Deprivation: The Saboteur of Weight Loss

You will never win a war that you wage against yourself. Deprivation almost always backfires, and the weight management field is beginning to recognize this fact. Here are some tips for defending against deprivation without sabotaging your weight-loss efforts.
Focus on Favourites
By definition, losing weight will require you to restrict your calories. Thus, you need to be selective about which calories you consume within that limited budget. A meal plan containing low-calorie but bland and unappetizing foods may be doable for a few days, but eventually frustration and boredom will lead you to abandon the plan altogether.  Instead, design a menu that you will look forward to eating, even if it looks repetitious
Savour Special Treats
Decide upon a eating a reasonable portion size of special treats and then enjoy without guilt. Acknowledge that the additional calories may bring you over your caloric budget for the day, and accept that your choice may slow your weight-loss progress slightly.
 
Honour Your Hierarchy
Most people have  a "trigger hierarchy," a way to rank tempting foods from "impossible to resist" to "acceptable to turn down." You need to be eating foods that are appealing and appetizing, but you may choose to exclude the foods at the top of that hierarchy if they are just too difficult to manage. These would be foods that you have difficulty limiting in quantity or foods that trigger other cravings.
Your weight management efforts should never feel like punishment. Making decisions about your food that will bring you closer to your larger life goals can be a rewarding and fulfilling pursuit. If you focus on foods that you enjoy, allow yourself some wiggle room on occasion, and make conscious decisions about staying away from foods that cause you more grief than pleasure, you will never feel deprived. 

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