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Decrease calorie intake 200 calories per day.
2lbs per week should be maximum fat loss you should experience per week.
Make sure you are getting enough protein should ensure miniscule muscle loss.
Increase dietary fiber as this helps slow digestion and keep you full longer.
I recommend weight training as this will give your body stimulus to ensure no muscle loss.
NO POP and you cut down an easy 200-300 calories per day.
Take it easy on the cake as this is high in trans fat.
Cardio in the morning before breakfast is a sure way to ensure muscle loss and is not recommended.
Decrease intake of packaged carbs and simple carbs.
Increase intake of mono- and polyunsatured fats as this helps remove LDL cholesterol and promotes a healthy lifestyle.
HIIT- High Intensity Interval Training: Run fast 1 minute walk 30 seconds. Burns lots of calories. Boosts metabolism. Reduces muscle loss while on a fat loss diet.
Hope this helped :) Would have gone into better detail but I'm tired.
only 14 years old ;)
