help ?

[xo__sarah]

kso , im a 15 year old girl . andd lately i have become really worried about weight. Im about 5'7 and i weight something like 150 pounds. I play soccer 3 times a weeek, and usually add in a day at the gym. I've tried diets for the longest time but i always end up bingeing, in the end. I want to loose most of the weight on stomach, and just tone up arms. But i dont know what im supposed to do,because i already play soccer 3-4 times a week. I dont know if i should just reduce the ammount of food i intake, or try and do that and more exercise

[Boss Man]

Okay, firstly I want to say a huge congrats on you playing the sport, and going to the gym, when many people your age wouldn't be bothered. You should be very proud of yourself .

These are the sort of things you could do, to change up the diet, which is where I think the bulk of your results would come from.

Meals every 2.5

Protein sources

Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.

Carb Sources

Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.

Fat Sources

Flaxseeds, Flaxseed Oil, Almonds, Cod Liver oil, Udos, Fish Oils, Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids.

At your age you probably need about 1,500 calories a day, seeing as the adult female average is about 1,800.

So this is how you could do that.

20 grams Protein, 30 grams Carbs, 5-6 grams healthy Fats per meal.

80 calories protein, 120 calories Carbs, 45-55 calories Fats approx.

In one day you'll consume in 6 meals, 120 grams Protein, 180 grams Carbs, 30-36 grams Fats approx.

Totasl daily calories, 480 Protein, 720 Carbs, 270-330 calories Fats approx, equals 1,470-1,530 approx calories per day.

This how you coudl fit 6 meals into the timeframes given

Say your Breakfast is at 8:00AM

Meal 1 8:00AM

Meal 2: 10:30AM

Meal 3: 1:00PM

Meal 4: 3:30PM

Meal 5 6:00PM

Meal 6 8:30PM

This should be fine for you I think, and again, well done on the sport and the gym work. I am always happy to see a young woman like yourself getting active, and getting into this kind of healthy lifestyle / eating, so keep it up, don't let anyone or anything put you off, wanting to achieve with this, and if you need anything else, even if it's just to get you over a down day, we'll try to support you, and help you push yourself to better things, and we will be here for you anytime you need us yeah .

GOOD LUCK!!!!!!!