You must consume enough calories so that your stomach won’t grumble and you feel full
You must have some vegetables, some fruit, some carbs and some protein most everyday
You should have dessert most days but only if you feel like it
If you exercise (only for 45 minutes at a time) you must eat more food than you normally do
You can’t feel guilty for eating. Period.
And above all, STOP THINKING SO MUCH. There are so many better things to think about.