Diet advice please

If you're serious about it then set serious. realistic goals. Decrease your calorie intake by 400-500 per day and trai hard. Your energy levels will drop slightly but make sure you get the most out of what you do eat (vitamins and fibre from fruit and veg, proteins from eggs, fish, milk etc). Eat balanced meals throughout the day which provide you with proteins, carbs and some fats (fats stay in your stomach longest so will stop you feeling hungry). Drink lots of water to keep you fresh and hydrated (being dehydrated will really emphasise any fall of energy levels).

One of my favourite 'weight loss' meals is a bowl of raw or lightly cooked vegetables with lean chicken breast or tuna. Provides a good source of fibre and lean protein.

One tip I can give you is not to cut out carbs and only eat protein because if you're serious about training then you will NEED energy.

 

Well I have an 8 pack that girls go gaga over and I like to eat Maccas every 3rd day or so. I know what I'm talking about, eat McDonalds. Me and Tyson Gay, it's just science.

 

They are sorts of fat and yes you need them. Getting that fat is as important as getting enough protein.
If you don't care about performance then limit your carb intake and go for long low intensity runs and the fat will come off. Carbs spare protein though so if you don't want to lose muscle you're going to need carbs and it'll take longer to lose the weight. Balance and persistance are the keys to healthy weight loss, if you want to do anything quickly you're going to have to sacrifice something.