The key facts are:
1.- Eat 5-6 times a day in reduced quantity
2.- Drink plenty of water
3.- Anaerobic training is important (i.e. strenght training) because it helps to build muscle tissue, and the more muscle you have, the higher your basal metabolism will be, and the more calories you will burn, even while sitting in front of the computer.
4.- Aerobic training (i.e. running, cycling, swimming) is important too, it helps burning fat faster, but don't do only aerobic training because you will burn both fat and muscle, and then, with less muscle you will burn calories slower. At leats 30 minuts of aerobic training per session.
5.- Protein is important to fuel the muscles (meat, egg whites, tuna...)
6.- Avoid fat, specially animal fat
7.- Avoid processed hydrocarbs (pastries, cakes), candies, chocolates
8.- Eat lots of fruits and vegetables.
