Strategy #1: Things I Avoid

Carbs

I avoid carbs whenever possible but haven't cut them out of my diet completely, as any weight I have lost from not eating carbs would be just gained back once I start eating them again. I doubt many people can avoid bread, rice, pasta, noodles, wraps, etc. for forever! When I do eat carbs, I eat whole wheat/whole grain, and I try to eat them in the morning as carbs release energy slowly relative to other foods, and there’s not much sense in releasing energy to my body while I’m sleeping.

Beverages

Another thing to keep in mind is that many drinks are high in fat. I personally absolutely LOVE coffee, lattes, and bubble tea. If I drink a latte out, I get it non-fat (many coffee shops such as Starbucks and Second Cup will make drinks non-fat if you ask for it). If I make a pot of coffee at home, I only have one cup, and I think of it as a treat to myself. I've cut bubble tea out of my diet except for special occasions, such as when a particular friend of mine comes to visit me at university. (The tapioca is high in carbs, the drink portion [particularly in the milky ones that I like] is made with condensed milk, and is high in sugar.)

Others

I also avoid cheese, as well as junk food. I can't say that I'm never going to eat these foods again. If I want - say ice cream - if I feel that I've followed my meal plan fairly closely, and I REALLY REALLY REALLY want it, I'll have a scoop of ice cream. Any time I am "treating myself" I try to eat/drink the treat slowly so that I enjoy it more, and I make sure to portion the amount I'm intaking. I have also bought the 100 calorie ice cream cups from Breyers (English Toffee = ♥) and a bunch of other 100 calorie snacks just in case. They actually taste pretty good and are good for a light snack, something to add to your lunch, or a bit of a burst of energy.

Tip: If I am going to have one of the above foods/drinks, the key is to know that it’s a treat and to portion it. I know that I can’t eat chocolate every day, so when I do, I want to make it last… I also do not let myself eat a huge chocolate bar to make up for lost time, as that would defeat the whole purpose. If you cut all the foods you love out of your diet, you could end up getting frustrated with the whole thing and quitting. Instead, allow yourself to have small treats once in a while (for me it’s currently once a week or so) to enjoy your successes and to keep your spirits up. :)