Don't go more than 3 to 4 hours without food.Eat several times a day to keep the hunger away. Fill up with small meals that have protein and fiber, and don't just rely on carbs.
Exercise for health, not to eat more. It's not a good idea to eat all you want after a hard workout, even if the exercise makes you hungry. Instead, exercise moderately most days of the week. To combat hunger, eat a small snack that has protein either before or right after your workout. Make sure to include a bottle of water for hydration and to feel full.
Don't give up your favorite foods. If you allow yourself some occasional favorites, you're less likely to feel deprived. Just do it in moderation, and watch your portion size.
Get enough sleep each night. Get enough quality sleep every night to battle the urge to overeat during the day. Not sleeping enough can reduce your body’s ability to burn calories. And best of all, when you're sleeping, you're not eating. Try to aim for 8 hours every night.
Portion control is important for weight loss. Keep yourself honest by using measuring cups or a food scale. Reducing portion sizes gradually will help you to lose weight over time. Eat from smaller plates to help you feel you're getting enough food. When dining out, ask your partner to share a large meal or get a to-go box and put away a portion for tomorrow.
Have realistic expectations. Don't try to lose 10 pounds a week. It's not realistic and will only lead to disappointment and failure, which may cause you to eat more. Instead, aim to lose 1-2 pounds per week, which is a safe rate to ensure you're losing fat, not muscle or water weight. And combine exercise with portion control to achieve the best results overall for losing weight.