I am posting this anonymous message to help everyone out with a similar problem.
Message from ANONYMOUS:
hey. I need some advice from you on how to lose weight.
I'm 16. I weigh i think like 220 or so but i'm positive it's more :/
I'm 5'9, i know you need to more stuff but i forget what it is atm
Well i just started my junior year in high school and I just realized how unhappy i am with my body.
like i just need some tips on what to do to shave off some lbs and how to control my urge to eat and shit.
get back to me and i can give you for info.
thanks.
ANSWER:
Hey there -
given your age....there are three options.
1. Do everything your currently doing now, but add about 2 hours of intense exercise a day.
2. Change your diet all together....including limiting carbohydrates, increasing protein intake, eliminating sugars and simple carbs....no fast food, eating every 2-3 hours, ice water and diet soda or juice ONLY, etc.
3. DO BOTH. If you get at least 1 solid hour of good vigorous exercise each day as well as modify your diet you will see a lot of loss as well.
The best idea is the following.
-get at least 1 hour of intense exercise 5 days a week (minimum)
-eat 1g of complex carbs per pound of bodyweight a day (whole grains/fruits/veggies)
-eat 1.5g protein per pound of bodyweight a day (lean meats like chicken/turkey/tuna/fish/eggs, etc)
-eat at least 60g good fats like fish, avocados, olive oil, nuts, peanut butter, etc. each day
-no fast foods, no frozen foods, no processed foods
-no soda, only drink ice water/diet soda/100% natural juice - but stick to 90% water.
-eat every 2-3 hours without fail (small meals)
-DO NOT EAT ANY CARBS 3-4 hours before bed
-do not eat sugar except from fruit!
thats it! thats all you need to get into great shape at your age and in your current circumstances.