First let me explain how weight loss is achieved and then give you guidelines on which foods to avoid when trying to loose weight.

When trying to loose weight or maintain your weight, it is necessary to understand energy balance.

All food provides energy to the body.  Your energy requirements are individual and specific to you.  Energy requirements differ according to gender and level of activity.  Energy is measured in kilojoules (kJ).

When eating exactly the same number of kilojoules as you expend each day, the energy input (food eaten) is equal to the energy output (exercise + body function) and a person would neither be gaining nor loosing weight.

When the energy input is larger than the energy output, a person would gain weight.

When the energy input is smaller than the energy output a person would loose weight.

The only way to loose weight is to eat less and do more.  To do more means to either exercise on a regular basis or to do more physical activity during the day. Trying to loose weight without doing regular exercise will lead to muscle loss, since the body finds it easier to turn muscle into energy, than to burn stored body fat.  Exercise increases lean body mass, which in turn increases metabolism.

If you do not go to gym for exercise try to be as active as possible during the day.  When doing cardiovascular exercise, your body burns more energy and you tend to loose fat faster.  Take the stairs instead of using the lift.  Walk wherever you can instead of using a car.  Take a fast 20minute walk around your neighbourhood every day.  If you have a skipping rope, skip for 10 minutes every day.  If you have a bicycle, ride for 20minutes every day.  If you have a swimming pool, swim as many lengths as you can every day.

Secondly, all food provides energy, but not all foods provide equal amounts of energy per gram.  One gram of fat provides 38 kJ, whereas 1g of carbohydrates or 1g of protein provides only 17kJ.  Fat provides double the amount of kilojoules than carbohydrates and protein and therefore should be restricted when you want to loose weight.

Fat forms part of the normal balanced diet as it provides essential fatty acids and fat-soluble vitamins.  Fatty acids are found in all the membranes of the body and therefore fat is a very important nutrient.  It is also important to remember that not all fats are equal.

Too much saturated fat increases the blood cholesterol level and causes obesity.
Saturated fats occur mainly in food of animal origin such as fatty meat, full cream milk, ice-cream, cream, butter, cheese, and lard.  Saturated fats from non-animal origin include non-dairy creamers which contain the saturated vegetable fats palm kernel- and coconut oil.  Limit or avoid eating convenience or fast foods for these foods are very high in saturated fats.

If you feel like giving up on healthy eating, remember that weight problems do not vanish overnight.  It takes self-discipline to loose weight and then to maintain your ideal body weight.  You must train yourself to think of it not as a diet, but as a new way of life.