choose healthier options. You can make healthy homemade pizza and still lose weight! Just know that your options are endless, not limited! Don't feel you can't eat anything, because you can! Try making a meal from scratch; that way you know all the ingredients that went into and their is no processing because you used 100% whole foods. Yes, that takes a lot of time to do and doesn't fit everyones lifestyle, but you would be surprised when you can do when you try and shift things around to make it work.

There is so much more to learn about nutrition. I could really go on and on about what to eat, when, but I am still in the learning process myself. If you are working out and not seeing any results, take a look at your diet, you know,  the food that you are putting into your mouth to fuel your body. Re-examine your grocery list. Just by making a few small changes could mean big changes in how you feel about your body.You've heard it before, but I will say it again. Eat clean, train hard!

Don't wait until next Monday comes along to start eating better or working out, do it now! The time will pass regardless. Who knows, in a weeks time you could have lost five pounds if you start now! Speak with a personal trainer, nutritionist, or your doctor to start eating the proper nutrition for you diet and lifestyle!

Cheers to good health!