The true secret to weight loss is this: Make small changes each and every day and you'll slowly lose those extra pounds

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Breakfast: Why is it so important to weight control. You can start by making small changes in your diet and exercise habits. This example shows how easy it is to gain weight without even knowing it. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she's eating 2550 calories every day.

Mary's BMR is 1400 calories and she burns 900 calories in daily activity with regular exercise, walking around and doing household chores. Take your BMR number, add your activity calories and then subtract your food calories from that total. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. Use a calorie calculator to figure out how many calories you eat. Your BMR is what your body needs to maintain normal functions like breathing and digestion. Below is a step by step process for getting started. To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities.

The true secret to weight loss is this: Make small changes each and every day and you'll slowly lose those extra pounds. Weight loss can be such a struggle that we start thinking we have to do something drastic to see results -- diets, pills or those weird fitness gadgets on infomercials that promise instant success. Despite the way it feels, losing weight isn't a mysterious process.