Most of our mistakes are really honest mistakes, like not realizing that coffee drink has 700 calories (which is at least 1/2 day for the average person trying to lose weight) or realizing that their gum is 40 calories or that they are having several servings of cereal etc.

So if you like to write it down, I have a free diary on my www.4fitbodies.com page that put the whole week on one page. if you are more into your gadgets — try Tap and track for the iphone. It is AMAZING and seems to have every food known to man and hundreds of restaurants. There is also Lose it for the iphone that is free on itunes.

However you choose to do it – KEEP THAT DIARY — it really is the roadmap to where you are. And like any map, you can’t know where to go until you see where you are at now

Sounds simple enough to me — drink some water and quit being so crabby!!

That said, an activity journal is also a fast way to see if you are getting sufficient cardio and being accountable to yourself and your workout goals.

There really is no excuse for trying to keep a food diary at least for a week or two or when you hit a plateau. It is mind altering to see the reality.

People who tell me they eat “very little” find out they are consuming THOUSANDS of calories a day. Let’s be honest, if you were eating very little the weight would have to be gone, wouldn’t it. It is just simple science. So if it is not budging, simply you are eating too much for your activity level.

I have people tell me daily that they are “eating good”, “not eating that much”, etc. BUT THEIR WEIGHT REMAINS THE SAME. Why? Because something is wrong. It is not a blame game, often they can’t see it. That is why plateaus happen. You allow a few calories here and there to sneak back in and poof –weight loss stops.

Is it liquid calories (cokes, coffee drinks, sweet tea, dairy, etc) or it is the sneaky bites (a few bites of macaroni from your childs dinner, a few jelly beans at the coworkers desk, half a piece of birthday cake because someone down the hall is having a birthday) FIND OUT!!

Keep an honest food diary for a week!!!

So pump some iron in addition to those aerobics classes or cardio routine for the best body in the same amount of time.

Heavy weights were used in the study so classes with weights do not qualify as a heavy weight is classified as one you cannot do more than 15 reps with.

when you flush a toilet, thousands of germs are put out into the air. These can land on all surfaces including your toothbrush which can then put the bacteria into your body affecting your teeth, heart and your health. So just close the lid and prevent that.

Studies have shown that elevated levels of arsenic can lead to a suppressed immune system which can set you up to get and die from diseases that are preventable such as the flu.

If you are on well water, have your well tested and if it is high, invest in a remediation system to remove the arsenic.

Why? Fiber produces by-products that may reduce the damage to your arteries and help prevent hypertension.