I'm been working out steady since i was a teen and came across a lot of good ideas about nutrition and working out. On days you workout it's best to not eat for min. two hours prior to workout or simply workout first thing in the morning on an empty stomach. During a workout your will crave energy, calories, to provide the body the fuel it needs--but without any food/drinks to feed off, your body will turn to your bodyfat for the calories, thus burning some serious fat.
After your workout your muscles are screaming for nutrients so immediately after your workout drink a high grade isolate protein shake with, if desired, real fruits and mixed with water - or, i don't drink milk, but rather almond milk. With this you never have to feel feel guilty and hungry.