summer weight loss?

Question
Hi Mr. Rost, thanks for your time.

Over the summer (approx. 3 months), I would like to lose this extra 15-20 pounds that has been nagging at me for a couple years. I'm 13, 14 in a couple weeks, 5'4", and 124 lb. I'm also a competitive swimmer, and the lighter the better. This summer, I am taking PE/Health for high school. A normal day in my summer is as follows:
6:30-7:10 am wake up/get ready
7:30 am arrive at school
7:30-11:00 am health class (just sitting)
11:00-11:30 am lunch break
11:30 am -12:30 pm track/fitness run (either at sprint or leisurely speed)
12:30-2:00 pm different activities (PE)

Then, on Mondays, I have swim practice from 2:30-4:30 pm, and also on Wednesdays (I can't make tues, thurs, fri because they're during PE times). Saturdays I have swimming from 8:00 am to 9:30 am, and the rest of my weekend is pretty much free.

Ok, so there is my physical activity for a basic week..based on this, could you give me and estimate of what I should eat and how much throughout the summer so I can lose the extra pounds? If not, could you just give me some basics on good foods for weight loss (in general, or maybe recipes?)? Thanks, I hope I'm not asking too much.  

Answer
Cristi, I'm really not an expert with YOUTH weight loss, so I wouldn't want to give you any SPECIFIC diets or exercise plans. You can visit my web site (below) for lots of information. I would just recommend you eat healthy, get as much cardio as you feel comfortable with, and try to add some strength training (weight lifting) to your routine. See my site for details.


See my web site for lots of information on proper nutrition and exercise. Download my FREE eBook, "Rick's 18 Tips for Healthy Weight Loss."

Richard Rost
http://www.RicksWeightLoss.com

P.S. As a disclaimer, I'm not a doctor or health professional. Please seek the advice of your doctor before implementing any of my recommendations.  

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