It's energy density that's the enemy, not carbohydrates, or protein or any other nutritious food group. Many don't realize this, that's why they ask in frustration “Why haven't I lost any weight yet?” It can really be frustrating if you've been pouring out money on low-fat and organic food. Paying an arm and a leg to the new gym that supposedly has the “state of the art” equipment. Well, the only state it's left you in, is with jiggly bits that you don't want.

Since it's the energy density of your diet that determines weight loss, it might be nice to know what it is and how it can be controlled. The total amount of energy found in a particular food is energy density. It depends on the amount of carbohydrate, protein and fats. The higher the level of these food groups present, the higher the energy density. For example, 100grams of cheese contains 32.4 grams of fat, and 20.4grams of carbohydrate and protein, with a total energy density of 1570 kilojoules. But 100grams of chocolate has a higher energy density with 32.4 grams of fat, 61.6 grams of protein and carbohydrate, resulting in a 2200 energy density. It also happens, that the foods with high water content and high fiber have a lower energy density.

Ok, most of you are probably thinking, “If I eat low fat foods, which God knows I've been doing, surely the total energy density I consume should be less, and I should be as trim as a top model.” Well, you're right and you're wrong. You're right because yes, the total energy density should be lower, but that depends on how much food you eat. See, the biggest problem is that people rush to stuff their refrigerators with low fat food, thinking they can eat as much of it as they want. They ultimately end up eating more food, therefore consuming a higher energy density.

Aerobic exercise is best for keeping off any fat you've lost, as it mostly burns fat rather than carbohydrate. Aerobic means “in the presence of oxygen.” This is where you should be relieved you took chemistry classes, if you took any. Good old combustion comes in to play here. For any thing to burn properly, oxygen is needed. Oxygen also allows fat to be released from fat cells (adipocytes). This means that while you're exercising you should be able to hold a conversation and not be out of breath. You should be able to take in as much oxygen as possible.

So this now leaves you with a brand new question to ask, “how much energy should I eat each day, and how do I know how much is in each particular food?” You could very well use a calorie counter. But most people aren't big fans, they don't have the time nor the patience to whip out a calculator all day long. By simply:

-Understanding that you need moderation when you're eating.

-Understanding the relationship between food and energy, therefore weight gain or fat loss.

-Limiting your portion sizes to about a handful of each type of food

-Adding more water to your diet

you will eat the right amount of energy without having to do any mathematics.