1. Eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger.
2. Don’t skip breakfast.
3. Eat more breakfast than you think you should. Reduce some of your dinner calories for more calories at breakfast.
4. Don’t allow yourself to get hungry. Eat at least every four hours.
5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
6. Shoot for a gradual loss of body fat. You’re more likely to put the weight back on if you drop weight too quickly.
7. Minimize (Or drop) the amount of sodas, juices, store-bought
smoothies, sports drinks, coffee drinks, and alcohol you consume.
8. Enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat.
9. Resist fast food!.
10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up. Consume them only as needed.