Hi I am 14 years old and need to increase my health!

[praise_god07]

Ok I haven't **always been big** as some people say.... I became over-weight around the age of 11! I am realizing that I will not be a kid forever and I don't wanna be spend the time I can as a phat-kid... I need some suggestions on how to lose weight! I not only want to lose weight but I also want to build a six pack lol.... But, I know people who workout everyday and take forever to develop a 6 pack! So what is a good excercise to consistently do to gain some muscle! I am also gonna start cooking for myself and need to know of some healthy recipes to cook! Thank you!

 

[nolabone]

Welcome to the site!

Try checking out the recipe section, there are plenty of sugguestions there. Also maybe start a food diary, to help get better support/answers.

 

[KissMyHuman]

Theres always a lot of how do I start questions, so I'm copying and pasting this from a previous post.

To maintain weight calories in has to equal calories burned. To lose weight you need to create a calorie deficit. A pound of fat is 3500 calories, so to lose 2 pounds of fat (doctor recommended max per week) you need to get rid of 7000 calories a week. How do you do that? Well many people suggest splitting it up by reducing your maintenance intake by 500 calories and then working out and burning 500 calories each day. That allows for a 1000 calorie deficit a day.

To get a six-pack, or toned you have to understand being toned comes from losing fat and once that layer is diminished you can better see the muscle underneath. You can't build muscle too effectively as you diet, but weight training and calisthenics will help you preserve muscle tissue while your body breaks down fat.

I hope that makes sense to you. Also talk to your doctor about figuring out a proper minimum calorie intake, as you're still growing so you don't want to risk cutting it too low.