healthh / weight loss

Question
i'd like to lose from 10-15 pounds in 1-2 months ...
right now i am 14 years old, 125 pounds, and 5'5 tall .
how many more calories should i burn/eat fewer of each day?

what kind of exercises/stretches should i do for maximum results for a jump start to my "diet" and what kind of exercises can i do during and after i have lost the weight in order to keep it off?

what are some habits that i can change / add to my lifestyle? (such as drinking ___ bottles of water everyday, or taking __ vitamins)

what are some ways i can control my cravings ?

i am a vegetarian ... what vitamins should i take and how much? would a multivitamin be enough ?

and .. i think i have IBS
what foods would be likely to trigger bloating and what foods would prevent/reverse bloating ?



current food/exercise habits ...
breakfast: oatmeal
lunch: bottle of water + english muffin sandwich [egg+cheese]
dinner: whatever my momm makes hehe
but it almost alwayss includes rice, some kind of leafy vegetable and meat [but i am a vegetarian so i skip the meat]

its my cravings that kill me ...
i may not even be hungry
but it seems as if as sooon as i get home from school [around 3 o'clock] i feel like i have to eat  ..
i try to eat as little as possible when its just my cravings, but one craving seems to lead to another [and i usually and unfortunately end up giving in to the craving and over doing it]
thenn when its time for dinner, i am not hungry, but i feel the need to finish what's on my plate ...

exercisee -
during the basketball season, i am part of the team .
but after the season ends, i basically get no exercise ... which i am trying to incorporate into my lifestyle now to make up for not having practice anymore .

i know the email's long ... so take your time answering :]
as long as its detailed ... your help is would be MUCh appreciated :D


Answer
Jessica,
There is a lot going on here, so I will do my best to cover everything.

The safest goal is usually 10% of your body weight in a 3 month period- so aiming for 13 pounds in 3 months is probably more realistic.

Walking, aerobic dance, doing basketball drills- The best exercise is the one you will do, so find what you like and do it for an hour at least 4 days per week.

Some simple habits are walking as many places as possible, drinking 7, 8oz cups of water per day, and eating a fruit or veggie with everything you put in your mouth -so if doritos go in they go with a carrot chaser :)-

As a vegetarian you need to make sure you are getting B vitamins, Iron and enough protein ( Which looking at your example diet, you probably aren't)- throw some beans, nuts, whole grains, wheat germ, and raisins into your daily diet- that will probably cut some of the cravings you are having too, if you give your body what it needs, it doesn't crave as much. Plan a snack for 3 o clock, just make it a constructive snack that gives your body what it needs!

As for IBS there is a list of triggers here- http://www.helpforibs.com/diet/trigger2.asp

Hope this Helps,
Lela Simon
http://www.LelaSimonWellness.com

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