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Write everything you eat down along with the calories. Make sure your portion sizes are controlled. When you calculate your daily totals and see how many calories are assigned to foods you eat, you will see where you are going wrong.

If you have a smartphone you can install the free app My Fitness Pal. It monitors how much food intake and how much exercise you do in a day. For nothing else it is a way to show you how much you are consuming and what caloric intake is needed daily. Worked wonders for my sister.

I too have struggled with weight loss. I finally found a meal plan that I can deal with very easily, and have now lost 40 pounds, with minimal exercise. PM if you would like more details!

Get a food scale! This is the #1 thing that can help you with your food portions. All foods have a serving size, and most of us go way over by eyeballing it. You'd be surprised how small some servings are when you actually weigh out your food. (if you think this is too much work, you're not serious about weight loss).

I used the 21 day fix program and I think it's great! I find the eating program portion really easy to follow - the focus is on portions and whole foods.  
 

if you have a smart phone download my fitness pal the app! it keeps track of calories and has all the info on pretty much every food you can imagine! super easy to keep track of what your eating and you can customize it to the weight you want to get down to

i would also suggest a food app to start out with, it can tell you what choices you make are not worth it compared to others that you may like also but are 300cals less  
 
for those of us that cook tho the apps can be hard but i did find online a recipe calorie counter where i inputted everything in the recipe and then broke it down to my serving size, it gave me the calories plus nutritional info, i cant remember the name but google should lol, i did my common recipes and then you can enter the calories manually, since food without a bar code is generally better for you i recommend spending the time to do you fav recipes, once done you can save them so its all there too  
 
its really surprising how much differences there are in certain choices, we all know that a chocolate bar isnt on the diet but even which ones we choose when we do have something can make a difference, like a chocolate bar for 150-200cals over a butter tart for 500cals, both are a treat but i could choose 2 bars instead of 1 tart  
 
some of my breakfast choices were way more then others too, both things i like but because of the calories one i cut way way back one and choose the other one more often  
 
it can be a slow process but every little bit helps

It is hard isn't it. I love the "Lose It" app  
You can enter most /all foods exercises water etc look into it

Eat out rarely, and if you do, eat smart.  
 
Try to reduce your stress if you can and get a full nights sleep every night if possible.  
 
At home, use a very small plate (it tricks your mind as it can look full with less): don't pile it sky high: don't take seconds. A Corelle set has 3 sizes of plate...huge, medium, small, and then there used to be saucers with the little indent in the middle for the cup. I use the small. It is about 7" across.  
 
Eat a hearty breakfast comprised of proteins & complex carbs, with color and a variety of tasty real food...or oatmeal (proteins & carbs in one). Skip empty processed cereals and empty store made white or brown bread. I call this "glue".  
 
Don't skip dessert, but only take a small amount. Keep it in check by allowing something special once or twice a week. Skipping it all together can set you up for failure.  
 
A good easy rule of thumb is 1/3 meat (protein and animal fats keep you full longer and give your mind & body what they need), 1/3 vegetable, 1/3 complex carb.  
 
Eat real food, not industrially processed. Read ingredient labels, not nutrition labels. You should know what you are eating. Avoid highly sugared foods (corn syrup/high fructose/other sugar names) as your body has trouble digesting these properly.  
 
Reading these lists will also help cut excessive salt intake. It should be listed close to last, as should any sugars.  
 
Ingredients are listed from most to least. Less ingredients on the list generally equals the better, less processed food. More ingredients that you don't recognize means they are trying to make up for something lost in processing (=empty food). For example...most cheese no longer is made with real dairy (modified milk ingredients has NO dairy and is usually 1st/2nd on the list). You can find real cheese @ Superstore. PC unpasturized cheese is made with real ingredients. We have found that PC is almost always the better choice ingredient wise, but you can figure that out for yourself as you start to observe these things.  
 
Eating food with substance (nutrient dense) will help you be satisfied with less food as your body will not keep searching for the nutrients that you can't get from empty "foods". This causes a lot of overeating problems as your mind & body then crave good things that are missing, causing you to eat too much of empty foods in search of that illusive need. Eat dense, be satisfied.  
 
If you do snack, choose good fats & protein foods as they help keep you full longer.  
 
Throw out/donate foods in your cupboard that will disrupt your goal. Having temptations and/fake foods handy for in a pinch doesn't help.  
 
When you put your fork down while eating, this is generally a sign that you are done eating. Quit eating.  
 
If you think that you are still hungry, drink something healthy (water is good) to give you that full feeling.  
 
Avoid energy drinks/gatorade and such after/during exercise as they are more hype than anything. Water is best.  
 
I did these things and it helped me rediscover what the true feeling of "stop, you are full" really is and helped me see my weight drop.  
 
It will take some time to re-adjust, as your mind needs to be reprogrammed and reconditioned, but it will happen.  
 
So...  
Sleep well.  
Eat on a small plate.  
Use the 1/3 rule.  
Eat a real & colorful breakfast.  
Read ingredient lists.  
Eat real food.  
Eat nutrient dense, including animal fats.  
Fork down=stop!  
 
Good luck!

If food really is the reason you're not losing weight then it's time for a major lifestyle change. Diets and plans are short term solutions, and everyone collapses back into their old habits unless they completely change their ways. If you eat crappy food, or chug 8 smirnoff ice's on friday and saturday, it's time to cold turkey that stuff. If you want those abs, that's just how it is. There's no cheats or short cuts.  
 
Be aware too, that unless you're full out sprinting, 30 minutes on a treadmill really isn't doing that much. 3 minutes of actual hard sprinting loses just as much weight as 30 minutes of slow jogging on a treadmill.  
 
Start looking into heavier exercises on other machines like the Jacob's Ladder or the Stair climber, or even better - start doing heavy reps with free weights. Be a creep and watch what exercises the people at your gym with the type of body you want do. I can guarantee you you'll see them less on the treadmill and more doing Squats and Deadlifts and Shoulder Presses and etc with heavy weights.

My friend, I eat all the good food i want. Believe it r not but your body does a better job at controlling itself than you believe.  
For example, how much hard cheese can you eat before feeling full? You would eat way more potato chips.  
 
I lost 110 lbs by just realizing that good food is the difference.  
The exercising came later... Easy to do.. just eat - the right stuff.  
 
Check out Suzanne Sommers cookbooks and plans. so simple and no restriction to portion.  
Its about eating foods that don't cause your insulin to spike.

http://www.precisionnutrition.com/calorie-control-guide-infographic  

Google Isagenix... If u want more infor pm me

The biggest thing you can do for yourself is watch your diet. I had the same issue as you, worked out 4-5 times a week for 2 years and didn't lose a pound, it wasn't until I started eating better that the pound started to drop, and now 2 years later I've lost around 100 lbs! I used an app called "Lose it" but My Fitness Pal is also a good option. Diet is the biggest thing you can do, supplemented with exercise of course. Lean proteins are your friend, things like tuna, salmon, basa, chicken breasts, extra lean ground beef and even ground turkey and ground chicken are excellent substitutes. Try to stay away from white breads/pastas/rice, and soda/junk food, drink a lot of water everyday. Don't try to lose it all in one day as there is no quick fix and I would caution you against spending tons of money on the 21 day fix or other such weight loss pyramid scams, they want your money and capitalize on you failing. Long story short, be mindful of what you are fueling your body with and continue to be active and your weight will come down. There will be peaks and valleys but if you stick with it, it can be done. Good Luck!

Good luck! My body is insulin resistant so it kind of doesn't matter what I do, if I don't cut carbs, I don't lose weight. In my world calories and portion size are both trumped by amount of carbs. Best of luck with your endeavor!

I've had tremendous success with a combination of three drinks per day for 6 days of the week. I start with a delicious slim roast coffee on an empty stomach in morning, I take 1/2 hour before syppera Pina coloda flavored Trim product and just before bed I take an immune boost full of natural nutrients. The plan is called 12 in 24. Guaranteed to loose 12 inches or 12 Lbs in 24 days. I'm down over 20 Lbs in 5 weeks. Visit our Facebook page for lots of great info and a spot to get a free sample. www.Facebook.com/valentuscanada  

I've had tremendous success with a combination of three drinks per day for 6 days of the week. I start with a delicious slim roast coffee on an empty stomach in morning, I take 1/2 hour before syppera Pina coloda flavored Trim product and just before bed I take an immune boost full of natural nutrients. The plan is called 12 in 24. Guaranteed to loose 12 inches or 12 Lbs in 24 days. I'm down over 20 Lbs in 5 weeks. Visit our Facebook page for lots of great info and a spot to get a free sample. www.Facebook.com/valentuscanada  

I've had tremendous success with a combination of three drinks per day for 6 days of the week. I start with a delicious slim roast coffee on an empty stomach in morning, I take 1/2 hour before syppera Pina coloda flavored Trim product and just before bed I take an immune boost full of natural nutrients. The plan is called 12 in 24. Guaranteed to loose 12 inches or 12 Lbs in 24 days. I'm down over 20 Lbs in 5 weeks. Visit our Facebook page for lots of great info and a spot to get a free sample. www.Facebook.com/valentuscanada  

If your going to the gym 5-6 days a week the muscle mass you gain might be offsetting the fat your losing.  
 
Your body is transforming but the scale won't be moving.  
 
Your further ahead to take a picture of yourself then compare it to another picture several weeks later.  
 

I had seen on a ctv news special that serving sizes should be the size of your fist with a meal consisting of protein, a starch, and raw vegetables or salad.  
I have also read that some stars like Jessica Alba live by the 80/20 rule. Eat good 80% of the time, and allow yourself treats every once and a while.

Find your resting calories burnt each day. Google can provide a basic number if that's all you need. I don't promote products often but a wristwatch with heart rate monitor will tell you your actually burnt calories each day. Create a 3600 calorie deficit and that's one pound lost provided your losing fat not muscle. It's not rocket science but it is math. I've watched a documentary where a man loses a hundred pounds eating mcdonalds. How? It's just math less calories in and more calories out its just that simple.  
 
Strength training is an obvious bonus to your routine as more muscle means more daily expenses calories which means bigger daily deficits.  
 
Find your number, read the nutritional info of what you eat and don't exceed the number. Will power is clearly a must.  
 
Think about when someone plunges your head under the water, for a decent period of time and won't let you up. What do you want to do more than anything in the world? Say it with me "breathe." When you want to lose it as bad as you want to breathe it'll come off no doubt about it.

You dont need to limit yourself or go on any special diet, its just about what you put into your body. The more colour the better, so lots of fruit and veggies, while avoiding white foods (rice, bread, potato), but white meats are VERY good for you. Try to visualize how big your stomach actually is and how much food youre putting into it. The less sugar the better as it turns into fat, and dont eat after you've had dinner. Also, a large breakfast is very important for metabolism. And lastly, when it comes to meal time, drink a full glass of water before you eat and put your fork down after every bite. (I live with two dietary specialists so i hear this over and over)

3-8-3  
Works great for my partner.  
Basically eat 'right' and continue exercise.  
All you have to do is not eat 3 hours before bed (some water or decaf tea of coffee is ok without sugar or cream. 'Sleep' at least 8 hours then wait 3 hours before you eat again once you wake. Thats it! Eat whatever you want.  
You can have black coffee or black tea or water in the morning but nothing else for three hours after you wake.  
After the 3 hour mark eat and drink all day until 3 hours before you usually go to bed.  
Simple and very effective diet.  
Good luck .  
 
Edited by Juliaetal, 2015-12-07 21:22:16

there is an it works product that helps with the eating out problem. it is to help make sure you don't gain any weight when eating out. we have many products to help with the losing weight also.  

Get this book  
The diet fix by dr fredhoff  
 
It makes sense

Eat less than you use.  
You will definitely lose weight.  
Exercise more than you eat!!  
You will look better too!!

On nutrition not volume.  
Eat lots of raw vegetables.  
Eat no sugar or white flour.  
No wheat. No processed foods.  
Leave junk in the store.  
Put only good food in the cart.  
Buy only for three days.  
The cost saving will shock you!  
 
Thank me later..........  

First of all good for you for working out! Before you cut out all the foods you love, try drinking water 15-20 minutes before eating. This way you fill up on the water This next bit is from Jillian Michaels and pertains to the amount of water that you should have when you work out:  
If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink or coconut water rather than plain water, to replace the sodium lost in sweat.  
 
AND don't forget that muscle weighs more then fat  
Good Luck!

There's containers that you can get that are different colours. I know people who swear by them!  
 
For instance the red is for fruit, and you eat so many containers full, Orange is for meat and you eat so many of those, etc etc. (I don't know if those colours are right haha) there's different sizes and what not. Maybe it's worth a try. It's a little easier then have to weigh everything and calorie count everything.  
 
http://www.amazon.com/Beachbody-Portion-Control-Piece-Container/dp/B00PR77URW