weight loss for a teen

Question
Hey! How are you? I'm wondering if you can give me some advice how to lose around 30 pounds?
I'm 15 years old, 5'5 and 160pounds. I have a pear-shaped body. I eat around 1000 calories each day. (sometimes more, sometimes less). I walk 1/2 hour to school and back everyday (1hr total). and i usually stop by this park near my home with a friend and move around (monkeybars, stretches, flips ect) for 1-2 hour.
Do you have any advices for me to lose weight/tone up? Thank you so much for your time and patience! I really appreciate it!

Answer
Dear Becky, You should already be losing weight at 1000 calories per day. If not and if you have been eating only 1000 calories per day for a while, then your body has slowed down it's metabolism. One thousand calories per day is not enough calories to sustain muscle mass, so the body is forced to break down muscle tissue to use for daily regeneration. When you lose muscle, you slow your metabolism.  Write down everything thing you eat and drink and get on line with a free food calorie counter and keep track of your calories and your protein intake. Strive for 1500 calories per day and make sure you are eating some meat, fish, chicken, or egg at least 2-3 times per day. The rest of your foods should consist of whole fruits not juice, vegetables,low fat dairy, healthy salad oils, and high fiber bread. No sugar, excess bread, cookies, crackers, pasta, rice, ramen noodles, mac and cheese, pizza, or other fast food. Ask your doctor for a written plan or visit the Slimkids.com website for a sample one day menu. Hope that helps, Laura Kraemer,Slimkids.com

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