- prepare your own food (only way to know what is really going into it)
- cut out white flour (make sure it is 100% whole wheat)
Not a ripped bod here, but I can say... Read labels make sure you know what you're getting. Not all "whole wheat" are really what you think you're getting. Look at the labels, sometimes "whole wheat" can have more fat than a similar brand/product of "100% whole grain."
Then there is some truth about "make sure you can read everything on the ingredients label" idea. And also understanding that the order is important too (ie: 'whole grain' should ideally be listed in the number one position for bread)
In school and working, I find that taking an hour or so, and cooking 3 meals all in a row, to have for days during the week when i know i could get lazy and go get some prepared meal or getting junk makes my life far easier... Just take an hour on a day you have off and prepare it... It may not be the freshest, but you know what you're eating, and it removes the ease and temptation of getting a prepared meal, or the dreaded fast food!