Cara Kempf is a certified personal trainer with the Fitness Zone in Carmel and a group fitness instructor with NIFS in downtown Indianapolis. She can be contacted at fitnessblog@theindychannel.com.

I hear the same statement from people all the time: "I work out almost every day and I still have excess fat -- I don't understand it!" Then I say, "How's your diet?" And they follow up with, "Uhhh...." Exactly. You can work out day after day and hour after hour, but you will not see unbelievable results until you start watching your diet. Sure you might lose a few pounds and your clothes might fit a little better, but to really get that awesome physique you have got to watch what you eat all the time. It's simple: Follow the food guide pyramid, watch portion sizes, and cut out as much sugar and salt as humanly possible. Here are some awesome fat-burning foods to add to your diet:

Oatmeal -- a staple in any fitness guru's diet. Oatmeal is loaded with carbohydrates and fiber, and because it's a complex carb, it keeps insulin levels steady for extended periods after consumption, preventing fat storage. Try your oatmeal with cinnamon and splenda!

Berries -- black, blue, razz, you name it. Not only are these loaded with antioxidants to help support your immune system, but they also contain loads of fiber for fat-burning. I love to snack on these when I'm craving sugar to take the edge off.

Spicy foods -- these assist in fat-burning by not only firing up your mouth, but also firing up your metabolism ... by as much as 25 percent!

Here are some others to tie into your new diet: kale, asparagus, cabbage, green beans, apples, grapes, peaches, nectarines, egg whites, chicken, unsalted nuts, skim milk, and low-fat yogurt. Substitute some of your habitual foods for these healthy fat-burners. It may just do the trick!