People are always asking what I do to lose weight and what I eat.I simply follow Weight Watchers and incorporate "Eat Clean concept"By Tosca Reno. I also posted a link you all can use to figure out how many calories you need to eat and how many exercise calories you need to burn to have a 1% loss a week.All you need to do is input your info and it explains on what you need to do.....
I highly recommend to purchase a heart rate monitor so you can see how many calories you burn.I track my food by the WW point concept but there is many websites that you can use to track your food and calories.To be succesful you need to do the work and track,track,track.I know it's time consuming and a PAIN IN THE A$$ but if you want to be succesful that is what it is going to take.There is NO magic pill or a magic diet that will "CURE " you from the fat disease(sorry to be so harsh).I have come to the conclusion that there is no magic,simply hard work sweat and tears.
To give you a overlook on what I eat on a daily basis:
B:1/3 cup (dry oats)
1teaspoon of flaxseed and brown sugar,
1/3 berries (frozen or fresh) and one hardboiled egg
S: Banana +1tsp raw unsalted sunflower seeds
L:1/4 cup of egg white for omelette
with 1tbsp FF salsa
3 oz of light cheese
and lots of veggies
S: mixed berries and 1 Vitatop with FF Whip cream
D: Salmon or any fish,lean red meat,chicken, turkey,WW Pasta
with veggies (love Asparagus)
and 1/3 cup of Couscous or brown rice
1 cup of almond milk or Soo Good Soy milk or skim milk
S: Airpopped Popcorn,veggies,fruits(not to many),FF sugar free jello,fruit bottom cottage cheese or FF yogurt.
I usually precook all my hardboiled eggs and keep then in a container in the fridge for a quick snack.I also sometimes drink a protein shake after my workouts.When buying protein watch the label for calories/fat/sodium
I also take a multi vitam daily and take Omega 3 pills(cardio support) 3 x day
For when I work I usually bring left overs from the night before or I buy any of the 6g fat or less Sub or I eat the low calorie soups form Timmie's with BBQ snack wraps(no cheese)
As for my workout routine I workout 6 times a week for atleast 1.5-2 hours daily.Twice a week I meet with my trainer where we do a combo weights and cardio and I run 5 times a week and Saturday's are my crosstraining days where I do anything I want NO running.I follow the Hal Higdon half marathon novice training plan. (Free on line)
SO AGAIN NO MAGIC BEHIND MY WEIGHT LOSS JUST DETERMINATION AND BLOOD,SWEAT AND TEARS.

SHUT UP AND SWEAT CONCEPT WORKS REALLY WELL.