Hi! I’m 16 and I’m looking to lose fat. The problem is, I’m not sure how. I’m getting pretty desperate honestly. It feels like any amount of running I do, the fat just wont go away. Over the past year I’ve really put on a substantial amount of weight. Last year, I ran a season of cross country and lost some weight but then as soon as the season ended I gained all of it back and then some. Then I ran track, but that had absolutely no effect. After that, I put on some more weight. So over the summer and into the fall I did a good amount of running (or at least what felt like it)

I would run 20-25 race pace runs on Monday and Wednesdays, with ab exercises. Tuesday and Thursday would be intervals workouts on the track. Weekends would be a 20-30 minute relaxed run and Sunday would be one long run (45-60 min).

That would be a typical week. I probably lost 2 pounds doing this for 4-5 months. This has ended a month ago and now its pre-season track, which includes lighter workouts.

The main problem that was stopping weight loss would probably have been diet. During the season, in the beginning i probably consumed 2500 calories, which would mean I was just eating my runs. During the end i was probalby eating 2000. This is probably still way too much.

Now I’m doing pre-season track workouts, which are alot alot lighter. So how many calories I should be consuming per day and how should I distribute these meals? Also, I feel wiht lighter workouts, I can consider adding to my current exercises which are just 20min~ runs with core exercises(these hurt alot!) and really light intervals, more aimed at speed i assume.But no matter what I do, it seems my fat percentage if way over what it should be. Further, losing this weight would help me run faster/longer. This is just so important to me.

So my questions are……

1)How should I be exercising? What exercises should I be doing?
2)What should I be eating?How many calories should I be eating?
3) Given my current workout, HOW DO I BURN FAT?

Couting calories will drive you up a wall. Weight loss is a funny thing. For example you’re 194 pounds, about every week if you diet and walk more you can loose 1-2 pounds a week. But when you get skinnier you won’t loose as much weight, ex. 120 pounds. If you’re 120 pounds you’ll probably loose about 0.5-1 pound a week. Try not to excersize because it increases your appetite and you might feel justified in eating a muffin or something after you jog for 30 min. Try walking more and have a pedometer on you. Like instead of taking the elevator use the stairs, park farther from the supermarket, walk with your family, etc.
My goal in life is to become a nutritionist and I’ve lost 26 pounds since I started dieting 2 years ago. The important thing to do is keep your metabolism and blood sugars up by eating something every 2-3 hours. For breakfast I eat a turkey D-light with some fruit if I’m feeling hungry that morning. In between breakfast and lunch I have half of a Luna bar. Luna bars have some carbs and sugars but they’re really good because they have protein and fiber in them which keeps you full. For lunch I have a chicken tenderloin with a portion of fruit and vegetables. On the bus home I finish the other half of the Luna bar and when I get to my house I have a Dannon Light and Fit yogurt or a serving of fruit. For dinner I usually have whatever my family is having but I cut back on the carbs and get a good serving of vegetables. If you have any questions at all about nutrition or excersize feel free to email me (you an always make one up so that I don’t know you’re real email) at joe.mamasmama@yahoo.com. And yes that’s my real email.
I really hope this helps :))

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