One of the best things you can do for yourself is to eat either high-fiber cereal or an apple before you work out. In a study at Longborough University in England, exercisers who had a meal that contained low-glycemic carbs (from certain fruits as well as from whole grains) three hours before a run were able to keep at it eight minutes longer than those who fueled up with high-glycemic carbs (found in white-flour breads). The study also showed that by doing this you will burn an extra 100 calories, which is due to being able to go longer and harder when you are working out.
Another interesting thing you may want to consider is put a few ice cubes into your water bottle. Researchers from England's University of Birmingham found that cyclists who sipped an icy 40 degree F drink were able to work out seven minutes longer than those who hydrated with a beverage at room temperature. "When your body gets too warm, your brain tells you to stop," says lead author Toby Mundel, Ph.D. "Cold drinks may slow this process." These researchers also found that you are likely to burn an extra 100 calories by doing this.
Here we go again folks...I can not stress enough the importance of eating breakfast. And not just eating a bar or a shake for breakfast but eating a well-balanced breakfast (so that means eating more). Did you know that adults who eat breakfast daily are up to 50% less likely to be obese compared to those who decide not to eat breakfast. When you load up with a balanced breakfast, you will have energy to get through your day, your body will not have to play catch up for the remainder of the day, you will keep your metabolism in check, and your body will be able to perform and give you 100% in all your activities.
Another important point I must make is that there is good evidence that an increased intake of vegetables may help you lose weight. To hit your veggie goal (five servings per day), you must start at breakfast. Last but not least, limit your intake of added sugar to 10 grams at breakfast to cut calories. Understand that naturally occurring sugar like lactose in yogurt, does not count. Stay away from high fructose, corn syrup, fructose or dextrose.