Read the hunger signals. To stay lean year-round, learn to eat when hungry and pass when full. This also means that you don’t feel pangs of guilt for chowing down on seconds because you know when you need it. Athletes who constantly restrain themselves suffer more guilt and are more likely to have blowouts.
Sit down for meals. As a busy athlete juggling three sports, it’s easy to eat on the go all the time. Sit down to eat meals and switch off distractions to fully enjoy your food and be aware of exactly what (and how much) you’re putting in your body.
Don’t overestimate calories burned. Many athletes overeat after a big workout because they think they can make up for a huge calorie expenditure. Try to only modestly increase intake to more accurately match training demands.
Get organized. Shop and stock your cupboards, fridge and emergency stash locations so you’ll have less impulse eating and reliance on fast food or sugary hits. Have a plan for meals and snacks throughout the day.
Eat (healthy) fats. Fat is satiating and essential for optimal health, functioning and energy. This means you should eat fatty foods such as salmon, nuts, olive oil and coconut oil.
Focus on you. What your body needs is not what your colleague, training partner or spouse needs. Don’t stack your plate next to theirs.
Get adequate sleep. Calorie consumption increases when you are tired. Getting a full night’s sleep will keep you on track.
Don’t skip meals to lose weight. Getting overly hungry will just raise cortisol (stress hormone) levels and make weight loss harder. Plus you are more likely to eventually break down and binge. Slow and steady is the rule for lasting weight loss.
Get enough protein. Protein helps curb appetite and maintain muscle mass even when weight loss occurs.
Extracted from Triathlete.com