1) Start to read the back of everything you eat and drink. Begin familiarizing yourself by measuring the nutritional value of what's going into your body. Too many carbs in this drink? Is the sodium level too high in this frozen food I'm about to microwave? You should know what is going into your body!
2) Buy a digital food scale. Measuring food is where the people who look extremely fit are separated from the rest. Eyeballing a piece of chicken and guessing it's 4 ounces is very different than measuring 4 ounces of chicken. Go online, check Amazon.com and spend anywhere from $30-$40 on a digital food scale, it will be one of the best investments you'll ever make!
3) Begin HIIT sessions. All HIIT stands for is High Intensity Interval Training, and the idea is training in which low to moderate intensity intervals are alternated with high intensity intervals.
HIIT can be applied to running or to resistance exercises such as bench pressing or deadlifting. Because the intensity is higher, you are able to increase both your aerobic and anaerobic endurance while burning more fat than at moderate intensity levels. Several studies have shown that HIIT speeds up your metabolism, which will ultimately help you burn more calories throughout the day.
4) Be specific with your targeted goal. It's no longer good enough to say "I want to drop weight" or "I want to get lean". We live in a world of algorithms and metrics, and the same should be applied to your goals. If you're 216 pounds and 23% bodyfat and want to get to 190 pounds and 13% bodyfat, those numbers should be calculated by how many weeks your giving yourself, (ex: losing 26 pounds in 13 weeks would calculate at losing 2 pounds a week, which is both safe and reasonable).
5) Finally, enjoy the challenge. What I mean is, you notice how anything you don't like to do becomes tedious and boring? If you don't like the challenge of reading nutritional contents, measuring food portions and sweating a little more- this will become tedious work. Instead, enjoy the challenge! Good luck, and if you need further help you can find me at @ElliotTheTrainr on Twitter and Instagram!
NPC Physique Athlete, Personal Trainer