If you are on your program for about 3-4 weeks and still haven't seen any fat loss results, then you need to change your program.



First you need to figure out how many calories you are eating a day. Most women I find either under or overestimate this.

There are many programs out there where you can easily figure this out. Simply keep a log for a day of everything that is going into your mouth. This includes drinks like soda, coffee drinks, and alcohol. Believe it or not these calories all add up and you could very well be drinking your way to extra belly fat.

Which is the number one place women tend to find any excess body fat appear due to too many calories. Particularly, if the calories are coming from things that contain sugar like soda and coffee drinks.

One soda contains about 40 grams of sugar a day. If you were to measure that out, it would be equivalent to 12 tablespoons of table sugar. Alcohol, is empty calories.

Many times women will ask what is the better choice to have. Since alcohol impairs the metabolism in losing unwanted body fat it is always best to reduce your consumption and just realize it really comes down to the total amount of calories.

You don't have to give up your alcohol, but you do have to keep it in moderation if you are serious about shedding the extra fat and not to mention your health.

If you are not supplying your body with the nutrients it needs, then it can actually be counterproductive to your fat loss. Many women believe that they must starve themselves in order to get results.

The truth is, not only does this take you away from your goal, but if you were to add exercise to any low calorie diet, it becomes a recipe for disaster.

Your metabolism will eventually slow down, and once you go back to eating normal your body will rebound. It's important to keep a record of the frequency of your workouts.

If you are eating the right amount of calories for fat loss but you are not working out enough then that could be the reason you are not seeing results. At least 3-4 week of weight training is a good start. If needed you can add in some cardio if you feel fat loss is not moving as it should be.

You also want to make sure you are doing workouts that are effective in stimulating fat loss. Make your exercises that you do within your workout count. Working larger muscle groups and creating a program for yourself that you will follow for about 3-4 weeks.

It is important to change things up after a few weeks, so that your body doesn't get used to it. The last thing you must do is track and measure your results. Taking your body fat is a good way to measure progress and not the scale.

To do this you can use a caliper, which is device that measures skin folds on the body. Also, if your clothes are looser than you know you are on the right track, without doing any type of feedback system you will keep spinning your wheels.

Even if you are eating healthy, it's important to realize that there's much more than just diet to getting results.