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.

Figuring out how many calories you are eating for a day is one of the first things you must do. 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 drinking, the key is to do everything in moderation. Especially, if you are wanting to rid yourself of the extra belly as well as being healthy.

If you are not eating enough, which can also be the case in many women, then your body can actually put the brakes on 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 metabolic furnace will slow down, and by resuming your normal eating the result is always excess weight and fat gain. 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. From there you can add in additional cardio too.

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.

A device called a calpier, measures your body fat composition, which accounts for your lean mass and percentage of body fat that you have lost. 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.