Hi!
Difficult to give 1 answer, you're asking a lot. But, assuming you are not much overweight and healthy, like me, you could try:
1. Never skip breakfast
2. Eat about 6-7 small healthy meals and snacks a day, upping a total of about 1800 KC
3. Drink a lot of water! (Coffee and Tea DO NOT COUNT, as the caffeine in them dehydrates you)
4. Check out some sites like
www.foodfit.com or
www.cookinglight.com that feature tips and (easy) recipes on healthy eating and living
5. DO eat (olive) oil (2 teaspoons) on every salad you eat, your body needs it.
6. For me, if I overtrain (1 1/2 to 2 hours/day) and am tired into the bargain, I DO NOT lose weight whatever I do. Try to sleep enough and train moderately (up to 1 1/2 hours, 4-max 5 times/week). You need the rest.
Hope this helps, Vassiliki (Athens, Greece)