Do a quick search, but in short:
Eat smaller more balanced meals/snacks 5-6 times a day. It will help increase your metabolism and discourage your body's propensity to store extra carbs/foods as fat.
Eat your carbs earlier in the day. I eat little in the way of carbs after 4pm. Maybe a little brown rice etc with dinner but I always try to minimoze them. Personally for me it's worked better to get my carbs at breakfast (granola on yogurt or oatmeal with fresh fruit) than filling up before you go to bed...
I also try not to combine high glycemic foods with carbed meals. i.e. don't drink apple juice or grape juice with meals - they spike your insulin level causing you to absorb & store more of what you eat. They only time I allow that is after workouts. It's an advantage for your post workout drink though!
Eat balanced foods and use a good protein shake if you're pressed for time.
Salmon, chicken, pork, Ahi/tuna
Edemame, Broccoli, Beans, Sweet potatoe, Acorn Squash, Tomatoes, Zuchini
Apples, Grapefruit, Oranges
Granola, Yogurt, Oatmeal
I also do other dumb stuff like always use real butter. Why? well the other stuff if a fake chemical - your body has no idea how to process it.
I also keep diet soda to a minimum - although that's hard. I used to be addicted!
Do your cardio in the AM if you can on an empty stomach. If you can work out then too great - then you have all day to feed your body & recover.
Everyonje's different. What works for me might not work for you. Listen to your body & experiment.