Downsize your plate
Use smaller plates. Reserve half of the plate to protein, the other half for multi-colored greens/red/yellow/orange vegetables. Even if you nearly fill the plate you are still eating less than you might averagely eat.
Lift first, Run second
Walking on the treadmill for 5-10 minutes before you workout does little to warm you up unless your workout will involve mostly running. Put your cardio secondary to a combined anaerobic/aerobic session and its effect with be greater.
Change up your cardio selections.
Some folks love their treadmill/rower/bike/elliptical. I mean REALLLLY love it to the point that they have eyes for no other piece of cardio equipment. Guess what? After awhile the equipment and you get to know each other pretty well, your biomechanics improve and you expend less energy.
Fiber…not just for old people.
Fiber keeps you feeling fuller longer (like protein) and provides extended energy. It also helps you poop regularly.
Don’t skip meals.
Going for long periods of time without food puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy— and conserves fat. Bodybuilders and athletes looking to maintain muscle gains and halt catabolism often wake up and consume a fast acting protein shake upon rising, with some bodybuilders consuming slow release protein shakes before bed and in the middle of the night as well.
Vertical Cardio (Running, Stair Masters et al)
You burn more calories standing than sitting.
Skip the tater’s
Save for sweet potatoes, potatoes in any form raise blood insulin levels and trigger your body to start storing fat.
Lift Big..then eat big...Digestion is perhaps the hardest workout your body will go through. Research has found that it takes 73% more calories to process that food after resistance training weight-training compared to meal following sedentary positions.