Weight loss is often shrouded in mystery. Thousands of diets with variations on what it takes to lose weight proves this. While it’s not necessarily quite as simple as calories in, calories out, that is a very important starting point to getting yourself to your weight loss goals.

So much of weight loss comes down to simple math. We already know that Americans consume too many calories every day. I came across data for the period of 2000-2002 that states Americans at that time consumed 3,790 calories a day (UN Food and Agriculture Organization). When you consider the fact that the average man only needs about 2,000 calories to sustain his weight, slightly less for women, it doesn’t take a mathematician to see the dilemma.

There are approximately 3,500 calories in a pound of stored body fat. So, if you create a 3,500-calorie deficit through diet, exercise, or a combination of both, you will lose one pound of body weight.

The five women on Lifetime’s DietTribe hit week number four this past week, narrowing their weight loss challenge down to just 12 weeks remaining to make their weight loss goals of 50 pounds each and their team goal of competing in a triathlon.

During the second episode, trainer Jessie Pavelka helped the girls prepare healthy and on-the-go meals and snacks, in addition to challenging them to a Marine Corps obstacle course. While the women rose to the challenge of the obstacle course when it came to Mary’s Mardi Gras birthday bash, the margaritas and cake proved to be too much for the girls’ willpower.

After the abundance of fresh fruits and vegetables all summer long, fall might seem lacking in variety. However, with a little research, there are some great fresh fruits and vegetables that are at the peak of flavor and nutrition in the colder months. Not only do they taste better, many of them are grown locally, and local produce is always a great choice. If it’s not shipped in, odds are pretty good that the fruit is more fresh and it’s also a great option to keep your food budget in check, a win-win situation. Add these cold weather choices to your meals for great taste and exceptional benefits to your diet.

1. Apples – Studies have shown that apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer. Apples peak in the fall, and the flavor can’t be beat. They are full of fiber, around 5 grams per fruit, and are comparatively low in calories.

Tune in to The View when Valerie Bertinelli stops by Wednesday, October 14 to discuss how well she is adhering to a 40-pound weight loss.

Valerie Bertinelli's Bikini Body on the cover of People. (via People.com)

Just last spring, Valerie debuted her bikini-clad body after losing weight following the Jenny Craig program. She explains to the ladies on The View why she feels she will never regain the weight and what she does every day to maintain her weight and her health.

Check local listings for The View show times.

Tune in this Tuesday, October 13, 2009 when Alicia Silverstone stops by The View to discuss her new vegan cookbook.

The Kind Diet is the actress and environmental activist’s own recipe for how a plant-based diet can knock pounds off of your waistline and contribute to the health of the earth.

In the book, Silverstone outlines three simple approaches for gradually incorporating a greener diet into your lifestyle. The actress shares her passion for green living and eating with the ladies of The View and she also cooks a few recipes from it.