Don’t believe the calorie expenditure estimates on cardio machines. Generally they only give you a rough guide and nothing more.

Don’t believe the “fat free” label on your food means that it is a good fat loss food. It could be full of simple sugars that are going to add heaps of calories to you daily total.

Don’t believe that “calorie free” is necessarily calorie free. This is dependent on where you live, in some countries very low calarie items are able to be labeled calorie free. Even though these products are very low in calories, eating enough of them wlll impact on your total daily calorie intake.

One approach to long term fat loss and improved body composition is alternate periods of fat loss eating and training with periods of maintainance (or muscle gain) eating and training. One of the benefits of this approach is that your body doesn’t get used to the eating and training routines in either period and responds accordingly.

You might be training hard but if you don’t get your nutrition on track, it is highly unlikely that you will get the fat loss results that you are after. A number of studies have indicated that although important training by itself is not particularly effective in changing body composition. The bottom line is that if you want to lose fat you should combine good nutrition with appropriate exercise.