Notes

Water Before and After EVERY meal
Only Drink WATER except maybe something else with BREAKFAST
Minimum 3 servings fruit Daily ; banana apple maybe pear ect
minimum 4 servings vegetables daily.
3-7 servings protein
STAY AWAY FROM CARBS
breakfast ideas:Toast with your favourite spread; a banana (high in potassium[4]!); cereal with skimmed milk and fruit, etc, protein shakeSnack Ideas: veggies and fruit; natural yogurt and berries ; a handful of nuts; veggies (like carrots, beans, snow peas) and low fat dip.
Dinner Ideas: One idea is: 1/2 veggies, 1/4 protein, 1/4 carbohydrates. If your parents make fatty foods for dinner, only have a little and make yourself a salad as well. If you're cooking for yourself here's some easy ideas: Some brown rice ( eating more lean meat than part carbohydrates helps); scrambled eggs; if you really can't be bothered, just make yourself a sandwich or eat some fish (it's high in omega 3 which is good for your brain).Breakfast: Carbohydrates, fat, dairy
Lunch: Veggies, protein
Dinner: Protein, veggies, carbohydrates (small portion)
Snacks: Fruit, veggies, dairy, protein
For each meal, make the veggies the main part, then the protein, then the carbohydrates. There can be dairy with every meal, too.
A serving fits in the palm of your handLimit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up about 20% to 35% of your entire calories for the day.
Aim to eat about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should make up about 45% to 65% of your entire calories for the day.
Aim to eat about 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish per day. This should account for about 15% to 25% of your total calorie intake for the day.
Plan your week. Have 3 days where you do intense exercise like running or a spin class at the gym. The other 3 days, do low-intensity exercise like a long walk. The other day is your day off.
Don't spend your days sitting on the couch watching TV. Try exercising! Fast weight loss will only be achieved with diet and exercise.Make your exercises last. An exercise "session" should go for about 30 minutes to an hour. You should burn around 400 calories in a high intensity workout session. If you aren't sweating while doing a high intensity workout, you're not working hard enough. You're working hard enough if you're sweating profusely, breathless (not the whole time, but a good part of the time), and when you're done you can drink lots of water with no effort because you need it that badly.
Stretch! Always, always, always stretch before and after you exercise. It's really hard to lose weight when you're injured. Stretching also helps your growing muscles not to bunch up so you might look like a weight lifter. If you did stretch right, it would have an effect of a ballerina.
Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight.Make sure that you get the right amount of sleep. Sleeping for at least 8 hours in the night and 2 hour naps in the day really makes a huge difference in losing weight. When the body gets enough time to kill all the fat and start over with a new portion in the body which seems to be a little healthy, losing weight will be much more easier.
Sleep in a dark room. Believe it or not, this will make your weight loss a breeze. Getting to how it happens is that when every single part of the body is relaxed, it starts doing some body fixing business. Now, this business takes place when the lights are off and you sleep peacefully and have dreams. Waking up suddenly breaks the whole fat killing cycle and instead leads to fat producing. The system start acting the opposite. It's always best to wake up slowly, peacefully, and at your own time. If you are aware of how much time you usually sleep,you should go to bed early to fill in those hours. Usually we wake up with alarms, which is not good. It disturbs your body; be sure to sleep at such a time in which you don't need alarms. Alarms are usually put on because we think that our big body is not responsible enough to wake us up. Don't worry, the body does not sleep more than it needs.
Keep a glass of water beside you. We usually wake up due to thirst. That is because the body needs the water's energy so that it can kill even more of that fat. Try not to give a gap in fetching water. That can disturb your body and will make it difficult for you to sleep.
Sleep straight! This is really important. Sleeping on either sides of the body makes it hard for blood to run around which also helps in weight loss.
When you are lying straight on the bed before sleeping,take deep long breaths and hold them for as long as you can. Don't breath in a hard way but do it slowly. This will act as a command for the body to make you sleep and start flushing down fats.
Have a nice sleep. Forget all those duties and test notes and just fall in to a deep slumber, a deep and peaceful one. The body isn't fit until it gets a nice sleep! It is going to take about 3-4 days.