I have lost 14 lbs. by just eating better foods. I eat alot of salads to get my vegetables with grilled chicken in it for the protein. I will still eat an occassional steak on the weekend or grilled fish. Keep away from sugars if you can and if you are big on carbs from your day to day training reduce them. If you race or compete you are aware of the carbing up prior. But everyday just steer away. Drink lots of water and if you're a soft drink drinker kill those right now.