1. All meals should contain fiber and water in some form or another. These substances cause you to feel full without eating a lot of calories. Foods such as tomatoes, celery, carrots, lettuce, asparagus, spinach, apples, etc. are high in water and fiber.
2. To reduce hunger and add flavor to foods add a little bit (a little bit) of fat to your meals. Good fat sources are olives, vegetable oils, and natural nut butter, nuts. A serving of 1/2 tablespoon of olive oil or a 1/4 handful of nuts is more than enough.
3. Protein helps the body recover and build. People who train intensely require more than your average couch potato. The ADA recommends no more than 1.7 per kg of body weight each day; generally these suggestions are for the typical person. If you want to be outstanding a good rule of thumb is to consume 1 gram of protein per pound of body weight.
4. Don't weight yourself every day you will go insane. Pick one day a week preferably a day that you eat the least and weight yourself. Weigh yourself in the morning on an empty stomach this will provide you with your true weight. After that put the scale away for a week.
5. The best way to determine if your body is moving in the right direction is to purchase a pair of jeans that barely fit. Once every 2 weeks (no more) put them on, if they are getting loser you're moving in the right direction, if they are getting tighter cut calories and burn more calories through exercise. If they fit the same cut back on calories slightly and perform slightly more exercise.
6. The scale is not that accurate in determing fat loss. For example if a person was to gain 10lbs of muscle and loss 10lbs of fat that persons body will be leaner, tighter, stronger, fitter, healthier, and more attractive to the average person. Use other methods such as how your clothing fits, how you look in the mirror and how feed back from good friends to determine if you are getting leaner.
7. In order to increase metabolism it is necessary to get sufficient rest over a period of time. This means for most of the days of the week try to get 8 or more hours of sleep.
8. Drink plenty of water. The body relies on water to keep itself running at peak levels. If water intake is too low the body has to work harder to perform tasks. Tasks such as exercise capacity, waste removal, fat loss are negatively impacted by being dehydrated. Aim for 1 gallon or more of clean water each day peak fat loss.

For more effective strategies on building a lean tight body get my book The Ultimate Abs Bulletin and my book 12 Weeks to Beach Body Abs. (click here for more info)