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Question
Hi Ms. Kraemer, 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
Dear Christi, You are at a normal weight for your 5.4 height so why would you want to lose 20 pounds? Being a swimmer, you risk losing your hard earned muscle and you risk not swimming as well because of that. I suggest you cut out all snacks that have no nutritional value like cookies, crackers, fast food, sugar, soda, candy, and ice cream. Try to eat lean meats, chicken, fish, low fat dairy, whole fruits, vegetables, whole grain bread, and healthy fats like those found in salad oils. Spread the meals out into 4-5 smaller meals so you don't get hungry. Try to eat some of these healthy foods at every meal. You really need to ask your doctor what a healthy weight for you should be before you try to shed any pounds. Hope that helps, Laura Kraemer,Slimkids.com

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