You started a fitness program which includes cardio and weight training or you train for endurance event. Your goal is to lose weight and tone your body, the problem is that after several weeks of tireless exercise you feel stronger but still weigh the same or maybe even a little more.  Looking at the scale at this point can be discouraging and send you into a feeding frenzy.  There are a couple of reasons why this could be happening, such as the fact that muscle weighs more than fat, and you may be building muscle faster than you are burning fat. 
In this post I am going to focus on nutrition not on building muscles.

   You cannot do a 60 minute Spin class, burn 600-800 calories and then run to the nearest restaurant for pancake breakfast with maple syrup, eggs, potatoes, and toast, total consuming an 800 calorie breakfast – it just does not work that way.  Keep in mind that it takes 3500 calories to lose one pound of fat—YES, one pound, which means that you need a deficit of 500 calories per day for seven days to lose one pound per week.  That sounds like a lot but it is not difficult to attain.

» Read more: Exercising and Not Eating Right Won’t Make You Lean