strugling weight losser

Question
Laura i am a 17 year old male who plays football and also active in weight lifting. I was never a big kid instill fifth grade i was always on the smaller side after fifth grade i started to gain weight that when i started to play football that help a little now am in the 11th grade and still a big kid I have a job and active in school activities am about 5'9-10,somewhere in there and i whiegh 211.7 i just want to get rid my body fat and be pure muscle can you help me find a diet that will help me please thanks alot Troy.

Answer
Dear Troy, Now that football is over, try to find a sport you can participate in like track or wrestling. You need to exercise everyday to lose weight. If you can't join a sport then get out and just walk for 30 minutes. Weight lifting will be in addition to this walking, so keep up the weightlifting. To lose fat, you will have to limit your daily intake of food, so your body will start burning your fat for energy. Keep track of what you eat and write down it's calories, add them up as you go along the day. Stay between 1500-2000 calories per day-no more. You should lose weight eating this amount of calories provided you walk or do some other exercise. There are a lot of free calorie counters on the web, or just get a book or read labels to figure your calories. If you are trying to build muscle, you will need to eat protein foods to build those muscles. Chicken, tuna, other fish, pork, lean meats, protein shakes, eggs, are all examples of foods you should eat everyday to build muscles. Fruits, vegetables, salads, whole grain breads, and low fat dairy foods are other foods you should choose during the day. Hope that helps, Laura Kraemer,Slimkids.com

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