There are times when an athlete needs to lose a few pounds in the name of improving performance. Whether you need to lose a few or many the following tips from Nancy Clark are sure to help.

1. Write down what and when you eat or drink in a day and why. Keep accurate records or every morsel and drop for three days. Also record why you eat. Are you stressed, hungry or bored? Include the time and amount you exercise as well. Remember food is fuel and should not be abused like a drug. Beware if you eat more when you are bored, angry or depressed.

2. Become aware of meal timing. It is better to eat more food earlier in the day and less later at night. Begin you diet at night.

3. Learn you calorie budget. Know how many calories you can eat and still lose weight.

Beware of under eating, feeling hungry and blowing your diet.

4. Subtract 20 percent of you total calories needs. Theoretically if you eat 500 fewer calories per day than you normally do, you should lose one pound per week, because one pound of fat is the equivalent of about 3,500 calories.

5. Divide your calorie budget into three parts of the day. Don’t eat everything at one sitting.

6. Read food labels. Know the calorie content of the foods you normally eat.

7. Eat Slowly. The brain needs about 20 minutes to receive the signal that you are full.

8. Eat your favorite foods regularly. Denying permission will make you likely to binge.

9. Keep away from food sources that tempt you.

10. Post a list of 10 pleasurable activities that require no food.

11. Each week plan a day off from dieting. You don’t have to lose weight every day. This also serves as a reward for you work during the previous 6 days.

12. Exercise Consistently. Keep your workouts steady avoid over exercising.