Fat. It’s full of calories, and it’s sneaky too.

Losing weight is not easy. We all know that. Part of the reason why it’s so hard is because fat is tricky. It hides out in food, adding extra calories. The more you know about fat, where it hides and how to find it, the easier it will be for you to lose weight.

Too much fat is bad for you. If you don’t believe us, ask the food pyramid guys.

The U.S. Department of Agriculture (USDA) recommends keeping your total fat intake between 25%-30% of your daily calories, with saturated fat at only 10%. That’s around 3 ½ tablespoons of peanut butter, just enough to make one sandwich. Lowering your fat intake can lead to lower blood cholesterol, and it can lower your risk for developing heart disease and diabetes.

Where it’s hiding. Keep reading for information on Finding Fat and Getting Rid of It.

How fat works in your body: Your fat cells increase in number when you’re a baby and during puberty. But they can also multiply during other times. You can generate new fat cells during pregnancy or if you weigh more than double your healthy body weight. Even people of normal weight can gain fat cells as they get older. But for the most part, weight gain occurs when your existing fat cells plump up.

When you lose weight, your fat cells shrink in size, but you still have the same number of them. The only way to decrease your fat cell count is to have liposuction, because once you’ve had the fat cells removed, they don’t grow back. The remaining cells, though, can fatten up. Most of us carry 25-35 billion fat cells, with women carrying more of that burden than men. And obese people can have as much as 75 billion fat cells. Scientists believe that having a higher number of fat cells can make it more difficult to lose weight and harder to maintain weight loss.

Where is it? We all store fat cells differently depending on body type and weight. When excess fat collects in your abdomen, it can contribute to bad cholesterol (LDL) and clog your arteries. If you carry excess fat in your thighs, rather than in your abdomen, you’re actually better off, because it’s less likely to cause cardiovascular problems.

First, find the fat. Then, get rid of it.

Take the term "health food" with a grain of salt. Just because it’s called a health food doesn't mean it’s low in fat or calories. Check the label. Your healthy snack may have more than just wholesome ingredients. Plus it can be loaded with calories. If in doubt, reach for natural or unprocessed snacks like fruits and vegetables instead.

Do some light reading. Nutritional labels tell you what you’re really eating: calories, fat content, serving size. Believe it or not, just because a food is low fat, doesn’t mean it’s good for you. Sugars and thickeners can add calories. Extra sugar can turn to fat. Portion control is also important. Low fat does not mean that you can eat as much as you want. Those calories still count.

Good fat? Bad fat? No fat?

What to look for on food labels and ask about in restaurants. It’s a good idea to research the amount of fat grams in your food. Ask your waiter about the fat content of your meal or if eating at home, read the labels. Your total fat intake should be about 25%-35% of your total calories. That's about 3½ tablespoons of peanut butter. More importantly, you should know the difference between good and bad fat.

Good: As a rule of thumb, “good” fats are unsaturated, like these types of fat:

• Monounsaturated
• Polyunsaturated

The key is to look for the UNsaturated part of the word. You can find these kinds of fats in olive oil, nuts, whole grains, plant products and fish.

Bad: Saturated fat. These fats should make up only 10% of your total caloric intake, as over time they make the body produce more cholesterol which can clog your arteries and lead to heart disease, stroke and other problems. Saturated fat can be found in whole milk, red meat, cream and butter. Also in the bad category are trans fats (found in processed foods like margarines and vegetable shortenings), which can raise your cholesterol level.

All fat has more than twice the calories per gram compared to proteins and carbohydrates (9 calories vs. 4 calories). That’s why it’s so important to be aware of the amount of fat you’re eating. It makes a difference for your weight and your overall health.

Never stop questioning.

The amount and quality of scientific information on diet and health have grown enormously over the past 20 years. That makes today’s evidence-based recommendations much more definite. However, be certain that even today’s recommendations will probably be subject to fine tuning in the future.