don't stick to one cardio routine for a long period of time. like after two weeks try jogging. your body gets used to a workout if you keep doing it and it's not as efficient.
intake<outake.
if you cheat on your diet, do an extra 30 minutes of cardio.
a coworker also told me not to eat carbs after 5. something with your glycemic index. basically you eat carbs, your blood sugar goes up, your body releases insulin, stores that stuff as fat, unless you use that consumed energy. if you stop eating carbs at 5, then you atleast have time to use some of that consumed energy. that was my understanding of his explanation. just in general, try and avoid white carbs (white bread, potatoes, white rice) and switch to whole grains.
you can eat food you crave, but just do it in moderation. when i was dieting, i always set one day of the week where i would have one meal to indulge, to keep my sanity from all this health crap i was eating.
reduce your alcohol intake. alcohol has a serious amount of calories.
carbs - 4Cal/g
protein - 4Cal/g
fat - 9Cal/g
alcohol - 7Cal/gram
alcohol almost has as much calories per gram as fat! and this is empty calories, no nutrition, nothing. it sucks, i love alcohol myself, but keep it to a minimum.
fiber is good. helps slow digestion, which is good when you eat foods with a high glycemic index. it also helps you feel fuller and it cleans out the poop shoot.
good luck!