Well, I'm not guru when it comes to things like this, but I'll tell you what works for me.

1. I split up my meals to around 6 a day, so that I'm constantly burning up the calories. I really don't eat big meals, but try to stick to an average of around 300 calories per meal. I especially avoid eating fatty foods later in the evening and include a lot of whole grain snacks and fruits during the day.

2. In addition, I've read that more muscle mass burns up more calories. So, usually I average about 8-15 miles a day on the bike. Every other day, I rotate between doing upper body weight work and doing wind sprints (those really shoot up my metabolism).