Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping.
Avoid eating/drinking any caffeine past 4:30 in the afternoon. This will make it so by the time you go to bed you are tired enough to go to sleep.
Sleep at least 7-8 hours a night. This will boost your metabolism.
Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food.
Never starve yourself. It shuts down your metabolism which is a major process to help you lose weight. It also makes you feel woozy, tired, and makes you hungrier and your weight-loss plan unsustainable.
Avoid sodas or juices that contain a lot of sugar. Instead try 100% fruit juice, tea, or water.
Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calories plants but just don't think you can eat them as much as you want.
Aim to eat 'good carbs' (which have a low glycemic index) such as brown rice, oatmeal, wholewheat or 12-grain bread and wholewheat pasta, carb-balance (high fiber) tortillas. (Avoid white foods: white bread, potatoes, sugary foods, flour tortillas, white pasta, and fried foods.) Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
Don’t forget about exercising! When trying to lose weight, some people can get so wrapped up in cutting calories and portion sizes that they forget about the importance of exercise. If it's hard to maintain or start an exercise routine, use each Monday as the day to recommit to eating right and exercising. Take part in a Monday Mile, enroll in a fitness class, or make a schedule to exercise for the week. Healthy Monday is a national non-profit, public health campaign that encourages people to use Monday as the day for all things healthy.
Consider using "high intensity interval training" such as sprinting "all out" for reaching 85% to 90% of your maximum, safe heart rate, about 10 to 20 seconds (a track sprinter can run 100 meters in approx. 10 seconds). Rest a minute or 90 seconds -- and then do another dash. Repeating several times.
Maintain a steady intake of protein, aiming for a minimum of 'your body weight in pounds' (in grams) of protein. If you would like to build a bit of muscle, double that, and begin some weight training. This will supercharge your metabolism and greatly increase your body's fat-burning ability.
Ride on a cardio exercise bike (do aerobics) for at least 20-30 minutes for each session. This is because the body takes time to deplete its glycogen stores and switch to a fat burning environment. Exercising for less than 20-30 minutes doesn't help much on burning fat.
Try to do cardio exercises immediately after waking up, as you have had no food in your system all night, and therefore the first place your body will get energy from is the fat stores (not the muscles because you are using them).Bear in mind that after the bike, wait about 20 minutes and then eat a solid breakfast so your body knows you are not starving (that would be detrimental to the cause).
Wake up at a normal hour like 7:00, or 8:00 or 9:00, if you are pushing it. Go to bed before midnight: your body needs at least 8 hours of sleep to function the right way.
Eat breakfast each morning. Eating something in the morning gets your metabolism going and helps prevent your binge eating later in the day.
Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.