Eat more frequent meals throughout the day rather than the 3 big meals. Eat 5-6 smaller meals spaced 2-3 hours. Eating small meals throughout the day increases the metabolism which leads to a faster weight loss.

 Eat a portion of carbohydrates and protein with each meal. Include as much as green fibrous vegetable in your diet especially late in the day. If you find it difficult to prepare 5-6 meals you can substitute 3 meals with protein shakes and meal replacement powders.

 Avoid eating junk foods as they are high in fats and calories. Eat clean through out the day. But if you have craving for a specific food item, take a cheat meal a week. Remember only a cheat meal and not a day of cheat meals. You have to also make the portion of the meal smaller.

 Do high intensity cardio 3-5 times a week for about 20-30 minutes. When starting out do 20 minutes high intensity cardio 3 times a week. Gradually increase it to 30 minutes or even 45 minutes for 5-7 times per week. If you have no time to do cardio in the morning you can also do it evening, as studies have shown that evening cardio works well as it increases the resting metabolism and you will burn more fat and lose weight even at rest.