DAYTON, Ohio (The New York Times News Service) -- Even if you are doing your best to exercise and watch what you eat, it's still possible to reach a point where weight loss slows down or even stops altogether. In order to avoid a plateau, don't forget to decrease the amount of calories you are consuming as your body weight decreases.

Calculators can be found online that will allow you to estimate the appropriate number of calories needed for your goals, how many you are eating, and how many you are burning with exercise.

Another mistake people make when trying to lose weight is cutting calories too drastically in an attempt to slim down quickly. Skipping meals or consuming too few calories for good health can have significant negative consequences, along with slowing down the metabolism and making it harder to keep the weight off.

In a nutshell, if you train your body to consistently survive with less food than it needs to function, it will eventually adapt, and anything above this amount will be more likely stored as body fat rather than burned.

Proper amounts of carbs, protein and fats are needed for continuing energy and cell regeneration, which spills over into how productive you are with workouts and everyday tasks. Eating too little compromises the bodies ability to build and maintain muscle and bone tissue, as well as its ability to recover and repair itself as it should.

If your caloric intake is where it should be but you are still frustrated with progress, opt for burning extra calories through increased activity rather than deprive your body of essential nutrients.

The amount of calories each person requires depends on body composition and other factors, but generally speaking, for those interested in safe weight loss, one to two pounds per week is recommended.

If you have repeatedly tried and failed to lose weight, you might be like many, focusing primarily on reaching a certain number on the scale. If you are exercising, particularly strength (resistance) training, remember that you are building lean muscle tissue, so be sure to keep this "weight" in mind when you step on the scale.

Muscle uses hundreds of calories each day that might otherwise be stored as body fat, so the more of it you have, the better. In addition to helping you to become leaner, resistance training increases bone density, gives you greater overall strength, better posture and aids in supporting the joints.

Instead of measuring your success by scale weight, measure it by your ability to exercise and consume healthy foods each day.

Deciding to focus on ways that you can improve your health and quality of life allows you to lose excess pounds and inches without stress or fad dieting.

If you have pre-existing medical conditions, food allergies or sensitivities, and/or have been inactive, be sure to consult your doctor before beginning an exercise program or adjusting your diet.

It's not necessary to cut out all of your favorite foods in order to lose weight. The more restrictive the diet, the greater the chances of good intentions backfiring, leading to binges and cravings.

The bulk of your diet should always come from healthy foods such as fruits, vegetables, whole grains and lean meats, but having a low calorie treat every now and then as part of your eating plan can help you from feeling deprived, while still allowing for weight loss.

Some 100 calorie treats include:

-- Half an apple with 2 teaspoons peanut butter

-- Two fruit juice bars

-- One fat-free, single-serve pudding cup

-- 15 jelly beans

-- One cup unsweetened applesauce

-- One half-cup sherbet

-- Five low-fat graham crackers

Lastly, staying motivated is key, so do your best to make workouts interesting, challenging, and fun.

Suggestions:

-- Always have your workout clothes, shoes, socks, towel, or anything else you normally take to the gym packed and ready to go.

-- Don't wait until the last minute to decide if and when you want to exercise. Instead, know in advance what days and times you plan to work out and keep these "appointments" just as you would any other.

-- If possible, team up with a friend, co-worker or family member whose schedule, interests and goals are similar to yours.

Exercising with someone else makes workouts more fun, along with providing motivation, support and accountability for both people.

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