1.Carefully examine your diet and exercise routine. Are there things that should be omitted from your diet? Do you need to exercise more often?
2. Be realistic. Calculate BMI to find your healthy weight. Aim to have an ideal "average" weight. Allow for seven pounds of fluctuation.
3. Exercise on a regular basis. It doesn't matter where and when you exercise, as long as you keep moving. Get warmed up. Stretch before and after exercising to prevent injury and increase endurance. Consider using High Intensity Interval Training.
4. Sleep at least 7-8 hours a night. This will boost your metabolism.
5. Choose fruits & vegetables instead of chocolate, brownies, potato chips or any junk food.
6. Avoid starving 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.
7. Avoid sodas or juices that contain a lot of sugar. Instead try 100% fruit juice, tea, or water.
8. Try to do cardiovascular exercise 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 eat a solid breakfast so your body knows you are not starving.
9. Eat breakfast each morning.