Eat six meals a day: this helps you accelerate metabolism and maintain steady energy levels throughout the day.

Combine carbs and proteins at every meal: protein is essential for building healthy muscle, controlling appetite and stabilizing insulin levels, which leads to steady energy throughout the day.

Choose appropriate portion sizes: use common sense - use the palm of your hand or your clenched fist for gauging the portion sizes of solid food. One cup for all lquids.
Plan meals ahead of time: this way you can fix your meals in advance and freeze them. Shop at least once a week so you have everything you need.

Get containers to store your food: having nutritious meals within reach during a hectic day can keep you on track.

Drink 10 glasses of water every day: you want to stay hydrated when following a comprehensive training, nutrition, and supplementation program.

Don’t eat right before or right after you train: if you can, work out first thing in the morning on an empty stomach for maximum fat burning. Also, waiting an hour to eat after a workout may be an effective strategy for increasing the residual fat-burning effects of exercise over time.

Use high-quality supplements: supplements can help make up for any nutritional deficiencies and enhance performance.

Find your “emotional reason” for staying on track: find your core reason for losing weight and use it to stay committed to your nutrition program.

Strive for consistency, not perfection: you may sway from your diet from time to time, don’t be hard on your self, recommit to your goal, and get back on track with your next meal.