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OK, Leslie, let's get started. Fact or fiction? "You don't need to count calories."

The theory is that as long as you're cutting carbs, eliminating fat or eating the right mixture of foods, calories don't matter.

The reality: Calories do matter. They're connected to every morsel of food that passes your lips. Our bodies need calories to fuel physical activity and its metabolic reactions. If you eat more calories than you need, the surplus will end up as body fat.

Theoretically, you need to consume 500 fewer calories each day to lose one pound per week. How many calories you need to eat to shed pounds will depend on your current weight, your exercise level and your age. Generally speaking, a safe calorie level for women is 1,400 to 1,600 per day and for men, 1,800 to 2,200.

We often hear we should "stay away from carbohydrates -- they make you fat." Is this really true?

Carbohydrates don't make you fat, unless you eat them in large portions. Excess calories -- whether from protein, fat or carbohydrates -- cause weight gain.

Your muscles and brain rely on carbohydrates for energy. What's more, plenty of research has found that a regular intake of whole grains helps guard against heart disease and type 2 diabetes.

That said, not all carbs are created equal. Limit refined sugars and white starches, carbohydrates that are quickly digested and leave you feeling hungry sooner. A diet based on slowly digested carbohydrates such as brown rice, pasta, sweet potato, steel-cut oats and whole grain rye bread can also help you maintain a weight loss.

Any truth to the notion that "certain foods can speed up your metabolism"?

You'll often hear that adding grapefruit, celery, green tea or apple cider vinegar to your diet can help speed up your body's metabolism causing you to burn more calories.

The reality: There's no evidence that any one food or beverage -- or supplement for that matter -- accelerates weight loss by boosting metabolism. The best way to increase metabolism and therefore elevate calorie burning is through exercise -- either high intensity, long duration cardio or weight lifting that builds muscle mass. And even then the extra calorie burn is less than you might think.

Many people say "it's best to avoid the bathroom scale when losing weight." Is this a good idea?

Okay, the theory here is that weighing yourself often will discourage you from following your plan if the scale doesn't budge.

The reality: weighing-in allows you to measure your progress. Seeing your efforts reflected on the bathroom scale motivates you to stick to your plan. On the flip side, if the scale doesn't budge, or if the needle creeps up after the weekend, you'll be inclined t to follow your plan more closely.

Weigh yourself once a week. In you weigh more often, remember that daily fluctuations, mostly due to water weight, are normal. And keep in mind that for some people it takes a few weeks before the results show up on the scale. But that doesn't mean you're not on track. Be patient.

Here's another, "you don't need to worry about food if you're exercising." Is that a myth?

Yes it is. Reducing your calorie intake makes a much bigger impact on weight loss since it's relatively easier to cut calories from your diet by eating smaller portions, limiting sweets, and so on. You need to eat 500 fewer calories per day to lose a pound each week. You'll save 500 calories by making the following simple changes -- little calorie cuts that you'll barely notice add up fast.

• Eat half of a medium sized bagel instead a whole bagel. Save 142 calories.
• Eat one medium orange instead of drinking 12 ounces of orange juice. Save 106 calories.
• Reduce your portion of cooked rice or pasta by 1/2 cup (125 ml). Save 100 calories.
• Replace ice cream with frozen sorbet. Per 1/2 cup (125 ml), save 140 calories.

But burning those calories from exercise takes a lot of exercise: a 200 lb man would need to run for 35 minutes, power walk for 75 minutes or weight lift for 110 minutes every day. And it's easy to justify eating a little more if you've worked out, a common mistake that will hinder weight loss.

The best approach, however, is a combination of diet and exercise. Health benefits aside, you'll be more likely to maintain your weight loss if exercise is part of your regime.

What about, "Eating protein and carbs at different meals will help you lose weight?"

The theory is that protein and carbohydrates require different enzymes for digestion; if you eat them together, they won't be digested properly and toxins will form that cause you to gain body fat. But the reality is that your digestive tract can handle a variety of food groups at the same time. There is no proof that eating protein and carbohydrates separately aids weight loss.

In fact, you're better off to combine protein and carbohydrates at meals -- doing so will keep you feeling energized and satisfied longer after eating. And don't forget, some of the healthiest foods -- nuts, beans, yogurt -- are a combination of protein and carbohydrate.

The bottom line: there's no secret formula for successful weight loss. Shedding unwanted pounds -- and keeping them off for good -- requires planning, portion control (yes, calories matter) and consistency, regardless of the type of plan you follow. Just make that plan a healthy one that you're able to follow for the long haul.