weight loss for a 12 year old

Question
hi my name is adara,
I am wanting to lose some weight and i want to know how! what foods should i eat and everything and also how much should I weigh? I am currently 139 pounds and am wanting to lose about 30 pounds.
thanks for your time!
    adara

Answer
Dear Adara, Let's start with the basics of weight loss; healthy diet and daily exercise. To lose weight you should try to eat around 1500-1800 calories per day. Healthy foods like fruits and vegetables contain less calories and are filling, so try to eat 5-7 servings per day. Lean meats, chicken, fish, low fat dairy, healthy fats like those in salad oils, and whole grain bread, should make up the rest of your diet. Measure portions, read labels, and keep track of the total calories to stay around 1500-1800 per day. Next you must walk at least 30 minutes every day. Walking daily will tones your muscles and help you to burn extra calories. What you should weigh really depends on how tall you are and your muscle and bone structure. Your doctor can measure you and give you a basic weight goal to strive for. Hope that helps, Laura Kraemer,Slimkids.com

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