find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.dont try to lose more than 1-2lbs a week - its not healthy to lose more.eat 5-6 small meals a day (eat every 2-3 hours)5-8 servings of fruit and veggies a day8 glasses of waterhave complex carbs for breakfast - they give you energyhave lean meat (protein) for dinner - repairs musclecardio exercise 4-6 times a week for 30-50min, light weight trainingdont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.
Best way is to do a type of exercise you enjoy, even walking for long distances does wonders or cycling, don t be afraid to join a gym either. The only way to lose weight is to exercise and cut down on your fat intake, I would recommend an eating plan that i am following right now which is:breakfast of oats and banana (High in carbohydrates) lunch pitta bread/bagel with low fat mayo, protein (meat,eggs or fish no high fat cheese) low fat yoghurt and malt loaf or you can have baked potato with cottage cheese and tuna e.t.c (2nd meal high in Carbs)BUT dinner should have no carbs!!! so stir fry veg with chicken or fish with vegetables or beef stews.... but no pasta, rice, potatoes or anything like that after 5....if you do this you will most def see the weight drop off. Also if u get hungry during the day, snack on fruit, bananas are a great way to fill that hole and drink plenty of water, also the odd glass of fruit juice helps. no soda!
running or jogging will help a lot. go run in your neighborhood or school or park. something that you ll sweat a lot. and remember to not eat too much especially at your age!
