actually BF is the most impt meal. just skip dinner or no food after 8pm.
break down the meals into 5-6 mini meals to increase metabolism rate.
also, instead of jogging for hrs, do short sprints for 1/2 he (resting 1-2mins in btw).
also, if u r on a strict diet, rmb to feast once in a while, preferably once a week, to "cheat" your body, that it is not losing the extra "nutrients".