Track season is coming up at my school, and well....I am fat. l need to be 120 pounds to run, and I am 140. l need a diet plan, and an exercise plan to lose at LEAST 20 pounds. I've already started eating small healthy snacks in place of big meals, but what else can l do? How many carbs should l eat? How many calories? What can l do to lose weight, AND gain muscle while losing body mass? I am 15 and 5'3'' and l need to drop in by january 23rd. Thanks!

Try to aviod carbs as much as possible. Let breakfast or u first meal be the heaviest, then taper down towards the end of the day.

You can have carbs only for breakfast: ie. Cereal, oatmeals

Eat small healthy snacks/food about every 3-4hours, maybe about half a bar of some healthy bar snack. Do not have a whole portion of a meal. Have about 1/2 or 1/4. This will keep ur metabolism up. Continue that for the rest of the day.

then hit the gym or do some free weights exercises at home. I;ve included some sources below.

You can consume some high protein foods- ie Chicken breast, egg white, amino acids(purchased from sports supplement stores), or even whey protein(purchased from sports supplement stores) in conjunction to ur weight trainings to aid in muscle growth

All the best!

wow, first why do you think you need to be a certain weight to run? thats not right. running is a sport for anyone, at any level. and 140 is not fat trust me. my secret to losing weight was honestly dancing. l got a couple of great pumping cds and when everyone else went to bed l would get up and dance, and mix it with sit ups and push ups and squats and a little free weights. l lost 17 lbs this way, and l loved it.

try it, good luck in track