What foods should I stop eating?

Rather than completely cutting things off cold turkey, I'd honestly say just slowly tapering off gradually is probably going to yield the best results. Right away dumping out all the sugar/processed junk will lead to higher chances of bingeing later, and we don't want that. Besides, making it into a gradual process is more practical and realistic anyway. Smaller changes that add up later make a huge difference. Avid soda drinker? Try replacing your sodas/packaged fruit juices (yes, even diet coke/coke zero, all that stuff is absolute JUNK at the end of the day, regardless of the 0 calories the labels claim to have) with water every meal about 2 days a week, then gradually to every other day, then eventually you'll have soda only about once a week, or even not at all, (then you've finally succeeded in cutting out soda completely!) depending on how you decide to stack it up.

This is same with looking at what you're eating for breakfast/lunch/dinner. Have sugary cereal every morning? Try trading in your Frosted Flakes for egg whites and wheat toast with organic peanut butter and a whole fruit instead. Small changes for the win! Instead of making packaged pasta for dinner, opt for protein like fish/chicken which will keep you fuller longer throughout the night. Also, be sure to have "something green" every night, that is the most important!

Snacking: swap those chips with carrots/cucumber/celery and hummus instead to not miss out on some of the savory flavor stuff! My favorite snack I've made so far is my version of "Trail mix" which are raw almonds, a little bit of dark chocolate shavings (can't go wrong with antioxidants!) tossed with raw goji berries from Whole Foods. I put them in a baggie and take them to school/work every day. They are packed with a ton of protein, and tons of nutrients (goji berries are a powerfood), and still so yummy without the sugar and fat.

After implementing subtle changes in your diet every week and replacing the bad stuff with the good rather than thinking of it as "completely cutting off", you'll definitely notice a difference, and furthermore, you'll be more inclined to maintain this new eating habit in the long run. Hope this helps!

nothing the only thing to cut out is extra helpings

I think the only thing you need to cut out would be "seconds". Don't make that second trip through the food line!

Nothing. Once you start logging / measuring/weighing everything you eat/drink you will quickly see what things fit in your numbers and what does not. Many times over I have logged something and thought, no way. Either I reduce the portion size or decide to eat something else.

Chips are fried, high in sodium, and unnecessary. Dip vegetables into your dip/hummus instead. That's what I do.

coueswhitetail wrote: »

things with low nutrient to calorie ratios.....things like white bread, oil, butter, dairy, etc. Try to maximize the amount of nutrients in each bite of food. It's easy to lose weight if you do this (aka Dr. Fuhrman plan)

There is nothing wrong with oil... Cooking in olive oil is a great source of healthy fats. Also, Dairy? No... Cheese might be a little high on the calories, but the satisfaction is totally worth every one of them.