First step - accountability

We can talk about all of these tips and tricks that I have been bringing to you, but there is a big piece that we're missing.  You actually have to DO them to see progress.  Seems simple enough, but it often happens that we can talk the talk and not walk the walk.  There are a few ways that you can start making yourself accountable.  You could share your goals and your action steps with someone (your coach would be a fine idea, but a friend or family member would work as well.)

From there, just start moving.  Do that first workout, plan those first few meals.  But it doesn't stop there.  You need to track what you eat and that's basically non-negotiable.  Of course, there are times when that isn't practical, but it is ESSENTIAL that you do this to achieve your goals.  It's amazing how quickly an extra 200 - 400 calories can sneak up on you between meals when you aren't looking (and we're looking to drop at LEAST 500 calories a day for that 1 pound a week loss).  For some people, just knowing that they have to account for that soda, or coffee, or cookie into a diary will give them pause.  Reviewing these logs can help you see where your trouble areas are.  Are you drinking too many calories?  Are you skipping the first 2 meals of the day and then making up for it by eating a huge dinner and snacking all night?  Are you retaining fat because you are eating too FEW calories or not getting enough protein or missing another nutrient?  You'll be amazed what you'll learn about yourself and your eating habits.

That is the what and the why, now... the how.  There are unlimited programs available these days online and on smart phones that will track your calorie consumption and your exercise.  I like a few different options, check them out and see what works for you.  These tools will give you the ability to search a database of thousands of foods and activities.  You may also be able to find some of your favorite recipes and restaurant items, which takes the pain out of tracking your daily intake.  Options are also available to create a group of foods for items that you eat together regularly.

• Livestrong.com -- this is a great website that was started as part of Lance Armstrong's Livestrong foundation.  Here, you can track your eating habits, and your workouts.  Get started at http://www.livestrong.com/thedailyplate/  The free version has basic eating, exercise and nutrition tracking.  What I love about this site is that it tracks your fitness and food side by side, allowing you to see NET calories based on what you are burning.  I also love that Livestrong also has the option to add friends (coaches, ahem ahem) who can see your food diary.  This would drive home accountability.  But it only shows the most basic nutritional information.  For $45 a year you can purchase an ad-free version with additional features.  Apps are available for Blackberry and Iphone/Ipads.  
• http://www.sparkpeople.com/ - this is my latest favorite.  This totally free site tracks fitness activity and food.  It has the ability to set specific nutrient goals and does reporting there.  There has a large focus on social networking with groups and personal pages.  It allows you to post your fitness activity to Facebook, but no such accountability on the food side.  Also, this site does not display your food and exercise side by side.  But... you can't have it all.  ;)  Apps are available on Blackberry, Andriod and IPhones.
• http://teambeachbody.com/  gives you the ability to track your workouts, but instead of tracking all foods, personalized meal plans are available which would essentially eliminate the need for the diary if you are sticking to the plan.  There are also message boards, blogs and other tips and tricks to improve your health.
• Your other alternative is to track the old fashioned way, with a handwritten food diary.  I prefer to take advantage of the information right at my fingertips, but not everyone lives at their computer.  In that case, I would not get too hung up on all nutritional information, but focus on your calorie, fat and protein intake.

To reiterate my key point.  These are tools available to you - but you must use them.  Your potential for results will increase drastically the more you stick to this.  I don't recommend tracking what you're eating forever but it is critical at the beginning stage so that you can see what you are doing is working.  This will help you keep driving ahead.