Experts say the secret to staying on top of nutrition and fitness goals is measurement, and the Calorie King website is at the top of that list.

You write down every bite you eat.

It's a $55 a year subscription site, but there isn't a food home cooked or from a fast food restaurant that you can't find.

They offer an online education in weight loss, free blogs, community and a meticulous diary to keep track of everything.

Two free sites that do similar things are FitDay and SparkPeople.

Then there are programs.

A favorite these days is a $40 tool called Ascent.

If you use a GPS receiver or computer for biking or running, you download it into Ascent and it not only analyzes your workout a gazillion ways, it prints out a map overlaid with an aerial photo of the route you took and even lets you play a loop that shows how well you were doing at any given stage.