SOMETIMES we take an ad hoc approach to weight loss, focusing on one area and ignoring others. But weight loss is a wholesome process — it involves proper diet and exercise, and a commitment that will ensure that you don’t get back to square one with your problem area.

One problem many people have is being unable to give up on their guilty pleasures, which more often than not are unhealthy habits that can derail the weight loss process.

But nutritionist Patricia Fletcher said while snacking on your favourite food isn’t bad in moderation, you have to realise that losing weight takes a lifestyle behavioural change.

Here are a few changes you need to make:

Consume less sugar

Eating decadent chocolate cake every other day, gorging on ice cream and drinking sodas and box drinks defeat the purpose of trying to lose weight. These foods are packed with calories and contain mainly sugars, which are easily converted to fat. Lessen sugar intake until you can cut it from your diet, and you will surely see a change.

Know your pitfalls

When you begin to understand your pitfalls, you’ll start to downsize. Understand what gets you into your danger zone — it may be studying or working late. Have healthy snacks for these periods when you must have something to munch on.

Know your body

Having a nice slice of double chocolate chip cake, cheesecake or even pizza isn’t bad, but these foods are made with hydrogenated fats (trans fat) and corn syrup. Hydrogenated fats or oils have the ability to increase levels of low-density lipoprotein, also known as bad cholesterol, in the blood. This clogs the arteries and contributes to coronary heart disease. Corn syrup contributes to obesity and because of the fruit sugar (fructose) content, gastrointestinal problems such as bloating, diarrhoea and abdominal pain can occur.

Consume less fatty foods

Fatty foods include those that are addictive such as cakes, burgers, fries and pizza.

Be aware

As simple as it may sound, being educated and informed about what these foods really do to the body will bring you from one stage to the next. You have to be ready to make the change.

FOODS YOU NEED TO CROSS OFF YOUR LIST INCLUDE:

1. Black Forest or cheesecake

If weight loss is your main goal, cakes like these are not what you should indulge in. Nutritionist Donovan Grant said these foods are packed with calories. He added that in order to lose weight your caloric intake has to be reduced.

2. Macaroni and cheese casserole

Mac and cheese has a high caloric content and high sodium. Grant says consuming foods packed with sodium leads to hazardous diseases such as hypertension, stroke, cardiovascular disease, cardiac enlargement, osteoporosis, heartburn and even death.

3. Ice cream

While many of us enjoy this treat, Grant cautions that a small amount goes a far way in making you fat.

4. Popcorn

Indulging in popcorn smothered in butter leads to weight gain. Though popcorn alone is low in calories, when butter or salt is added, the caloric and sodium levels increase.

5. Fries

These are possibly the most unhealthy foods you could ever have. These can make an individual lethargic, overweight and at a greater risk of serious health problems like diabetes and heart disease. According to Grant, a serving of fries can contain between 370 and 730 calories. They are also high in sodium and are packed with trans or hydrogenated fat.

6. Cookies

Though a quick and satisfying bite, these treats are packed with sugar and saturated fat. Saturated fat is high in calories and raises the cholesterol levels in the blood.