Dexter77

If you want to lose weight and get into shape, you will need to make some changes in your diet. First of all, you will need to have 6-8 meals a day instead of 3. Smaller portions than before, of course. Each meal give a boost to your metabolism, and you will less likely to feel hungry when eating more frequently. Another change in your diet should be what you eat. It's good eating whole grain bread, and you can eat also brown rice, potato (but not french fries), oatmeal, and vegetables. You should eat much more protein and prefer leaner sources such as chicken/turkey breast, lean beef, egg white, fish and seafood, and low-fat cottage cheese. Also more healthy fats coming from fish or flaxseed, olive would be great. After exercising have a whey protein shake with dextrose tablets or fruits, which are the best post-workout foods.
If you train hard in the gym, you should consume at least 1 gram of protein per pound of bodyweight.