how much calories am i taking and how much am i burning and is it ok to lose fat?

[maknom66]

i am 13 yrs .height 5'4,weight 154 pounds only with pure fat(man boobs,lovehandles,belly)

monday:circuit training (squats,lunges,dumbbell curl,pull ups,push ups,bench dips.30 seconds each with 20 seconds rest between two exercise I repeat the circuit for 3 times)
tuesday:walk for about 10 minutes ,jump rope 400 times.(i cant do any more cardio cause i have shin spilts)
wednesday:same as monday
thursday:same as tuesday
friday:same as monday
saturday:same as tuesday
sunday:restday i do nothing .

the things i eat everyday:breakfast:sandwich with salad without butter.
lunch:about 100gms of cooked rice with vegetables,fish and sometimes chicken.
afternoon:fruits,milk
dinner:same as lunch

 

[PLB_old]

Hey and welcome to the forum!

It's always a bit of a sensitive subject when you're still growing and you're worried about weight loss. If you restrict your caloric intake too much, then you risk negative health effects because your growing body needs calories to function properly. Also, we don't want you to grow up being obsessed with calorie counting and weight loss.

Do you mind if I ask what your eating habits were like before you started making changes? One of the main things to think about is the quality of the food you're eating. Focus on cutting out the junk foods (chips, cookies, soda, deep fried foods, refined carbs) and adding in the high quality foods such as whole grains, veggies, fruit, lean protein, etc. Have at least 3 balanced meals per day - always eat breakfast! - with some fats, carbs, and protein, and healthy snacks in between if needed. It's better that you have a small snack if you're hungry between meals than to be starving at the next mealtime and overeat.

An easy way to think about a 'balanced' meal is to make your plate up this way: USDA's MyPlate - Home page

1/2 your plate should be veggies or a combination of veggies and some fruit
1/4 should be a protein source (this should be a lean source like turkey, chicken, or fish most of the time, and red meat or pork less frequently)
1/4 carbs/starches (remember that potatoes, sweet potatoes, yams, and even corn fall into this category because of their high starch content - they are not counted as veggies in this sense)

As for exercise, just get moving! It looks like you have a good plan set up to start.... just keep in mind that you might get bored, so having a few different activities that you enjoy is usually a good approach. Are there any other activities that you enjoy?