A guide to making changes for your weight

What do you need to do in order to make stubborn weight come off? Are you someone who has been working at weight loss without results.....Here is something you can do to get you on your way. Keep a journal. Why? This is the only way you will know how many calories you are really taking in per day. When you have to spend time writing it down...this is when reality lets you know where you need to make changes. Do you need to write down all food contents ~ no! You just need to keeep track of the name of the food, the calories and the protein. ~ that's it! How simple is that. There are many food journals out there....I am currently using the one found on the NETA site www.netafit.org and I also ordered one from Amazon.com which is called, " The calorie King" by Allen Borushek. Once you are in the habit of journaling...it becomes easy to keep your eating under control. When you first start journaling you will want to take down everything as is at first. Once you have logged a "typical" week for you than you will know where you are starting from as far as calories goes. Take that total number of calories you consume per day and subtract it by 500. That will be your goal for the up coming weeks. Men do not go below 1500 per day and women do not take in less than 1200. Protein is important to maintain lean muscle mass and women should take in approximately 100 grams and men 150 grams per day. This is just one simple way you can make some HUGE changes in your efforts to lose unwanted pounds. As