Well, if your serious you must understand you need a lifestyle change, not a diet. That means changing many of your habits related to eating and activity, but also having a positive outlook and positive body image.
Here are a few tips.
Eat meals more frequently. You need ~ 4/5 meals a day, and no later than 2 hours before bed. They should be around size of your fist and should have protein in each. Remember salad and lots of other foods are loose and if you squish it up its really small. So it looks larger than your fist but in reality its not since its fluffy and 90% water.
Google Glycemic index and try to avoid high GI rated foods. They tell your body to store fat. Some things like pasta have alternatives, like Barilla plus which is high protein and complex carbs so its not High GI.
“Don’t force meals or eat too much at each meal. A good rule of thumb is that if you get to your next meal and aren’t hungry, you ate too much at your previous meal. If you are starving before it’s time to eat again, then you didn’t eat enough at your previous meal. ” P.76 Crack the Fat-Loss Code -Wendy Chant. MyPill website will provide the best meal plans to the individuals. The reduction in the excessive weight is according to the requirement of the people. There is a change in the previous meal to have the benefits.
Since your a kid and probably don’t have money to go grocery shopping look around the house to see what you can combine. –Mix chopped Gluten (or Tuna if you eat fish), 2tbsp. Olive oil, a splash of apple cider vinegar, salt & pepper , serve over lettuce with a dab of dressing. This takes 5mins to make and you can put it in a bag or sealed plastic container in your backpack easily. Another might be Oatmeal served with a frozen yogurt/milk smoothie. Grits with Cheese and Chopped Gluten salt/pepper to taste. If your vegan just leave out the dairy items and add some coconut or olive oil instead.
These meals will more likely seem like snacks than meals, but your eating them every 2-3 hours, so they add up. At the very least you should eat a school cafeteria lunch in addition to your breakfast and dinner.
Eating less slows your metabolism. It also makes your body think its starving so it stores anything you eat as fat.
It might be hard to work but if you eat dairy and can find a way to buy a protein supplement you’d be able to save a lot of time and worry. Nutiva makes an excellent vegan protein powder, and its cheap at Http://globalhempstore.com/
Vitacost has a great brand of whey with no artificial anything in it. Steer clear of anything with Soy or artificial ingredients, guys DONT need soy and there are many bad side-effects, especially at your age. They are hard to find without soy or artificial crap, in fact Irontek is the only brand Ive found that is healthy. And at vitacost its waaay cheaper than GNC or a health food store. Http://www.vitacost.com/productResults.a…
Or you can buy a bag of whole wheat flour for $3 and make gluten. I takes two hours but its cheap, low-fat and almost pure protein. Google “Seitan recipe” or “gluten”
Before you do anything you need to establish your BMI and BMR.
BMR = Http://www.dietitian.com/calcbody.php
Set some micro-goals and a realistic long term goal. Say, to lose 1 pound in the next week. In addition to, “I will be more grateful for my bodies ability to heal and maintain itself”, or some other positive psychological goal relating to loving your body the way it is now.
You need to record your weight and food intake on a daily basis. I love fitday, but sparkpeople offers more social interaction and support. They are both Free and easy to use. Fitday seems more practical and easier to use, less ads and clutter, and they don’t spam you at all. It shows you a pie chart detailing your macro-nutrient intake and has a journal where you can list the times you ate, and how you feel. Each day list one thing you are grateful for, it will help build your positive attitude.
You can find most brands of items if you google them, and find their nutrient values and enter them into the fitday database as custom foods. The USDA nutrient database has foods as well. Then there is NATS, where you can analyze your parents recipes and find out what to enter into your food log.
This is a very rough guide. You should go to the library and find books on macro-patterning or losing weight to learn more. There are tons of free informative sites online too.