I try to focus first on things that I am already doing right, or that are easiest for me to change. After that, it's about developing a lifestyle or balance that works for you consistantly.

For example, on weekdays I have something basic for breakfast (protein shake, yogurt, or cereal) and a frozen meal for lunch with fruit cup and piece of chocolate. Between the two meals, I can count on staying around 600 calories, which is a great base for me.

I try to work out most days during my lunch break. Not only does this give me a nice calorie burn and reduces my appetite, but it greatly improves my ability to focus and power through the afternoon.

I used to hyper snack after work, so I try to have 1-2 small healthy snacks in the afternoon, which prevent me from getting so hungry that I go nuts after work.

I typically do additional excercize in the evening like walking my dog. This leaves me with around 800- 1,000 calories for dinner, which is perfect for a nice dinner, sometimes with dessert or a big glass of milk.

The weekends don't have the same structure, which makes it more difficult. I typically cut down to two bigger meals per day and stay on my feet for at least 6-10 hours.