Losing weight is tough: theres the exercise, the weigh-ins, and of course the requisite cut-back on your caloric intake. Fortunately, you do not need to sacrifice many of your favorite snacks in order to lose weight. In fact, most weight loss experts agree that you should incorporate your favorite foods (including your favorite snack foods) into your diet because when you deprive yourself of your favorites, you are setting yourself up for failure.

If you know the tricks of the dieting trade, you know that there are many ways to incorporate your favorite snacks into your diet without adding on extra pounds. Here are three proven techniques for eating what you want, while still sticking to a healthy diet.

1. Follow the 90/10 rules. This rule proposes that you eat right 90 % of the time, and eat what you want the other 10 % of the time. Ideally, these two categories will overlap: hopefully you can find healthful foods that you love eating. Almost everyone has a guilty pleasure or two. If you are simply mad about nachos, for instance, do not put this snack food on your black list. Avoid the food most of the time, but splurge when you absolutely can not resist. Remember, diet need not be an unpleasant task. Simply think of the process of eating healthfully as searching for good foods that you enjoy eating, and making them a staple of your diet.

2. Rest on Sundays. If you are the type of person who simply can not adopt a healthy eating lifestyle because it requires you to stop eating your favorite foods, you may benefit from the rest on Sunday technique. After a full week of eating healthy foods you enjoy, splurge on Sundays. Theres no reason why you can not have your prized hot fudge sundae. Simply eating a variety of healthy foods, and occasionally eating your guilty pleasures, can help you lose weight without guilt and stress.

3. Find low-fat versions of your favorites. Many food manufacturers are constantly striving to provide consumers with low-fat versions of popular snack foods. This is a great boon for us that are striving to shed those extra pounds. Beware, however, that when you reach for that reduced-fat Twinkie, you are not exactly eating a snack food. Even low or reduced-fat snacks should be consumed in moderation. Even with a reduced amount of calories, many times these snack foods are still quite high in fat and calorie content.

Now that you have got a few ideas about how to keep eating your favorite snack foods while not feeling like you have cheated, here are some excellent snack choices for the dieter. One of the unheralded aspects of dieting is that you get the opportunity to try new foods and snacks. Here are some popular snack foods that satisfy your snacking urges without compromising your diet.

1. Go for high fiber snacks. Foods that are high in fiber fill you up faster and help you burn calories longer. Good high fiber snacks include bran muffins, whole grain cereals, pretzels, and certain foods, especially apples. Make sure to check food labels. If it has less than 3 grams of fiber, it is not high in fiber.

2. Fill up with calcium-rich snacks. Yogurt and string cheese are good calcium-rich choices that are part of healthy diet.

3. Nuts. Peanuts, walnuts, and almonds are delicious and filling. Although technically high in fat, nuts are very heart healthy and low in bad saturated fats. Also, they are quite filing. Simply a handful of almonds can make a delicious, healthy, and filling snack.

4. Dried fruits and mixed veggies. These are great snacking choices if you are watching your weight. Be prepared and keep these on hand for when a snack attack comes on. Keep containers of pre-cut and washed mixed veggies in your refrigerator. A simple low-fat ranch dressing makes an excellent dipping sauce for your veggies. Carry dried fruit in your bag in case you get hungry while on the run.

5. Combine ingredients for extra energy. Try apple nutter for snack that is filling and which provides you with sustained energy. Simply smear a tablespoon on an apple, and you have got a healthy and delicious treat. Try small cubes of low-skim mozzarella with your veggies for an extra delicious treat. Combining different snacks is an excellent way to make delicious and energy sustaining treats.