Depriving yourself of foods you enjoy, sometimes even for a short period, leads to discontent, boredom and an eventual return to normal eating patterns. Moderation gives you a much greater chance of success.
The Facts
The only difference between a calorie from a candy bar and a calorie from a carrot is the number each contains. A calorie is a unit of energy your body converts to fat if supply exceeds demand. It takes a reduction of 3,500 calories to lose 1 lb. So in order to lose weight, you must consume fewer calories than your body requires for energy, increase your body's energy demands or develop a strategy that combines both.
Importance of Variety
When you eliminate foods from your diet, you put your health at risk. Foods in each food group contribute different types and quantities of the nutrients that allow you to lose weight and remain healthy. Therefore, the road to healthy weight loss involves filling your daily calorie limit with foods from every food group. Nutrient-dense foods such as fruits, vegetables, whole grains and low-to-no-fat dairy products that have a nutritional value higher than their calorie content are especially good. Every day, you should include 45 percent to 65 percent of your calorie intake from carbohydrates, 10 percent to 35 percent from protein and 20 percent to 35 percent from fat, the Mayo Clinic says.
Substitute or Moderate
If foods you like include those that are less healthy, it doesn't mean you must eliminate them entirely from your diet. You can experiment to find alternatives for your unhealthy favorite. For example, substituting 3.5 cups of air-popped popcorn for a 3 oz. bag of tortilla chips saves about 326 calories. If you like cream in your coffee, substitute skim milk; if you like ice cream after dinner, try a bowl of sherbet. When you like a food so much that substitution is not an option, moderation is the next best step. A bag of tortilla chips four times a week adds up to about 1,700 calories. Indulging once a week adds about 426 calories.
Work It Off
Another way to make an allowance for the occasional indulgence is to increase your level of physical activity. Exercise is important in any weight-loss program, and you should already be exercising about 30 minutes each day. If you find that bag of tortilla chips irresistible, you can work it off with about two hours of bowling, an hour of hiking or, if you carry your own clubs, an hour and a half of golfing. The calories you burn depend on the intensity of the exercise as well as your current weight.
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