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You can eat whatever you want so long as you stay within your calorie quota, but that doesn't necessarily mean that you will be healthy-- you're going to feel a lot better health and conscience-wise if you eat a balanced diet, not to mention you'll probably be more satisfied, as fruit and vegetables are more filling than junk food (as you already know, I'm sure.) I do encourage healthy weight loss and advise you to try to work to the recommended nutritional profile. If you don't meet the profile exactly it is not cause for alarm but do keep trying. Make sure you are using consistent methods to weigh yourself. We do advise using the same set of scales, first thing in the morning without clothes. Be careful to make sure that you are taking in enough calories as losing at this rate can often mean that calories have been cut down too low. Ensure that you eat your full calorie quota and at least half of your exercise calories to ensure that your body is receiving enough energy to keep your metabolism running efficiently for long term sustainable weight loss. I know what you mean about feeling neurotic, in fact I just had a small episode today... But that's more just because I'm slightly obsessive. It is ok to not eat all your calories but only if you are saving them up for a splurge or something, so that they will be used up in the week (the calorie history is helpful for this.) However, you should not go below 1100 cals on any given day, and it is recommended that you eat at least half of your exercise calories-- let me frame it this way: if you are allowed 1100 cals per day but exercise 200, then eat only the 1100, it's as if, to your body, you had only eated 900 calories that day. I know that eating just to use up calories seems like an utter waste (and slightly sidetracking from the idea of training yourself to not eat when you're not hungry, etc.) but maybe you could plan a big treat every week? Or maybe indulge in some of what you crave right before you go to bed, that you said had too many calories. I also usually leave about 100 cals at the end of the week if I've eaten out, just to be certain. But when you are at home or have some way of keeping track, I suggest you weigh things-- it's ridiculous the variation between what we're expected to eat now-in-days and what is actually enough to be satisfying. Plus, it's so easy to underestimate! If you eat out at the same restaurants for work (or similar) you could maybe ask the manager or someone for nutritional information, or leave your contact details or something. If you stick to your calorie quota regardless of your choice of foods you will lose weight, however it is always best to eat a nutritional breakfast that will set you up for the day rather than a quick sugar fix which may lead to craving more later on.