Once you are seriously making positive changes to your food plan by eliminating refined carbohydrates, cutting out sugar, and eating more healthy fats you should see some change in weight and body composition. If not, or if you have a significant amount of weight to lose, you will need to take a close look at the numbers.
I know it can be hard to face the scale when you are not where you want to be. It’s inconvenient, at first, to journal food and macronutrients. Yet, weighing yourself and monitoring exactly what’s going into your body are the only ways to absolutely know you are on the right track with your weight loss plan. It has been shown in research repeatedly that people who track their food are more successful in losing weight and reaching their body composition goals.
Luckily, there are lots of tools available (myfitnesspal, macrotracker, calorie king) and great trainers to assist in figuring it all out. You just need to set your targets and commit to tracking everything honestly. I suggest starting with tracking macronutrients with 40% carbohydrates, 30% protein, 30% fat ratio to start. You can adjust from there. Close measuring and tracking is often only a short-term process until you learn how to eat in healthy ways that sustain fat loss. If you really want to succeed…just do it.