Anyone who is on the fitness path knows that she needs to stick to the proper diet on a nearly daily basis—and that’s no easy feat. Following the right eating guidelines that can help you lose the weight without sacrificing energy and performance can be a game-changer. As you may know, you are what you eat. Even if you push yourself hard in the gym, failure to address your nutrition needs can spell disaster on your fitness and over-all health.

Here are a few diet practical tips to help you cut calories from your diet.

Eat your breakfast – We don’t want to sound like a broken record, but breakfast is king. A study conducted at the Purdue University showed that eating more protein for breakfast can help you feel satisfied longer, so it may help you ward off overeating for the rest of the day. Furthermore, you can cut out nearly 1000 calories a day by just eating two eggs and a slice of whole wheat toast every morning for a period of 8 weeks. Skipping breakfast is no small-deal, as research shows that keeping your breakfast a regular thing reduces the risk of obesity by 78 percent.