Losing fat, gaining muscle

Question
Hi, I go by Cyc. I am a thirteen year old girl, weighing in at about 144 pounds and I'm around 5 foot 3 inches. I have always known I've been heavy compared to other girls my age, but moving to Seoul, a city with a pretty low obesity rate for adolescent girls (at least, from what I've seen), I've grown increasingly uncomfortable with my body. I would like some advice on food to eat, (or rather, not to eat) and healthy portion sizes. If you could also give exercise routines that focus on the thigh, belly, and upper arm area, it would be much appreciated.

After all that good muscle gaining methods would also be pretty nice!!

Also, I have another question that you don't necessarily need to answer, but I seem to have gone through puberty already, but I haven't experienced a growth spurt, nor a widening in my hips. Is it possible that these may come later?

Thank you for taking the time to consider!

Answer
CYC, starting with your growth spurt-that all is regulated by your parents genes and the combination that you received at conception. In most girls (95%)their growing slows by age 15. If you are taller now at age 13 then you were at age 11 or 12, then you are probably in the midst of your growth spurt. Looking at your growth curves, your doctor can give you a better idea of what your end height will be, but if both your parents are of medium height, then chances are you will be of medium height too. Not every girl will grow wide hips, again that is genetics that will determine what your body will become. Look at your fathers sisters or your mothers body type, and you will see what will be in store for you.
You can't change your genetics but you can drop fat and build muscle to change your appearance. To lose weight: eat healthy foods like fish, chicken, lean steak and pork, eggs, dairy, fruits and vegetables, whole grain bread or rice (limit to one serving per day),and healthy fats like those in salad oils and nuts. Try to eat around 1500-1800 calories per day of those types of healthy foods. If you eat a lot of fast food, then those calories will add up fast and you will not be able to eat as much. Keep a food journal and count those calories. Exercises that work the large muscles of your legs and back will burn the most calories so bike riding, walking or jogging along with crunches,squats and push ups will help to tone and build new muscle.
Hope that helps, Laura Kraemer,Slimkids.com

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