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I'm 14 and overweight. How do I lose weight?

I'm actually turning 14 in December, I weigh 150 pounds at 4 feet 10 inches. I want to weigh 90 pounds, I am in dance classes for about 5 hours everyday, but I eat way too many calories(probably around 4000 everyday(I know that's terrible)). How many calories should I eat per day if I burn 3500 calories everyday? Also, could you explain why I should eat that many calories? How long will it take?

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I just eat less oily foods and junk foods.good luck.btw I'm the same age as you and I'm weight issues too.but at least you re attending a dance class and that's a good exercise right?i don't attend anything.just school activities.i rarely exercise(I'm lazy).good luck!!!

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Eat less calories. The calories you don't use as an energy source gets converted to fat. It is as simple as that. You seem to understand the problem though, you talk intelligently about it. The next step is practical application.

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You could go on google and use the calorie counter to see how many calories you need to eat to lose weight at your age and height. If you would like I can search it up for you. All you need to go is slowly cut out things that are harmful to your body. Like soda, chips, sweets, salts. And lets say you did good this week you could reward yourself one day of eating a cookie or having a can of soda. Losing weight is no joke and requires a lot of commitment and motivation. Add more fruits and salads, avocado, grilled chicken and fish to your diet. Dont forget to drink lots of water to help out flush out the toxins in your body green tea is really good too. Okay. Ive just calculated your height and weight, but they wouldnt let me use the age 14 and younger so I put in age 15 if thats okay. This is what it says: To lose 1 pounds per week you need to consume 1616. To lose 2 pound per week you need to consume 1116 calories a day. (www.calculator.net/calorie-calculator.html) To be honest, you dont really need to count calories. Just change your eating habbits, add more fruits, veggies, lean meats, fish, healthy fats like avocado and almonds and drink tons of water and never lose hope, always be determined, motivated, and commited and youll do just fine. Hope this helps :)!

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for normal male person 2000 calories per day is normal (1500 females). And probably you burn about 1500-2000 cal max with 5 hours dancing not 3500 :) be more active (run, exercises at home/gym etc) and of course do not EAT "junk" food -_-
take pictures of you (before and after) for motivation :) that worked for me pretty good
good luck

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Go to the gym eat healthy get surgery for it or the most important one stop buying big clothes

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