Ever since I started eating a healthier diet, I’ve been able to pay more attention to my cravings. Most of us just go through life thinking nothing of when the urge to eat a certain food strikes us – but it’s also a way of your body telling you something.

I’ve written a lot about how sugar is addictive – and as you know eating a lot of starchy/sugary foods can often cause those cravings to intensify. This is because eating sugar and starchy foods (ie: white bread) can cause your blood glucose levels to change, and is often responsible for sways in how we feel during the day, going from being tired to wired. Your body craves sugar because it wants it for your blood glucose levels to get back on the right track – though we often eat too much sugar which causes it to go back out of synch.

Sugar’s just one example though. Some people crave things like bread not for the sugar, but possibly because wheat is a decent source of magnesium, which can help with everything from absorption of calcium to how your body deals with the toxins we’re exposed to day in and day out. I have some new feelings about wheat (it may not actually be good for you at all!) but some research may suggest that a craving could also signal an intolerance.

There are other things as well – take pica, for example, a condition which causes people to want to eat non-food items such as dirt, pencils or paint chips. This is usually attributed to an iron deficiency, most common amongst pregnant women as well as children.

So many diets are all about controlling and overcoming cravings – but the solution is not to suppress these cravings – it’s to research and see what, if any, possible dietary issues could be causing them.

Here’s some tips on trying to pinpoint the cause of your craving:

Identify Your Craving: If you’re craving a single food, then it’s easy to say “Oh, I’m craving an apple”. But if you’re craving something that includes multiple ingredients, such as a cheeseburger, then you’ll want to think about what it is of that you are wanting the most. Is it the bun and the meat? The ketchup flavor? The cheese? Maybe it is a little bit of everything – or maybe there’s something specific about it.

List the Ingredients and Nutrients in the Foods You Crave: If you’re asking the question of why we crave certain things, the best place to start is to know what the nutritional properties of the food you are craving are. Every food we eat has different nutritional value or a potential clue into what your body needs. This doesn’t always mean you should eat the thing you want – for example, some believe that those who constantly crave milk may actually have an intolerance to it to some degree. But when you make a list of these things, you can help identify which things are found in the foods your body wants, which can then make you decide what is going to help you.

Research the Food & It’s Nutrients: Thankfully the internet has tons of information on any food you can think of. Type in any food and its health benefits or its nutritional value and you should be able to find some information on it. Obviously, you are going to want to make sure that your research is accurate – so don’t just stop at the first few pages you find in your search results. Dig a little deeper. You may even want to add the word “deficiency” to the food you are searching and see if anything comes up.

Discuss Your Findings With Your Doctor: The occasional craving for a food shouldn’t be too much cause of concern. However, if you’re constantly craving sweets or starches or anything else for that matter, there’s likely a good reason why. Maybe your blood sugar needs to be more regulated, maybe you are deficient in another mineral or vitamin. While it’d be nice if we knew what all this meant in a big picture, most of us haven’t spent years researching food and how it affects our health. Doctors can’t help you determine what is wrong unless they see proof, pattern, and understand the role of diet in health (and what they know about that may even be outdated) – but at the very least they can help you identify any major potential problems such as thyroid disorders, diabetes, food intolerance, and more which could be causing some problems for you and do need professional medical treatment.

Consider Emotional Factors: For some, foods can also mean an emotional attachment – perhaps ice cream is your “comfort food”. But have you ever considered why? If you as a kid and all the way through adulthood were given ice cream anytime something went wrong, then it could possibly be due to habit and environment. But, again, some foods may be a result in a deficiency (or in some cases too much) of a certain nutrient.

Obviously, this is something that a lot more research needs to be conducted on – I’m not a doctor nor a professional nutrition expert by any means. But the next time you have a craving for something – be it sugar or a cheeseburger, rather than fight that craving, take it as a cue from your body that your diet might be missing something. You shouldn’t try to stop food cravings – instead take a look at why they’re there in the first place.

Most of you are likely somewhat familiar with what acupuncture is, even though you may or may not have tried it. Used for centuries as an ancient Chinese form of medication, acupuncture is the process of inserting needles into the body in certain points and energy channels which is believed to help alleviate certain signs and symptoms. Because poking yourself with needles could potentially get pretty dangerous, it’s recommended that you only use licensed and well established acupuncture clinics to ensure your own personal safety.

To the best of my knowledge, there are no reputable sources or studies which have proven or even suggested that acupuncture could work for weight loss. In the few studies that were done which yielded inconclusive results, subjects also exercised and dieted, which that in itself could be responsible for the outcome. Obviously, a much larger trial group and study with various groups would need to be conducted in order to have a better idea of whether or not acupuncture for losing weight works or not. Ideally you would need a control group of people who only receive acupuncture, a group which only diets and exercises, and a group which receives both in order to have a better understanding of the role of acupuncture and your weight.

Because there is really no conclusive or scientific evidence that shows acupuncture will help you lose weight, then really all you can do is to speak with a practitioner who is experienced in it to see what they think and to assess you as a candidate. Most would agree that while you can certainly try acupuncture to help you, it is likely not a wonder cure or a miracle that will instantly make you skinny. After all, they are only targeting certain different energy channels which relate to how you eat and what your body does with the food – they are not doing anything that would melt the pounds off instantly.

For most, it is probably best to just stick to the boring old routine of trying to lose weight on your own through the tried and proven conventional methods of eating right and staying active. Granted, it’s no quick and easy solution, but in the long run at least you will know you can expect to see solid results and you won’t be spending a lot of money on acupuncture sessions that may end up being a total waste of time and money. Though it sure would be interesting to see if some acupuncture practitioners have any experience or thoughts on this to share!

How to Get Ripped No Matter Your Genetics

You’ve put your time in the gym, tried the ab machine, bought the total gym and you’re still not seeing the results that you want. Why is it that some of your friends, who never seem to workout are able to be in such great shape while you have to struggle? The bad news is that some of it really is genetics, the good news is that even if your genetics aren’t perfect, you can still get ripped.

Here’s how:

1. Substitute Interval Training for Long Distance Cardio. Experts say that interval training is at least, if not more effective than long distance cardio. Not to mention it saves time. Instead of going for an hour long run, do 8 sets of 30 second sprints with 1 minute of rest in between. It will take much time, but it’s much more of a challenge!

2. For Gaining Muscle, Do Less Reps and More Weight, For Toning, More Reps and Less Weight. Depending on what your seeking to accomplish, your workout plan is going to be different. If your trying to put on muscle, your going to want to do less repetitions and more weight. If you’re trying to tone up your body and give yourself more definition, do more repetitions with less weight. Knowing what you’re trying to accomplish is critical for getting the best results.

3. Try Swimming. Have you ever seen a hardcore swimmer who doesn’t look good?  Swimming is an amazing exercise that works all of your muscles and burns a tremendous amount of calories. Make sure to swim in a certified pool where there’s a lifeguard present at all times.

4. Nutrition, Nutrition, Nutrition. A poor diet can sabotage even the most perfect workout plan. To get ripped, make sure you eat a balanced diet of whole wheat bread, vegetables, fruits, lean meat, and some dairy products. If you’re trying to lose weight, count your calories and take in 500 calories less per day to lose 1 pound of fat per week.

5. Keep at it and Don’t Worry about Relapses. Keep working out and eating right, even when you’re not feeling motivated. You will have up days and down days, but the important thing is to keep going until you complete your goals. Also, don’t worry about the occasional relapse. Just get right back into your diet and workout after you had temporarily dropped it and soon you will get to the point where you can go on a binge every once in awhile without losing your six pack abs. When you finally reach your goals and look back at your journey, you will know it was worth it.

The absolute first thing you need to do is really think about what you already eat every single day. Make a list of the foods you eat all week. (See our Free Printable Food Diary if you need help). For example, let’s say Monday you skipped breakfast, ate a cheeseburger and fries for lunch, had a couple of candy bars from the holiday for a snack and then for dinner decided on a good old pot roast with mashed potatoes and green beans with a slice of cheesecake for dessert. Then on Tuesday you had a muffin for breakfast and a turkey sandwich for lunch and then for dinner burritos and for snacks ate some things like granola bars and a bowl of ice cream.

These are just some examples of a “regular unhealthy diet” but you get the point…You want to keep track of every single thing you eat for about a week before you even start dieting.  You might also want to take note of portion sizes – did you eat a minature bite sized candy bar or was it the king sized version? (

Once you have your list made up next week (if you only keep track of it for two or three days that’s okay) you’ll be ready to start thinking of what you can do for customizing and transforming your regular diet into foods that are actually healthy instead.

Here’s the key thing you need to remember when building your own diet plan:

Substitute Unhealthy Foods you Eat With Healthier Alternatives That You Like

Make a list of the healthy foods you like to eat, and then look for healthier substututes for everything else. Here are some ideas for you to consider:

Switch to the Organic Version: There are likely organic versions of the foods you already eat that don’t have all of the chemical fillers and high sugar content that the processed version has. Bake and cook from scratch when possible.

Switch Your Milk: Consider going to a raw and organic type of milk, or try an almond milk or coconut milk instead. Many people are amazed at how better they feel after giving up dairy, so it’s something to consider. If you can’t stand to part with real milk, use organic when possible.

Make Your Own Yogurt: Yogurts at the stores are filled with sugars and corn syrup and all kinds of things that aren’t really top healthy. Try to make your own plain yogurt and then sweeten it naturally with fruit and your favorite non sugar sweetener or look for natural brands. Coconut Yogurt is also very good.

Substitute White Bread with Whole Grain Bread: Read labels and see what’s actually in your bread. If you see “Bleached Wheat Flour” or “High Fructose Corn Syrup” find another bread you like that is really whole grain. If you have the patience, try baking your own breads so you know exactly what is in them, or buy only freshly made organic loaves

Grill and Bake Foods, Don’t Fry Them: If you eat a lot of fried foods you are getting many more calories than you actually need, and these fats are often trans fats which are really bad for you. Baked chicken is just as good as fried chicken. If you like breading on something, try making your own with whole wheat bread crumbs/flour and then coating it on with a tiny bit of olive oil or an egg white and bake it.

Buy Organic Meats: Meat is a personal choice as to whether you eat it regularly or not. If you do eat meat, choose naturally lean meats such as organic grass fed beef and poultry. Look for eggs that are naturally higher in Omega 3 Fatty Acids.

Use the Right Fats: Stay away from all fats that are partially hydrogenated. Use safflower, sunflower, and almond oil for cooking, and olive oil for salads. Eat foods that are high in Omega 3 Fatty Acids, such as flax seed, walnuts, and others. For salad dressing substitutes, consider using oranges or salsa, for mayonnaise use avocado.

Eat More Veggies: You really can’t eat too many veggies. Have them for snacks, add them to every meal you eat. Drink veggie juice if you have to (making your own juice is fun!). See the best vegetables for dieting for more ways to eat more veggies and which ones are good choices.

These are just a couple of ideas of easy ways to change your diet into a healthier one without making gigantic sacrifices but still cutting out a considerable amount of calories and unhealthy foods without actually counting each and every one. You can make your own custom diet pretty easily – and just starting to look for little substitutions that you can make is the best place to start!

What foods have you found healthier substitutes for? Share them in the comments below.

It’s not easy to resist Halloween candy, especially if you’ve always been one who is naturally drawn to sugar. So what can you do?

Here are some ideas for a healthy Halloween:

1. Get Rid of the Candy: No one wants to get rid of the candy, but it’s probably the most effective thing to do. Friends of mine take most of their kid’s candy and send it over to friends and family who are in the army and stationed overseas, which is always eagerly and well received by the soldiers who hadn’t had any candy for months, maybe even years. Check with other local organizations around you – you might be surprised what you can find to get rid of it.

2. Don’t Buy Candy: If you have trick or treaters coming to your house, try to skip getting the candy, because you’ll be just as likely to want some if you have a big bowl of it sitting there. Give out healthy halloween snacks instead, such as popcorn balls, apples, or juice boxes. (Juice boxes are always nice because a lot of trick or treaters get thirsty or its a nice thing for moms to pack in their lunch). There’s no rule that says you have to give out food items either – my kids have gotten a toothbrush and travel sized toothpaste and glow sticks and been just as thrilled with that.

3. Snack Responsibly Before Parties: If you’ll be going to a Halloween party of event, you’ll want to make sure that you eat a very healthy and satisfying dinner before you go – this way you won’t be tempted to eat all of the snacks and will likely eat much less than if you went hungry. Try to stay away from the sugary goodies and make sure you go for the veggies and proteins.

4. Remember Halloween Safety: In today’s world you can never be too careful so remember the basic rules and remind your kids of them if you have kids – wear reflective tape, cross streets carefully, carry a flashlight, don’t wear clothes that are cumbersome or you could trip on and never go to a neighborhood you don’t live in or are not familiar in. If you don’t see other trick or treaters, it’s probably best to stay away.

5. Don’t Give Up: If you find yourself eating peanut butter cups. don’t despair. If need be, allow yourself one, and then stop and get right back on track. One little slip up isn’t going to cause major disaster and it’s no reason to give up entirely. Just concentrate as much as possible on exercising and sticking to the healthy diet.

These are just a few tips to help you have a great holiday. And if you’re still in need of a costume, check out some of my last minute costume ideas. (Hey, you might as well dress up, you only get away with it once a year!)

And if you need more ideas for healthy snacks or what to give to your trick or treaters, don’t forget to check out last year’s Halloween post: Healthy Halloween Snacks for Kids.

Have a Happy Healthy Halloween everyone!

And it made me realize that there are probably a lot more things like this lurking in my house. It’s down right scary when you think about it.

Obviously, we live in a day and age when everything probably can potentially kill you. And sometimes, risk vs. benefit comes into play, especially concerning some medications. And you also need to know that the word natural does not always equate safe – a lot of naturally occurring products are dangerous.

You can read more about Living More Naturally in the article I wrote on hubpages tonight to see some of the things I will be doing.

There’s a good chance in my upcoming articles I will be doing more of my “What is it? Is it safe?” series, because there are so many additives found in food that we don’t even realize are in there and can’t possibly know what effects they can be causing us. I’ll also hopefully be compiling a list of things I research that can be deemed either safe or have more benefit that risk, just for my own personal use to make it easier to decide what things I should be using and what things to avoid.

Have you ever stopped and wondered if the foods and products you are using might be safe? Or not safe?

To overcome these cravings for carbs, the first thing to do is to understand a little bit about what carbohydrates are and how the body uses them.

Carbohydrates are found in just about every food we eat, even vegetables. While I’m sure by now you’ve heard of low carb diets and maybe even have tried a few of them, the bottom line is that carbohydrates alone are not your enemy when it comes to losing weight and dieting. A carrot has carbohydrates – is eating carrots going to make you fat? Of course not.

The problem is there are different kinds of carbs and that is where it starts getting confusing and where a lot of diets have problems.

Here are a few examples of different types of carbohydrates:

Complex Carbohydrates: These carbs are the best type for weight loss because they do not get released immediately into your blood stream. Your body takes longer to digest and process them, so when eating them you don’t release glucose as quickly which keeps your blood sugar levels in balance. Foods that fall into this category include whole grains, potatoes, and other starchy vegetables.

Simple Carbohydrates: These are the worst for your diet, as these foods get absorbed pretty much immediately and can cause your glucose levels to quickly rise which can great influence cravings and the other symptoms of sugar addiction.

Glycemic Index: Carbohydrates are also classified by whether they have a high glycemic or low glycemic index. Again, this is much like simple vs. complex – the higher rated foods will be absorbed faster and cause your insulin levels to rise, the lower rated ones do not cause that dramatic spike in your blood sugar levels.

Now that we have a basic understanding of carbs, the next step if you want to overcome those cravings for good and start losing weight is to learn about which carbs are okay to eat, how to eat them, and what to avoid.

Here are a few pointers:

1. Balance Carbs With Protein: You should always try and balance carbs with proteins when possible, as this will help reduce how quickly it goes into your blood stream and help keep glucose levels from shooting up that could cause you to crave them.

2. Skip the Sugar: Eating sugar will obviously have an impact on your blood sugar levels. For some the effect might not be dramatic, but many people can have huge mood swings or feel extreme changes in energy levels such as feeling very tired when they eat too much sugar.

3. Eat Unrefined Carbohydrates: When foods such as grains are refined it can turn them from complex carbohydrates into simple ones. This is why when dieting it is very important to eat whole grains primarily – whole grain pasta, whole grain bread, whole grain rice. These ones do not impact your glycemic index as quickly as refined grains found in food such as white bread and regular pasta.

4. Learn the Best Ones to Eat: Learning the best carbs to eat when balancing with protein during meals will greatly help you in losing weight. Here’s a short list of which ones will help you fight cravings and lose weight: All Whole Vegetables, Whole grain bread, whole grain cereal, whole grain rice, whole fruits, seeds, beans, nuts, and legumes.

Once you start eating right, you’ll notice that your cravings lessen within just a few days to a week for some. It’s not the easiest thing to do, but getting a head start on eating right can greatly help with overcoming carbohydrate cravings.

Another thing that is interesting to consider is that your cravings for carbohydrates could be a signal that you are actually intolerant of gluten, a protein found in wheat, barely, and rye. While speaking to your doctor and testing is the only way to know for sure if you are sensitive to gluten, it is something to look into and research further. Many people are shocked once they stop eating wheat in their diets how quickly pounds melt off – as well as other health benefits they may see.

Have any thoughts or questions? Share them in the comments below!

Here are some things I’ve researched about caffeine and thought would be worth sharing with all of you:

Caffeine is a Drug. Most people do not realize that caffeine is not just a food additive/substance – caffeine is a psycho stimulant drug. It is in the same class as drugs such as amphetamines and others. While it occurs naturally in some foods, it is also added to quite a few foods as well. When taken on a regular basis and in large doses, it can become actually quite addictive, which I can attest to personally now being a recovered Mountain Dew addict.

Because caffeine is a stimulant, it can cause different effects on a person’s body and brain. For example, stimulants are often frequently used as a medication for ADHD treatment and actually cause the hyperactive inattentive person to be able to slow down and concentrate better. However, for those without ADHD, stimulants can actually cause ADHD like symptoms of too much hyperactivity. (Have you ever said to someone who’s all wound up or really excited “Hey, lay off the coffee?”)

Caffeine Does Suppress Your Appetite: When I was a Mountain Dew addict, I was rarely hungry. No doubt again this was because of the amount I was taking. I did not lose any weight then though – probably because you tend to fail to get all the nutrients your body needs to actually burn fat and calories if all you are drinking is high fructose corn syrup and caffeine While some people believe that an appetite suppressant is necessary in helping reduce calories or cut down on portion sizes, I’ve found that if you actually eat healthy like you’re supposed to you’ll probably very rarely ever actually be hungry. A lot of diet shakes now have appetite suppressants in them, hoping maybe you won’t notice that all you have in your stomach for 4 hours is a single cup of milk. (As I wrote in my post about meal replacement shakes there’s a way to do it right – but a lot of plans don’t.) You have to be careful in the kind you try and use.

You Should Be Careful If You Have a History of Heart Disease: Many families now have a long genetic history of heart disease and high cholesterol. I know I can trace back several instances of it if I look at my own family tree for several generations. There have been findings that it can increase heart irregularities, cholesterol, and blood pressure. (See article here with a long list of studies/references).

There are Side Effects: As I mentioned above, caffeine can have different effects on different people. Some people may suffer extreme irritability or anger issues from a crash. Others might have extreme hyperactivity and mania only to later slump into a depressed or lethargic state once the effects of the drug have worn off. It can also cause issues for some people in releasing hormones such as cortisol which can also play a role in causing people to gain weight.

If you are considering to use caffeine as a means of losing weight, you should exercise caution and be careful. You may want to talk to your doctor about it, who can better have an understanding of your health history as well as the effects it may have on you personally. While a moderate amount such as a single cup of coffee once a day likely won’t have too many negative effects on you, for some extreme doses can be far more dangerous than any potential benefits of using caffeine weight loss programs.

What finally opened my eyes was a book I read called The Good Mood Diet: Feel Great While You Lose Weight. While I didn’t follow the diet exactly (it had a lot of those “you want me to eat WHAT?” moments) it opened my eyes to the importance of cutting out sugar and switching to whole grains. I never realized there was such a thing as sugar addiction before – and when I read about it I realized that probably had a lot to do with why I couldn’t seem to get rid of those extra pounds.

It’s pretty discouraging after you have a baby that you find out that you don’t really lose any weight immediately. We see these celebrities on TV who look back to normal after just a few weeks and we think it must be impossible and they only do it because they are super skinny and millionaires who can afford all that luxury diet food and nannies so they can go workout and a personal fitness trainer…

Well, turns out you don’t have to be a celebrity. You don’t need a nanny to watch the kids while you go to the gym. You don’t even need a personal fitness trainer. All you need to do is read my free diet ebook on how to lose weight. Well, you do need to do one other thing besides just read it: you need to actually DO it.

I just had my third kid just 6 weeks ago. She was a beautiful 6 pound 14 ounce healthy little girl who is actually sitting in my arms while I type this. She’s also the picture of the baby you see in the top corner of this post. I thought, oh boy – losing weight all over again. I was nervous. What if I couldn’t do it?

Would you believe that just after two weeks I was back in my “skinny jeans”? I thought for sure I was going to have to wear some size 16 & 14′s for awhile – nope, I’m already back in a size 10.

So what did I do to lose weight after having a baby? Nothing. Nothing different than I did before I got pregnant or while I was pregnant at least. All I did was eat the same healthy diet and stay active. (I made sure that my doctor was okay with what I was eating – make sure you check with yours, especially if you are nursing.)

So if you want to lose pregnancy weight, here are some tips for you:

1. Read the Diet Ebook: My ebook is completely free. Get it here. (You’ll also get an email every time I post a new article to the site which will help you subconsciously stay motivated!)

2. No Sugar: Skip the sweets and go for whole grains. If you’re nursing, this is better for your baby anyways!

3. Get the Kids Involved: After you get the okay from your doctor that it is safe to exercise (and only after you get that – you don’t want to risk hurting yourself) then it’s time to get busy. If you’ve got two or more kids, consider getting a double jogging stroller makes it a lot easier.

4. Pick Foods that are Convenient: Let’s face it – with kids you’ve got no time for yourself. I can’t believe I even have time to write this blog post! Make eggs in the microwave. (30-60 seconds make 1 light fluffy egg – put a little butter in the bowl too. I like to add in Spinach & some peppers in mine.) You might also want to consider trying some of these protein shake recipes which you can make ahead of time and freeze/thaw.

5. Make it a Routine: Kids do well on a routine and a schedule. To help us all stay in shape – and sane – we’re on a pretty strict routine of eating breakfast and getting our exercise and napping (well, trying to nap) at the same times each day. It’s not always easy, but it does make a difference to have some structure as to what we are doing.

I don’t want to make it sound like it is magically simple and easy to lose weight after having a baby. Pregnancy weight loss is going to be different for everybody and in every situation. It took me a good 4 months to get from 200+ pounds to 165 pounds with my second child. But still, 10 pounds a month isn’t too bad! If I can do it, I’m sure you can too. And once you make that commitment to live and eat healthy for life, you’ll likely never have trouble again, as I amazingly experienced with baby #3.

If you need help or advice about how to lose pregnancy weight , just shoot me a quick email and I will answer your questions as best I can!

Firstly, it helps to have a general understanding of what a calorie is. In the most basic definition, Calories are simply a unit that measures the amount of energy/heat it takes to raise the temperature of 1 gram of water 1 degree Celsius. To people who study this type of thing it has great significance, but to most of us who just want to adopt a healthier lifestyle it is not so important.

A lot of diet programs and diet food manufacturers rely on counting calories as a means of losing weight. A program might be based on consuming between 1200-1800 calories per day. Nutritional data labels that you see on most food products are based on a 2000 calories diet, which is considered average for a health active adult.

Many foods have labels that say “only 100 calories!” or other types of claims that trick you into believing they are healthy for you and will help you to lose weight. In many cases, reducing the amount you eat can result in temporary weight gain – but unfortunately a lot of these types of plans and programs neglect two very important factors: nutrition and exercise. Many times they do not have adequate nutrients or may reduce portions to sizes so small they simply are not even filling. This leaves the dieter in most cases feeling hungry and possibly even irritable. They might count calories but they take no consideration into things like protein, carbohydrates, vitamins, minerals or grams of sugar and fiber. You need a balanced diet in order to be healthy and the best way to do that is to eat a variety of foods – not restrict what you eat all because of the number on a box.

Another thing with these types of plans is that a lot of programs “recommend” exercise, but they don’t typically stress the importance of it enough. If you’re exercising, you’re burning calories – which makes it a heck of a lot easier to lose weight than if you’re just trying to not eat them.

Beyond possible nutrition deficiencies and lack of exercise there’s another very important reason you should be wary of a diet that is counting calories only: it’s a pain in the neck. And if your meal plans are a pain to figure out or stick to it’s likely you’re going to quickly give up or get sick of it. Life is pretty busy for most of us and I doubt too many of you have the time or the patience to go to a nutrition data website and look up the nutritional information for every single thing you plan on eating for that day.

Losing weight isn’t about counting or measuring. Yes, you do need to have awareness of these things but you don’t have to become obsessive with it. In fact, a lot of low calorie foods can actually be worse for you than ones that have higher calories. The perfect example? Whole grain bread versus refined grain bread. Whole grain bread has a few more calories. It also usually has more carbs. Sometimes it even might have fat. But do you know which one is better for you? Which one will help you lose weight more effectively? Which one is going to give you a healthier life? Yup – the whole grain bread, the one with all the extra calories.

If you’re asking how many calories should I eat to lose weight, the answer is pretty simple and will work for anybody, no matter what your correct weight for height or size is: it doesn’t matter.

What DOES matter is that each day you eat balanced sensible meals that incorporate all of the food groups AND exercise at least three times a week. If you do that, you’ll likely get the right number – without all of the grief.